Very Vic

GF V Aug 9, 2023

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An overnight oats recipe I developed for my girlfriend, which I made a little sweeter than my standard overnight oats, but still with a good dose of fiber, protein, and healthy fats to start your morning off right. For a variation without protein powder, check out my Overnight Oats with no Protein Powder

- 1 medium (110 g) Banana, overripe
- 1/4 cup (20 g) Quick oats
- 1/2 scoop (15 g) Casein protein powder, unflavored
- 1 tbsp (12 g) Chia seeds
- 1 tbsp (5 g) Cocoa powder
- Small pinch (0.15 g) Salt
- 1/4 tsp (1.25 g) Almond extract
- 1.5 tbsp (24 g) Natural peanut butter
- 1/2 tbsp (10 g) Honey
- 3 tbsp (45 g) Unsweetened vanilla almond milk

1. In a small airtight container, add your banana, and mash with the back of a fork. Add in the rest of the ingredients, and stir together with a spoon until fully combined. Store in the fridge overnight (or at least 2 hours)

2. Some ingredient swaps include:

Unsweetened applesauce (6 tbsp, 90 g) in place of mashed banana
Low Sugar Berry Jam or Strawberry Chia Jam (1 tbsp, 20 g) instead of honey (1/2 tbsp, 10 g)
Whey protein instead of casein (same amount by weight and volume, but it'll be less thick)
Optionally, you can also add 1/4 tsp (1.25 g) liquid monk fruit or 1 tbsp (15 g) mini chocolate chips if you want it slightly sweeter

3. You can turn this into baked oats by doing the following:

Double the milk to 6 tbsp (90 g)
Add 1/2 tsp (2.5 g) baking powder
Lightly grease a mini muffin pan
Bake at 350F for 14 minutes, or until a toothpick comes out nearly clean
Makes 16 mini muffins

https://www.poormanprotein.com/recipes/vic-oats

Description

Time

Prep Time:

5 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$1.05

Ingredients

Serving(s)

1 medium Banana, overripe

1/4 cup Quick oats

1/2 scoop Casein protein powder, unflavored

1 tbsp Chia seeds

1 tbsp Cocoa powder

Small pinch Salt

1/4 tsp Almond extract

1.5 tbsp Natural peanut butter

1/2 tbsp Honey

3 tbsp Unsweetened vanilla almond milk

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

In a small airtight container, add your banana, and mash with the back of a fork. Add in the rest of the ingredients, and stir together with a spoon until fully combined. Store in the fridge overnight (or at least 2 hours)

Some ingredient swaps include:

Unsweetened applesauce (6 tbsp, 90 g) in place of mashed banana
Low Sugar Berry Jam or Strawberry Chia Jam (1 tbsp, 20 g) instead of honey (1/2 tbsp, 10 g)
Whey protein instead of casein (same amount by weight and volume, but it'll be less thick)
Optionally, you can also add 1/4 tsp (1.25 g) liquid monk fruit or 1 tbsp (15 g) mini chocolate chips if you want it slightly sweeter

You can turn this into baked oats by doing the following:

Double the milk to 6 tbsp (90 g)
Add 1/2 tsp (2.5 g) baking powder
Lightly grease a mini muffin pan
Bake at 350F for 14 minutes, or until a toothpick comes out nearly clean
Makes 16 mini muffins

Nutrition Facts

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Servings: 1

Calories: 476

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Total Fat: 18.5g (24 %)
Saturated Fat: 3.0g (15 %)
Polyunsaturated Fat: 5.9g
Monounsaturated Fat: 7.5g
Cholesterol: 10mg (3 %)
Sodium: 226mg (10 %)
Total Carbohydrate: 61.0g (22 %)
Fiber: 12.9g (46 %)
Net Carbs: 48.1g
Total Sugar: 24.0g
Added Sugar: 8.1g (16 %)
Protein: 25.0g (50 %)

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Vitamin B12: 0.36mcg (15 %)
Vitamin D: 0.45mcg (2 %)
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Calcium: 484mg (37 %)
Iron: 3.53mg (20 %)
Magnesium: 224mg (53 %)
Potassium: 848mg (18 %)

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Glycemic Index:

41.4

Glycemic Load:

25.0