Recipe: Chocolate Protein Overnight Oats
One food trend we hope that’s here to stay is overnight oats! Oats are an affordable, easily prepared, whole grain option with proven health benefits. And that still rings true in this as-tasty-as-dessert double chocolate protein oats recipe. Whether you’re looking to increase your fiber to lower your cholesterol, improve your gut health, or just support total body health, oats are a beneficial addition to your meal and snack rotation.
There are three main types of oats you can purchase, and they can’t be used interchangeably in all recipes, so let’s break it down. Oats come from harvested whole groats. The outer hull is removed, as this is the outer shell. This is not the same as removing part of a grain itself, as each type of oat is still a whole grain containing the bran, germ, and endosperm – the most nutritious parts. The three types of oats are steel-cut, rolled, and instant.
Steel-cut oats are made in the first processing of the oats, when the oat kernel, without the hull, has been cut. Rolled oats are the next step, where the cut portion has been flattened, resulting in an oval-like shape. These oats are steamed before they’re flattened, which gives them a softer texture and shortens their cook time. Instant or quick oats are rolled oats that have been cut into smaller pieces to speed up the cooking process even further. Choosing unflavored oats ensures they are naturally low in sodium and sugar, allowing for customized creations to fit your dietary needs and preferences.
For this recipe, we used rolled oats. They hold their shape when prepared in advance and in this recipe, turn into a satisfying all-in-one meal to enjoy at home or on the go. We hope you enjoy this deliciously decadent oat creation, which provides adequate protein to help you stay satiated and stabilize your blood sugar levels throughout the morning.
Double Chocolate Protein Oats
Serves 2
Ingredients
- 1 C rolled oats
- 1 Tbsp cacao or cocoa powder
- 1 serving chocolate protein powder of your choice
- 1 Tbsp chia seeds
- 1.5 C milk/ liquid of choice, plus more for serving
Optional garnishes:
- 2 tbsp mini chocolate chips
- 1 tsp honey/maple syrup
- 1 Tbsp peanut butter
Directions:
- In a medium bowl, combine oats, cacao/cocoa powder, protein powder, and chia seeds. Stir to combine.
- Add liquid and stir well to incorporate. The mixture will thicken as it sets, as oats and chia will absorb much of the liquid.
- Divide the mixture between two containers and top with the chosen garnish. Cover and refrigerate until ready to serve.
- When ready to serve, if the mixture is too thick for your preference, add additional milk/liquid of choice and stir to achieve the desired consistency. Mixture can be eaten cold or heated.
Tips:
- Customize these to make them your own! Love chocolate and peanut butter? Swap the chia seeds for 1 tablespoon of peanut butter per serving. What about chocolate and strawberries? Add fresh or frozen berries. We really love the combination of chocolate and coffee so using prepared coffee in place of the milk or water is one of our favorites!
- When preparing, feel free to divide each ingredient between two, 1-cup food storage containers to reduce the dishes and make portioning out the mixture as simple as possible.
- If omitting the protein powder and swapping in an unsweetened alternative, we suggest adding 2 tsp of honey or maple syrup.
Swaps:
- For the milk – water or coffee (for a mocha flavor)
- For the chia seeds – milled flax seeds or nut/seed butter
- For the protein powder – vanilla or peanut butter flavored protein, collagen peptides, Greek yogurt, or cottage cheese
Source: Eating Well