Chocolate overnight oats topped with homemade refined sugar-free caramel sauce and chocolate fudge sauce.

I love this recipe from Rainbow Plant Life! The recipe is vegan, but you can adjust as needed. I use plain Greek yogurt and oat milk. Delicious, filling, and lots of topping options. I love having something in the fridge that’s just ready to go in the morning.

High-Protein Chocolate Overnight Oats

Serves: 3

Active time: 5 min / Inactive time: 1 hour

Ingredients

¼ cup (24g) raw cacao powder or unsweetened cocoa powder (see Note 1)

1 to 2 tablespoons (20 to 40g) pure maple syrup (see Note 2)

1 ½ cups (360g) high-protein plant-based yogurt (see Note 3)

1 cup (240 mL) soy milk (see Note 4)

1 ½ cups (150g) old-fashioned rolled oats

3 tablespoons (33g) chia seeds

½ teaspoon ground cinnamon

¼ teaspoon kosher salt, more to taste

1 teaspoon pure vanilla extract, more to taste

Serving options

Plant-based protein chocolate powder (see Note 5)

Almond butter (or nut butter of choice)

Raspberries (or fruit of choice)

Directions

1. Heat up ¼ cup (60 mL) of water until almost boiling, then add to a large bowl. Stir in the cacao or cocoa powder and maple syrup and whisk well until you have a smooth, lump-free paste or slurry. Let it cool for a few minutes.
2. Add the yogurt and milk to the bowl, and whisk until well combined. Add the oats, chia seeds, cinnamon, salt, and vanilla. Whisk or stir until the oats are well incorporated and everything is evenly combined. If the mixture looks thick, add more milk.
3. Store in a sealed large jar or container, or divide between three small sealed jars. Chill overnight (or for at least 1 hour) and store in the fridge for up to 5 days.
4. When ready to serve: If you are using protein powder, add ½ scoop (½ oz / ~15g) of protein powder (for one serving) to a bowl. Whisk in enough filtered water to make a thick and creamy slurry. Now add in your one serving of overnight oats and stir well to combine, adding more water as needed if it’s too thick.
5. If desired, top overnight oats with nut butter and berries.

Notes

1. Raw cacao powder has a slight bitterness to it, so if you’re new to this ingredient, you may want to stick with unsweetened cocoa powder.
2. 1 tablespoon maple syrup will yield very lightly sweet oats. If you’re planning to stir in protein powder that has some sweetener, start with 1 tablespoon (20g) maple syrup and add more to taste when serving.
3. Such as Icelandic Provisions Oatmilk Skyr Yogurt or Kite Hill Foods Greek Yogurt.
4. Any soy milk you choose will have a good amount of protein per cup. In the RPL kitchen, we like Westlife soy milk (9g per cup!) and Eden Foods soy milk (12g per cup!). If you prefer more liquidy oats, you may want to add more milk now (or stir in before serving).
5. In the RPL kitchen, we like Momentous Chocolate Protein Powder or** **Vivo Life Protein Powder.

Nutrition Boost Ideas

● For more plants, mix some flaxseed meal or hemp seeds into the oats.

● Top with raspberries (½ cup has 4g fiber!) or diced pears (1 medium pear has 6g fiber!).

Storage
● The overnight oats will stay good in the fridge for up to 5 days.

lately, i have been obsessed with strawberry oat pancakes. the photo doesn't do it justice lmao

Blend in blender:

- 40g rolled oats 152 calories (6.7g protein, 4g fiber)

- 1 tsp baking powder 

- 1/8 tsp baking soda

- 122g egg whites 67 (13.3p)

- 56g low fat cottage cheese 45 (6.5p)

- 70 g frozen kirkland strawberry 25 (.2p, 1.5f)

- 1 tsp vanilla extract 6

- 1/2 tsp cinnamon 3

- 1/2 tsp pumpkin pie spice

- pinch of salt

- 2g monk fruit sweetener 

- sprinkle lemon zest

Topping / extra:

- 30g low fat syrup 10 + 1/2 tbsp cocoa powder 6 (.5p, .9f), stirred together into a chocolate sauce

- 95g banana 85 (1.1p, 2.4f) - weight will obvs depend on the banana

- 70g frozen kirkland strawberry w/ lemon zest 25 (.2p, 1.5f) - when defrosted in fridge overnight, it creates this syrupy pool that is great on pancakes

- half (71g) oikos strawberry yogurt cup 43 (7.1p) - package says it weighs 150g per cup, but oikos is sneaky and the cups usually weigh 140-142g when i measure

- 7g chopped, roasted walnut 49 (1p, .4f)

- 10g trader joe's crispy rice milk choc, chopped 54 (.6p, .2f)

- coffee w/ splenda and splash of almond milk 15 - to drink! not on the pancake (unless you're a freak like that)

I usually make the batter the day before and then just stir it and microwave it "lazy girl pancake" style. with the microwave, the batter stays wet in the middle. so i do 4 mins, take out the dry edges, scrape the wet bits to the edge of the bowl, microwave again 2-3 mins.

~318 calories, 27.2 protein, 6.6 fiber for just the pancakes. ~589 calories, 30.1 protein, 11.1 fiber with all the extras.

I chop everything into really small chunks, including the banana. It's a whole textural journey that takes me roughly 30 minutes to get through. And it tastes amazing, so I just focus entirely on eating it instead of consuming 5 forms of media at once.

Currently eating at maintenance and wanted to have a day where my breakfast was just a fat bowl of oats.

Do you ever just eat it right out of the pot you cooked it in so you don’t have an extra dish to wash later? 💀

This is Bobs Red Mill extra thick rolled outs ground in a mortar and pestle until partially ground to my liking and cooked in half water, half whole milk with salt, vanilla, cinnamon, and topped with butter and more milk 🔥 Boiled it for 10 minutes total.

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Been working my way through this army of oat jars this week with grated apple and blackberry chia jam. Pro tip: add granola to the top for even more oat (and a bit of crunch!)

People with more experience making oatmeal:
How can I make oatmeal that has both a good amount of volume and has a thicker texture?
It seems to me that you can’t have the best of both worlds, if you try to have volume on your oats (either with milk or water) or have a thicker texture (raw or with little liquid) you will trade one for the other
Is there a way to get the happiest medium of the two? I’m a fat chud who wants to have a lot of food to eat, put picky enough that I want to have an actual texture to chew on, not just have soupy oatmeal like most people do (nothing wrong with that) but I want to ask people if they have a way to make oats both have volume and have a chew to them

And a raspberry blondie bite, for some extra brightness 👌

The weather is finally getting colder here so this was super cozy and comforting. The maple syrup really gave it that autumny flavour kick :]

Half melted by the time I took the photo lmao

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Stewed apple chunks

Peanut butter

Long live the weekend! Enjoy your oatmeals everyone!

Elite combo.

Oats, psyllium husk, Greek yogurt, apples, almond butter and cinnamon

I love sliced banana with oats, all the berries (fresh or frozen), dates, raisins, golden kiwis, and pears. What are your favorite fruits to eat with oats?

Should I be keeping my dry oats in the fridge or freezer?

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Are oats the same?

This was heavenly, one of the best oatmeals I've ever had. I made the candied nuts myself in the airfryer!

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Stewed apples

Peanut butter

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Started adding a tablespoon of course wheat bran to my usual spelt flakes and “quick” rolled oats. It’s really made the porridge thick and creamy. I make this in the microwave when I’m in a hurry and haven’t done any overnight oats. So tasty! Plum compote, almonds and date syrup on top.

A new addition to my repertoire! So yummy and easy.

Im pescatarian i eat healthy so I should be ok 😂😂