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Peanut butter lovers rejoice! This vegan peanut butter breakfast parfait is a convenient higher protein and lower carb breakfast or make-ahead snack. 25g of protein per serving and lower in carbs vs. traditional overnight oats.
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I love the convenience of overnight oats and parfaits for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.
8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than regular mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.
Reducing carbs
In this vegan peanut butter breakfast parfait, I substituted some of the oats for cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and the flavor is overwhelmed by the peanut butter. I have a number of clients who have difficulty incorporating more minimally processed veggies into their diets. Between the oats and the cauliflower, these peanut butter overnight oats provide 9 g of fiber per serving. It’s very filling!
Protein Source
The ideal protein source for this parfait is soy – it’s a complete protein and well digested. So, in this recipe we’re utilizing tofu as the base. If you’ve never tried blending tofu before, it’s an amazing “batter” for overnight oats and parfaits, as well as baked recipes!
For blending, make sure that the tofu is smooth and can flow in the blender (see picture). Add water as necessary and pause to scrape down the sides and move the tofu around when you’re starting out.
If you have a soy allergy or aren’t into tofu, instead follow this recipe and substitute dairy protein powder a plant-based blend.
The amount of sweetener is personal preference. 1 tbsp. will be lightly sweet, whereas 3 tbsp. will be very sweet. I recommend tasting the tofu batter after adding the cinnamon + 1 tbsp. of sweetener to decide if you want to add more.
NOTE: The quantity of water added dictates the final texture and thickness, and the parfait will become thicker after refrigeration. The recipe as shown will make a very thick parfait after refrigeration. Mix in additional water, 1 tbsp. at a time to the final batter before pouring into the jars if you prefer it thinner.
It’s simple to adjust this peanut butter parfait for your needs. A few examples:
- For higher carbs, add more oats or mix in some fresh or frozen fruit – tart cherries or blueberries would be AMAZING!
- For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
- Adjust the fat by using more or less peanut butter.
Peanut Butter Parfait (High Protein, Vegan)
Ingredients
- 425 g (1 block) Extra firm tofu, plus water in package
- 48 g (1/2 cup) Old fashioned rolled oats
- 85 g Unsweetened peanut butter powder
- 40 g Unsweetened crunchy peanut butter
- 83 g (2/4 cup) cooked riced cauliflower
- 1 tsp. cinnamon
- 3-4 tbsp. water
- 2-4 tbsp. sweetener of choice (e.g. monkfruit, Splenda)
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Other recommended item:
Instructions
- Microwave riced cauliflower as directed on package until thoroughly cooked. Allow package to cool for 5 minutes.
- Crumble up the tofu block and place in a high powered blender. Include all of the water from the package.
- Add 3 tbsp. water to the blender and blend on high until the tofu is completely smooth, pausing to scrape down sides as needed.
- Add cinnamon and sweetener to the blender, continue blending for 1 minute. Add and additional 1 tbsp. water if mixture is too thick to blend.
- In a large bowl, combine oats and peanut butter powder.
- Add the blended tofu and riced cauliflower to the bowl and thoroughly mix. NOTE: the mixture will further thicken after refrigeration, so mix in an additional 1 tbsp. of water if it seems way too thick.
- Transfer the mixture equally between four 8 oz. mason jars and top with 10g peanut butter per jar.
- Seal jars and store in the fridge a minimum of 3 hours before enjoying.
Notes
Nutrition for the ENTIRE recipe: 1248 Cal, 100 g P, 87 g C, 56 g F
Nutrition per jar (1/4 recipe): 312 Cal, 25 g P, 22 g C, 14 g F
- For additional carbs, add more oats or top with fruit.
- To reduce the carbs further in this recipe, double the amount of riced cauliflower and omit the oats for “overnight n’oats”
- Adjust the fat by using more or less peanut butter.
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