This sweet peach overnight oats recipe jars up the flavorful combination of peaches, vanilla, cinnamon, into satisfying treat or quick breakfast. 25 g of protein per serving, with lower carbs than traditional overnight oats.
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I love the convenience of overnight oats 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 standard diameter 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 recipe I substituted half of the oats with fully cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and has no taste…..it’s totally overwhelmed by the delicious peach, cinnamon, and vanilla flavors. I have a number of clients who have difficulty incorporating vegetables into their diet, and this recipe is a simple example of how to incorporate a “hidden” minimally processed veggie. Between the oats, almond, and cauliflower, these sweet peach overnight oats provide 7 g of fiber per serving. It’s very filling!
Almond Modifications and Substitutions
To create a deeper texture, I’ve used a combination of almond meal (ground almonds) as well as slivered and crushed almonds – it’s nice to get a periodic crunchy bite with the almond pieces. I mean, check out that spoonful! If you prefer no crunch, substitute for 100% almond meal.
Nut allergy? A tasty substitution is flax meal + flax seeds.
Protein Source
For the protein power, I used Vanilla Bean Trutein. It’s a blend of whey, egg, and casein protein. It’s a product I’ve been using for years, and found to provide the best texture and taste. The recipe is forgiving if you want to use a different type of protein power, you’ll likely need less water for pure whey, and more water for pure casein or plant-based.
The quantity of water added dictates the final texture and thickness, and the oats will become thicker after refrigeration. 1 cup of water will make very thick oats using Trutein. Add in 2 tbsp. increments beyond this to get to where you think you want it.
It’s simple to adjust these sweet peach vanilla overnight oats for your needs. A few examples:
- For higher carbs, add additional oats or diced peaches
- For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
- Adjust the fat by using less almonds
- For a vegan option, utilize vanilla flavored soy protein or plant-protein blend
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