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Peanut butter heaven! This higher protein lower carb peanut butter overnight oats recipe is a convenient breakfast or easy make-ahead snack. 30g of protein per serving and lower in carbs vs. traditional overnight oats.
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 delicious peanut butter! 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 and the cauliflower, these peanut butter overnight oats provide 9 g of fiber per serving. It’s very filling!
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 peanut butter overnight oats for your needs. A few examples:
- For higher carbs, add more oats or mix in some fresh or frozen fruit – tart cherries 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.
- For a vegan option, utilize vanilla flavored soy protein or plant-protein blend
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.
Peanut butter heaven! This higher protein lower carb peanut butter overnight oats recipe is a super-convenient breakfast or on the go snack. 30 g of protein and half the carbs of traditional overnight oats.Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.
