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This higher protein, lower carb vegan peach & almond overnight oats recipe combines delicious peach, toasted almonds, and cinnamon flavors into a satisfying treat. 25 g 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 peach & almond overnight oats recipe, 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, one jar provides 6 g of fiber per serving. It’s very filling!
Protein Sources
The ideal protein source for this vegan recipe is soy – it’s a complete protein and well digested. So, 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.
Just before eating your oats, add on some edamame puffs for a lovely crunch and an additional boost of protein. If you have a soy allergy, instead follow this recipe and substitute dairy protein powder a plant-based blend.
Other Notes
The amount of sweetener is personal preference. 1 tbsp. will be minimally 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.
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 peach & almond overnight oats recipe 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
Peach-Almond Overnight Oats (Vegan, High Protein)
Ingredients
- 425 g (1 block) Extra firm tofu, plus water in package
- 48 g (1/2 cup) Old fashioned rolled oats
- 20 g Almond meal
- 20 g Roasted almonds, crushed or slivered
- 53 g Edamame puffs
- 1 large ripe peach, peeled and diced
- 113 g (3/4 cup) cooked riced cauliflower
- 2.5 tsp. cinnamon
- 2-4 tbsp. sweetener of choice – monkfruit (vegan), Splenda, etc.
- 4 tbsp. water
- >
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, almond meal, and 3/4 of the slivered almonds.
- 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.
- Fill up each of the mason jars halfway with the batter, and then distribute half of the diced peach between each of the jars. Add the remaining batter to fill each of the jars,
- After jars are filled, top with the rest of the peach and remaining crushed almond.
- Seal jars and store in the fridge a minimum of 3 hours.
- Top each jar with 1/4 of the edamame puffs before eating.
Notes
Nutrition for the ENTIRE recipe: 1152 Cal, 99 g P, 80 g C, 48 g F
Nutrition per jar (1/4 recipe): 288 Cal, 25 g P, 20 g C, 12 g F
- NUT-FREE SUBSTITUTION – Swap the almond meal for flax meal, and crushed almond for whole flaxseeds.
- For additional carbs, increase oats or add more peach
- 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 almond
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