Now that I am getting busier as Noah’s Nutrition is growing, I have been looking for recipes that are high in protein and fiber but low in calories. MOST importantly, quick, easy, and filling.
Table of Contents
Download your copy of the Marco Friendly Recipe Book!
This peanut butter and jelly overnight oats recipe fits that bill perfectly. It can also be a great option for those who are dairy-free or gluten-free. The swaps are simple and easily made.
The benefits of this recipe are that it is a quick grab-and-go breakfast option, high in protein and fiber, and delicious!
I will recommend that my clients keep rolled oats as a pantry staple. Oats are whole grain, meaning they have not been processed as white flour has.
Milk is a good source of many vitamins and minerals, including calcium, potassium, phosphorus, and vitamins A, D, and B12. It also contains some fat and protein.
Greek yogurt is a type of yogurt that has been strained to remove the whey, resulting in a thicker consistency. It is also higher in protein than regular yogurt. Greek yogurt also contains live and active cultures that benefit gut health.
Whey protein is a type of protein that is derived from dairy. It is a complete protein, meaning it contains all of the essential amino acids.
Peanut butter is a good source of protein and healthy fats. It also contains vitamins and minerals, such as vitamin E, magnesium, and potassium. Peanut butter is a high-calorie food, so it is important to monitor your portion size.
Raspberries are a great addition to this recipe because they add sweetness and tartness. They are also a good source of fiber, vitamin C, and manganese.
If you are dairy-free or gluten-free, this recipe is easily adaptable. Simple substitutions can be made to make this recipe dairy-free or gluten-free.
To make this recipe dairy-free, you can use a plant-based protein powder instead of the whey protein and a dairy-free yogurt instead of the Greek yogurt. You can also use unsweetened almond milk in place of the milk.
This recipe is technically gluten-free, but I would encourage you to check and ensure that all the ingredients you use are gluten-free.
If you are looking for a lower-calorie version of this recipe, you can use PB2 powder in place of the peanut butter. PB2 is powdered peanut butter that has had the fat and calories removed.
Yield: 5 servings
To make this recipe, you will need the following ingredients:
- Rolled oats- 200.0 grams
- Milk- 1.5 cups
- Greek yogurt- 1.5 cups
- Whey protein powder- 2.5 scoops
- Peanut butter- 5 tablespoons
- Raspberries- 10-15 ounces
1. Start by setting out your individual jars or containers.
2. Add rolled oats, milk, Greek yogurt, and whey protein powder and mix together.
3. Next, add in the peanut butter and 3/4 of your raspberries mix until well combined.
4. Finally, top with remaining fresh raspberries.
5. Store in the fridge for at least 4 hours, or overnight. Enjoy!
This recipe is high in protein and fiber. It is also a good source of vitamins and minerals. This recipe is gluten-free and can be made dairy-free.
- Calories: 387
- Protein: 28 g
- Fats: 13 g
- Carbs: 42 g
- Fiber: 9 g
The peanut butter and Jelly Protein Overnight oats recipe is a quick, healthy, and delicious breakfast option that can be made ahead of time.
This recipe will last in the fridge for up to four days. Simply make the recipe and store it in an airtight container until you are ready to eat it.
When you are ready to eat, simply grab a jar and enjoy!
This recipe is a high-protein breakfast option that can be made ahead of time. It is gluten-free and can be made dairy-free, making it a great option for those with food gluten and dairy sensitivities.
This recipe is also a good source of fiber. If you are looking for a lower-calorie option, you can use PB2 powder in place of peanut butter.
It will last in the fridge for up to four days, so it is a great option for meal prep.
I hope you enjoy this recipe! Let me know if you have any questions or comments. Thanks for reading!
Other protein overnight oats recipes you might like.
Frequently asked questions
What are the best protein powders to use in protein overnight oats?
I personally like to use a whey protein Isolate. This is a dairy-based protein powder that is very low in lactose. If you are looking for a plant-based protein powder, I would recommend using a blend of different plant-based protein powders.
Can I use different nut butter instead of peanut butter?
Yes, you can definitely use a different nut butter in this recipe. I would recommend using almond butter or cashew butter.
What is the best way to store this recipe?
The best way to store this recipe is in an airtight container in the fridge. I personally use a mason jar. It will last for up to four days.
Do I have to use Greek yogurt?
No, you don’t have to use Greek yogurt. You can definitely use regular yogurt or plant-based yogurt.
Peanut butter and Jelly Protein Overnight oats
- 200 Grams Rolled Oats
- 1 ½ cups Milk
- 1 ½ cups Greek yogurt
- 2 ½ scoop Whey protein Powder
- 5 tbsp Peanut butter
- 12 oz Raspberries
- Start by setting out your individual jars or containers.
- In each container add the following:
- 40.0 g of Rolled Oats
- 1/3 cup 2% milk
- 1/2 cup greek yogurt
- 1 tbsp of peanut butter
- 3 oz Raspberries
- Mix until well combined.
- Refridge for at least 4 hours, or overnight.
- Top with fresh raspberries.
Noah earned his degree in Human Nutrition – Dietitics through Metropolitan State University in 2015, he completed his dietetic internship in 2016 and obtained the registered dietitian nutritionist (RDN) credential in 2017.
Throughout his career in nutrition, Noah has coached hundreds of clients in a range of industries to lose weight, build muscle and live healthier lives.
Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah aims to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.