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These PB&J protein overnight oats without protein powder are the quick and easy breakfast that you always wanted. With their peanut buttery taste, these overnight oats are creamy, delicious and so rich in nutrients.
Make these PB&J overnight oats the night before for a quick and healthy breakfast that tastes like dessert!
You want a protein breakfast but don’t have protein powder, is this you? If so, today is your lucky day because these protein overnight oats without protein powder are the perfect breakfast for you
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How to make protein oats without protein powder
These healthy overnight oats are rich in protein but have no protein powder! All this recipe uses is a bunch of simple ingredients that you can easily find at your local grocery store.
And if you are still wondering how to make protein overnight oats without protein powder, listen up! Instead of using just oats and milk, this recipe also uses ingredients that are naturally high in protein.
Here is a list of the main ingredients for this PB&J oats. I have ranked them for you based with their protein content.
- Peanut butter – 27 grams of protein per 100 grams
- Rolled oats – 16.9 grams of protein per 100 grams
- Chia seeds – 16.5 grams of protein per 100 grams
- Greek yogurt – 11 grams of protein per 100 grams
- Soy milk – 3.4 grams of protein per 100 grams
Combine them all in a recipe and you will get this high protein overnight oats without protein powder!
Why is this recipe so healthy ?
These peanut butter overnight oats may be the ultimate healthy breakfast.
A serving of this oatmeal gives you energy for the morning and keeps you full until lunchtime. What is more, these protein overnight oats come with plenty of nutrients and antioxidants that are good for your body.
- Chia seeds are a real superfood. They are a source of vitamins, minerals, omega 3 and powerful antioxidants. These antioxidants may help reduce free radicals, inflammation and high blood pressure. Moreover, chia seeds are also an incredible source of nutrients: calcium, manganese, magnesium and iron. Consuming chia seeds can also regulate your hunger and promote your intestinal health because they are rich in fibers.
- Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of vitamins, minerals, fiber, and antioxidants. Some of the nutrients that you can find in oats are manganese, phosphorus, magnesium, zinc and iron. Plus, oats are rich in plant based protein: 16.9 g of protein per 100 g!
- Although many people categorize it as unhealthy, in reality natural peanut butter is a very nourishing food. It is a great source of minerals, antioxidants, fibers and plant based protein. Perfect for making PB&J protein overnight oats without protein powder!
- A high protein alternative, Greek yogurt has many health benefits. Thanks to calcium and protein, it can improve bone health and support muscle mass growth.
- Besides being rich in protein, soy milk is also a great source of vitamins and omega 3 fatty acids.
PB&J Oats ingredients
Here are all the ingredients and substitutes that you need to make protein overnight oats without protein powder.
- Rolled oats – replace with quick cook oats.
- Chia seeds – although replacing chia seeds is not advisable, you can still swap them out for 1 tbsp flaxseeds.
- Peanut butter – replace with nut butter of your choice (almond butter, cashew butter, walnut butter) or sunflower seed butter for a nut free recipe.
- Maple syrup – replace with agave, honey, fiber syrup or sweetener of your choice.
- Greek yogurt – this recipe uses nonfat Greek yogurt. You can also use lactose-free or dairy-free Greek yogurt or Skyr. As an alternative, make these peanut butter overnight oats with coconut yogurt or quark (but the protein content will be lower).
- Soy milk – replace with plant based milk of choice or dairy milk (also lactose free).
- Strawberry jam – replace with your favorite jam, fresh strawberries or any fruit you like the most.
How to make protein PB&J overnight oats
This PB&J overnight oats recipe is so quick that it comes together in a bowl in under 5 minutes. Here is how to make these easy protein oats!
Step 1. Add to a bowl oats, chia seeds, peanut butter, maple syrup (to taste) and pinch salt. Stir in Greek yogurt, soy milk and mix well.
Step 2. Transfer to a jar or bowl and top with 1 tsp peanut butter and strawberry jam.
Step 3. Refrigerate overnight or for at least 2 hours before serving.
More high protein recipes without protein powder
- Protein crepes without protein powder
- 174 kcal protein brownie batter (no protein powder)
- Low carb cottage cheese pancakes
- Cheesecake chia pudding with Greek yogurt
- Egg white oatmeal
PB&J Protein Overnight Oats without Protein Powder
Ingredients
- 30 grams (1/3 cup) rolled oats
- 10 grams (1 tbsp) chia seeds
- 10 grams (2 tsp) peanut butter
- 1 to 2 tsp maple syrup or honey (to taste)
- pinch salt
- 70 ml (1/3 cup) soy milk (sub with plant or dairy milk of choice)
- 80 grams (1/3 cup) 0% Greek yogurt
PBu0026J Topping
- 1 tsp peanut butter
- 1 tbsp strawberry jam
Instructions
- Add to a bowl oats, chia seeds, peanut butter, maple syrup (to taste) and pinch salt. Stir in Greek yogurt, soy milk and mix well.
- Transfer to a jar or bowl and top with 1 tsp peanut butter and strawberry jam.
- Refrigerate overnight or for at least 2 hours before serving.
