PB & J Overnight Oats with Crunchy Peanuts
Peanut Butter and a Jam made of Berries? Sounds good right?
Personally, I love this combo, and with the crunchy peanuts on top? Perfect topping!
Overnight oats are a great option for meal prep because they are quick to prepare and leave you all set to have a delicious breakfast waiting for you in the fridge for when you wake up instead of grabbing a granola bar or quickly pour a bowl of cereals before having to rush out the door.
Combine peanut butter and jam with a touch of crunchyness from the peanuts and you have a mouthwatering recipe with also the health benefits of whole grains, protein and fruit.
What ingredients are necessary:
Oats:
Oats are filled with nutritional content, packed with fiber, protein, and many vitamins and minerals. They provide sustained energy, aid in digestion, and may even help lower cholesterol levels.
Flax Seeds:
Flax seeds are an excellent source of omega-3 fatty acids, which are essential for heart health and brain function. They're also loaded with fiber and antioxidants, promoting digestive health and reducing inflammation.
Vanilla Protein Powder:
Adding protein powder to your overnight oats adds protein content, which is essential for muscle repair and growth. Opt for a high-quality, plant-based protein powder to keep your oats vegan-friendly and free from artificial additives.
Agave:
Agave syrup adds sweetness to this recipe, without the glycemic spike associated with refined sugars. However, feel free to omit it if you prefer your oats less sweet or substitute it with maple syrup.
Peanut Butter:
Peanut butter not only adds a rich, nutty flavor to your oats but also provides a dose of healthy fats, protein, and vitamins. It's also a satiating ingredient that helps keep you full and satisfied for a few hours.
Soy Milk:
Soy milk serves as the liquid base for the recipe, adding creaminess and richness to the dish. It's a dairy-free alternative that's high in protein and fortified with essential nutrients like calcium and vitamin D.
Berries:
Berries, such as strawberries, add natural sweetness and vibrant color to your jam layer.
They're also packed with antioxidants, vitamins, and fiber, promoting overall health and well-being.
Chia Seeds:
Chia seeds are a nutritional powerhouse, boasting high levels of fiber, protein, omega-3 fatty acids, and various micronutrients.
They absorb liquid, forming a gel-like consistency that thickens your jam.
Peanuts:
Peanuts provide a crunchy texture and savory flavor to your overnight oats. They're rich in protein, healthy fats, and essential nutrients like vitamin E and magnesium.
Salt:
A pinch of salt enhances the flavors of all the ingredients, balancing sweetness and adding depth to your dish.
Here's the Recipe (for two):
Ingredients
Base:
1 Cup of Oats
1 Tbsp Flax Seeds
1 Scoop Vanilla Protein Powder
1 Tbsp Agave (optional)
1 Tsp Vanilla
30g Peanut Butter
1+1/4 Cup of Soy Milk (You may need more or less depending on with protein you use, add first just one Cup).
Jam:
200g of Berries (I used strawberries)
1 Tbsp of Chia Seeds
Topping: (Optional)
Peanuts (I used about 10-15g)
Pinch of Salt
Agave
Method:
1. Mix the base ingredients in a bowl until combined.
2. Blend the berries with the chia seeds (you can use an Immersion blender) until it has a jam texture.
3. Add 1/2 of the base misture to 2 bowls (1/4 each).
4. Spread half of the berries jam in each bowl.
5. Add the remaining base misture on top of the jam.
6. Leave in the fridge overnight.
7. In the morning, in a non-stick frying pan, add chopped peanuts, a pinch of salt and agave and let it caramelize.
8. Top the oats with the peanuts and enjoy!
Macros (per jar):
495 calories
Fat 20g
Carbs 49g
Sugar 14g
Protein 30g
*Macros calculated on MyFitnessPal
Possible Substitutions for Allergies and Dietary Preferences:
Oats:
If you're gluten-sensitive or following a gluten-free diet, ensure you use certified gluten-free oats to avoid cross-contamination.
Flax Seeds:
Flax seeds can be substituted with chia seeds. Both options offer similar nutritional benefits.
Vanilla Protein Powder:
You can add another flavor you think it suits here (like peanut for example), if you don't have protein powder or don't want to use it you can omit it and add more oats, but you may need to add less soy milk.
Agave:
You can replace agave syrup with maple syrup or date syrup based on your taste preferences. Adjust the amount according to your desired level of sweetness.
Peanut Butter:
If you have a peanut allergy or prefer an alternative nut butter, feel free to use almond butter, cashew butter, or sunflower seed butter instead. Just ensure the consistency is similar to peanut butter for optimal results.
Soy Milk:
Substitute soy milk with any plant-based milk of your choice, such as almond milk, oat milk, coconut milk, or cashew milk.
Berries:
You can use any berry of your choice, including raspberries, blueberries, blackberries, or a combination thereof. Fresh or frozen berries work equally well.
Peanuts:
For nut-free options, replace peanuts with toasted sunflower seeds or a sprinkling of granola for added crunch.
How to store:
Overnights should stay in the fridge for a few hours to gain texture, but after that they can be stored in the refrigerator for up to 3-4 days.
Whether you're fueling up for a busy day ahead or indulging in a leisurely breakfast at home, PB & J Overnight Oats are sure to satisfy your cravings and keep you energized throughout the morning.
So, why settle for a boring breakfast when you can have them for breakfast?
Whip up a batch and double the dose if you don't want to worry about your breakfast for a few days!
