This Grain-Free Overnight “Oatmeal” Is the Protein-Packed Breakfast You Didn't Know You Needed (2024)
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It feels like we’re all trying to get more protein these days, and for me, the most challenging time to fit it in is breakfast. (I love eggs all the ways, but even they have their limit!) However, we’re increasingly learning the importance of getting protein in the morning as a building block for health and vitality. So today, I’m sharing my current favorite protein-packed breakfast that’s not eggs—this Grain-Free Overnight “Oatmeal.” And we’re teaming up with Target to prove that breakfast isn’t just an opportunity to fuel our bodies—it’s a chance to nourish our mornings with small moments of joy.
You may be wondering—how can you make oatmeal without the oats? Well, turns out that ground nuts, plus chia seeds, flax seeds, and coconut make a delicious base for all the toppings, from berries to nut butter to pears and honey. These are all from Good & Gather, proving you can eat healthy, beautiful meals without breaking the bank or running tons of errands. All you need is a single Target run.
If you want to remove at least one decision from your busy weekday mornings, prep this grain-free overnight oatmeal that also happens to be gluten-free, vegan, and paleo-friendly. I make a big batch on Sunday and it energizes my mornings all week long. (Bonus: It actually keeps me full until lunch!) And I love that this “oatmeal” is the perfect base for so many different topping combinations. You can eat it multiple days in a row, but with so many toppings to choose from, it never gets boring.
Once you’ve gathered your ingredients, all you have to do is pulse the walnuts and sunflower seeds in a blender or food processor, then stir them in a bowl with the rest of the ingredients and refrigerate. When you wake up the next morning, breakfast is done.
This grain-free overnight “oatmeal” is nutrient-rich and high in protein—everything you need to start the day is in one pre-prepped bowl. And thanks to an endless amount of topping options, you’ll never feel like you’re eating the same thing twice. Here are my favorite topping combos:
Packed with protein and nutrients, this grain-free oatmeal is so easy—and can be customized to your liking.
Ingredients
Scale
1 cup walnuts
1/2 cup sunflower seeds
4 tablespoons chia seeds
3 teaspoons ground flax seeds
1/3 cup shredded coconut
1/4 cup coconut flour
2 teaspoons vanilla extract
2 tablespoons maple syrup
2 teaspoons cinnamon
3 cups coconut milk
Instructions
Pulse nuts in a blender until mixture is the consistency of coarse sand.
Transfer to a bowl, then add chia seeds, flax seeds, coconut, vanilla, maple, coconut flour, cinnamon, and coconut milk. Stir to combine.
Cover and place in the fridge for an hour, then remove from fridge and stir everything together again well, making sure seeds aren’t sticking to the bottom of the bowl.
Refrigerate overnight. When ready to eat, rewarm if desired, then add your toppings. Enjoy!
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Comments (1)
Toni says:
March 28, 2024 at 1:04 pm
What flour can be substituted for the coconut flour? tapioca?
We're just not made to digest the tough fibers and bran in raw grains, which is why even soaking and dehydrating oats for cookies or granola bars is a risk, but better than totally raw. I think if someone ate this often, they'd start to feel heavy-gut if not worse over time.
Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer. If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats.
Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.
Excessive calories from mix-ins, toppings, and sweeteners in overnight oats can contribute to weight gain. By being mindful of portion sizes and choosing nutrient-dense toppings you can still enjoy the convenience of overnight oats as a wholesome and satisfying breakfast without compromising you weight loss goals.
Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.
You may also experience gastric discomfort when eating oats if you are overly sensitive to high-fiber foods. Keeping a food diary may help you to determine if what you have is an allergy to avenin or a different condition.
Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.
Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat. Studies have shown that people who are overweight are usually deficient in choline, especially women.
Why Do You Put Chia Seeds in Overnight Oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.
Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.
Weight management: Oats have high fiber content, which can make you feel fuller for longer. This helps to control your appetite, naturally reducing your calorie intake. Over time, this can help you lose weight and maintain a healthy body mass.
5. A Bowl of Oatmeal May Help Reduce Belly Fat. Another win for oatmeal's soluble fiber: It may help reduce visceral fat, the type of fat in your midsection that hugs your organs and raises your risk of heart disease and stroke — even if your body mass index is deemed normal, notes the AHA.
If you want to lose weight, you can include oats water in your diet as it helps in reducing belly fat rapidly. Oats water is rich in fibre, which keeps the stomach full for a long time. Consuming oats water on an empty stomach in the morning controls appetite, which helps in weight loss in longer run.
This is because overnight oats are soaked in liquid overnight, which can make them harder to digest for some individuals. The soaking process can break down some of the starches in the oats, making them more fermentable by gut bacteria.
Not only is it lower in calories compared to many other breakfast foods, but it also has a number of other health benefits. These include: Weight management: Oats have high fiber content, which can make you feel fuller for longer.This helps to control your appetite, naturally reducing your calorie intake.
The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.
As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
Introduction: My name is Terrell Hackett, I am a gleaming, brainy, courageous, helpful, healthy, cooperative, graceful person who loves writing and wants to share my knowledge and understanding with you.
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