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Home » Allergy Friendly Breakfast

Proats (Protein Overnight Oats)

Published: Jul 11, 2021 · Updated: Jul 11, 2021 by Kristi Winkels, RDN, LD · This post may contain affiliate links · 2 Comments

Looking for an easy, convenient, and nutritious breakfast? Try these protein overnight oats (aka proats)! A nutritious and delicious breakfast could not be easier than this!

A jar of protein overnight oats with berries on top
Jump to:
  • Why I love protein overnight oats (proats)
  • Proats ingredients
  • How to make proats
  • Recipe Tips and FAQs
  • More breakfast recipes
  • 📖 Recipe
  • 💬 Comments

Why I love protein overnight oats (proats)

One of the biggest objections I hear about eating breakfast is time. No time to prepare it and no time to eat it before heading out the door.

I love proats because they're the perfect breakfast for the time-crunched! They're made the night before and all you have to do in the morning is grab it from the refrigerator.

Not only that but it’s got all of the nutrition bases covered.

  • Carbohydrates from whole grain oats
  • Protein from sunflower butter and protein powder
  • Healthy fats from sunflower butter and flaxseed meal
  • Calcium and vitamin D from fortified dairy-free milk
  • If you add fruit, you add more fiber, vitamins, and minerals!

People with food allergies and intolerances have a wide variety of foods they’re avoiding but this base recipe can be easily adapted for your diet and is free of the top 9 allergens.

Ingredients for protein overnight oats in a bowl

Proats ingredients

To make this quick breakfast, you’ll need the following ingredients:

Old-fashioned oats - If you’re avoiding gluten, you’ll want to make sure to use gluten free oats that do not have cross-contact issues with wheat.

Dairy free milk substitute - I have used both oat milk and soy milk for this recipe and both work well. One advantage of milk substitutes from legumes (soy, pea) is they have about the same amount of protein as cow’s milk. Most dairy substitutes are fortified with calcium and vitamin D but I recommend making sure whatever you choose has those nutrients included.

Dairy free protein powder - I used Orgain naturally unsweetened protein powder which is a plant-based protein powder with minimal flavor. I prefer unsweetened protein powders but you can use a flavored one if that’s what you have as well. If you’re making overnight oats for a baby or a smaller child, you can omit the protein powder or use a smaller amount.

If you want to give Orgain a try, go to their website and use the code KRISTI30 for 30% off your first order!

Sunflower butter - This adds additional protein as well as healthy fats to your breakfast. If you're not allergic to tree nuts or peanuts, you can swap almond butter or peanut butter for sunflower butter. Another top 9 allergen-free option is pumpkin seed butter which has similar nutrients.

Ground flaxseed - This is a great addition for added fiber and healthy fats, however, you can omit it if you’d like. If omitted, your overnight oats may be slightly less thick but still just as tasty!

Cinnamon - This is another ingredient that can be omitted if you don’t like it but I love the flavor of the cinnamon in these overnight oats!

Maple syrup - This is totally optional! I sometimes just skip it and add some mashed banana for natural sweetness. I also find that adding fruit on top adds enough sweetness without maple syrup. If you don’t have maple syrup or prefer another sweetener, feel free to swap in what you like (brown sugar, white sugar, honey, etc).

Fruit/toppings - I like to top my overnight oats with frozen berries. As they thaw, they add a little moisture to the mix which leads to a nice consistency. I like to add fresh berries if I have them on hand. You can add any kind of fruit you like! I will also sometimes put some unsalted sunflower seeds on top for crunch.

Overnight oats with raspberries on top

How to make proats

The process of making these overnight oats is pretty simple!

  1. Put all of the ingredients in a bowl.
  2. Stir until mixed well.
Two photos of overnight oats ingredients being combined

3. Pour into a container (I like a half-pint mason jar which will leave some room on top for added fruit and other toppings)

4. Refrigerate for at least 2 hours or overnight. If you let them sit for 2 hours, the oats will still have some chewiness which I happen to like. If you like less “bite” in your oats, then let them sit for at least 4 hours.

Two photos of overnight oats being transferred to a mason jar

5. Top with fruit, seeds, gluten-free granola - whatever you like!

6. Enjoy!

Recipe Tips and FAQs

Are overnight oats a good source of protein?

These overnight oats get a protein boost from plant-based protein powder and sunflower butter. Depending on the milk substitute you use, it will also add to the protein total. 

For this recipe, I used oat milk which doesn’t have as much protein as pea protein milk but, with the protein powder and sunflower butter, this recipe provides about 20 grams of protein per serving. This will vary depending on the type of protein powder you use, too. This is definitely a good amount of protein for breakfast for most adults.

Protein overnight oats

Is it bad to eat overnight oats every morning?

Not at all! If you like them there’s nothing wrong with enjoying them every morning! I always tell people I’d rather have you eat the same thing every morning than eat nothing at all. These overnight oats will get your day started on the right track, nutritionally speaking.

Can I add chia seeds to these overnight oats?

Yes, you can add chia seeds in place of the ground flaxseed. The consistency might be a bit thicker but you can add a little more milk to the desired consistency. Chia seeds are an excellent source of fiber providing about 5 grams of fiber in 1 tablespoon. 

Can I eat overnight oats hot?

Yes, you can! I was not sure about eating cold oatmeal initially so I heated them up and they were good that way, too. I did find that I needed to add some more liquid to make them the right consistency for my taste.

More breakfast recipes

  • Easy Dairy Free Waffles {Gluten, Egg and Soy Free}
  • Gluten Free Sausage {Allergy Friendly}
  • Silly Monkey Smoothie
  • Allergy Friendly No Bake Snack Bites

📖 Recipe

A jar of protein overnight oats with berries on top

Proats (Protein Overnight Oats)

Kristi Winkels, RDN, LD
These proats are the perfect breakfast for the time-crunched. Make them the night before and grab them from the refrigerator on your way out the door. This easy breakfast is free of the top 9 allergens.
5 from 1 vote
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Prep Time 5 mins
Refrigerator time 4 hrs
Total Time 4 hrs 5 mins
Course Breakfast
Servings 1 serving
Calories 360 kcal

Ingredients
  

  • ¼ cup old-fashioned oats gluten free if needed
  • ½ cup dairy free milk substitute I used oat milk
  • 2 tablespoons dairy free protein powder I used Orgain natural unsweetened
  • 1 tablespoon sunflower butter
  • 1 tablespoon ground flax seed
  • 1 teaspoon maple syrup optional
  • ½ teaspoon cinnamon optional

Instructions
 

  • Combine all of the ingredients in a bowl, mixing well. Transfer to a container such as a half-pint mason jar. Cover and refrigerate for 4 hours or overnight.
  • Eat cold right from the refrigerator topped with fruit, sunflower seeds, or gluten free granola. You may also heat them in the microwave for about one minute (you may need to add a bit more milk or water to your desired consistency).

Notes

Nutrition facts for one recipe:
Total calories: 360, total fat: 15.5 grams, saturated fat: 1 gram, cholesterol: 0 mg, sodium: 148 mg, total carbohyrates: 40 grams, fiber: 9.2 grams, sugars: 6 grams, added sugars: 4 grams, protein: 20 grams
*Nutrition analysis was done with generic brand oat milk and sunflower butter. Totals may vary depending on the brands used.

Nutrition

Calories: 360kcal
Keyword dairy free, egg free, gluten free, peanut free, soy free, tree nut free, wheat free
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Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
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About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.

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  1. Sarah says

    September 19, 2021 at 6:49 am

    This is such a great breakfast for rushed mornings! It's very filling and keeps me going all morning!5 stars

    Reply
    • Kristi Winkels, RDN, LD says

      September 19, 2021 at 6:57 am

      Glad to hear it, Sarah! Thanks for sharing!

      Reply

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