Chocolate Protein Peanut Butter Cup Overnight Oats

In my pre-green smoothie days, I ate oatmeal nearly every day. Oatmeal was a warming comfort food, especially during the winter. I thought I was being “healthy” because we are told oats are whole grains and good for our hearts. Ugh. If I only knew what I know now! Oats can be a blood sugar disaster. I would often eat them and then feel hungry two hours later. Then the rest of the day I would be craving all sorts of carby foods to pick me up from my sugar crash. Enter the creation of my Chocolate Protein Peanut Butter Cup Overnight Oats!

Overnight oats have become a popular breakfast choice for many people in recent years. It’s touted as a healthy and convenient meal that requires little preparation. It is also easily customized to suit individual tastes. However, one ingredient that is often overlooked in overnight oats is protein.

This can lead to a literal disaster for your blood sugar and I have the CGM (continuous glucose monitor) data to prove it!

I tested three varieties of overnight oats on 3 different mornings trying to keep controlling variables the same. As you see in this graphic adding any type of protein made a HUGE difference. Without any protein I had a massive spike and received a score of 1 (basically the worst), by adding peanut butter I saw a huge improvement and by adding protein powder I saw an even better score. Just recently I altered the recipe slightly by only using 1/3 cup of oats in option #3 and I scored a 9! Woot! Huge win (not pictured)!

3 versions:

1. Version 1: no protein powder and no peanut butter, added chia seeds and maple syrup. (score of 1 with a massive increase in blood sugar of 82 mg/dl)
2. Version 2: no protein powder but did include peanut butter and chia seeds, used maple syrup as a sweetener (score of 6 with an increase in blood sugar of 27mg/dl)
3. Version 3: added a protein powder, peanut butter, chia seeds, and used monk fruit sweetener vs maple syrup (score of 7 with an increase in blood sugar of 21 mg/dl)

For comparison, my green smoothies usually receive a score of 9 or 10 with an increase in blood sugar of next to nothing, maybe 10 mg/dl. This is of course because I make my smoothies the right way!

Why chocolate protein peanut butter cup overnight oats are a better choice when doing overnight oats:

1. Keeps You Full Longer

Protein is an essential macronutrient that plays a crucial role in keeping you full and satisfied. It takes longer to digest than carbohydrates, which means it stays in your stomach for longer, keeping you feeling fuller for a more extended period. By adding a quality protein powder to your overnight oats, you’ll be less likely to experience hunger pangs mid-morning, which will help you stick to your healthy eating goals. Healthy fats from the peanut butter and chia seeds also help stabilize blood sugar keeping you satiated and less likely to grab for that 10 am snack.

2. Promotes Muscle Repair and Growth

If you’re an active person, you’ll know how important protein is for muscle repair and growth. When you work out, your muscles experience small tears, and protein is needed to repair them. By adding protein to your overnight oats, you’ll be providing your muscles with the essential building blocks they need to repair and grow. I am typically eating my breakfast post a fasted workout so protein is essential here.

3. Boosts Metabolism

Protein is known to have a higher thermic effect than carbohydrates and fats, which means that it requires more energy to digest. This increased energy expenditure can help boost your metabolism, which can aid in weight loss and maintenance. By adding protein to your overnight oats, you’ll be giving your metabolism a kickstart first thing in the morning or after your fasted workout.

4. Enhances Nutritional Value

Adding protein to your overnight oats can also enhance their nutritional value. Protein is an essential nutrient that provides many health benefits, including maintaining healthy skin and hair, building and repairing tissues, and supporting a healthy immune system. By adding protein to your overnight oats, you’ll be creating a more balanced meal that provides a range of essential nutrients.

So I have bumped out the protein in this recipe by adding a paleo protein powder, chia seeds, and peanut butter. Yes, the calories may have increased but hopefully, we aren’t assuming that calories are the only thing that matters at this point. If you are hungry the rest of the day because you neglected your morning protein intake then you aren’t really “saving” calories. Also, if your blood sugar is consistently a mess as a result of lack of morning protein you are risking so many metabolic diseases long term.

Conclusion

In conclusion, adding protein to your overnight oats is an easy and effective way to boost their nutritional value and provide your body with the essential nutrients it needs to function at its best. So why not try adding some protein to your next batch of overnight oats and see the difference it makes to your health and well-being.