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I have a confession to make. I’m terrible at breakfast. I just am not hungry in the morning and I certainly can’t be bothered to put in effort to make food (especially not before I’ve had my coffee). Enter overnight oats. I was suspicious at first, it sounds weird, but I soon discovered overnight oats are a) easy, b) delicious and c) really good for you. Maple protein overnight oats are now a regular part of my morning routine, especially on gym days. I can easily prepare them days in advance so they are just waiting for me, ready to go in the fridge when I need them.
For the last year plus I’ve been “into” the whole fitness thing. I live heavy at the gym and need something to power my morning workouts. I also need something low in calories (especially when I’m cutting or trying to lose weight) and high in protein (for those gainz). That makes maple protein overnight oats a perfect match for me. The Greek yogurt in this recipe adds a lot of protein without adding calories, plus it gives it a nice creamy texture. For even fewer calories, I use almond milk (unsweetened), though any sort of milk can be substituted. In this recipe, the sweetness and flavor comes from pure Vermont maple syrup. Please, for the love of maple, DO NOT SUBSTITUTE THE MAPLE SYRUP FOR FAKE SYRUP. For the maple enthusiasts feel free to double or triple the amount of maple in this recipe. I only use 15ml of maple, which is not a lot. Just enough for sweetness and a slight maple flavor. If you are using a milk with a stronger flavor, you may need to add more. I will double the maple syrup when I’m not trying to cut and calories are not as tight, because heck yeah maple! No such thing as too much!
Maple protein overnight oats take only about 5 min to make. If you want to make them for the entire week you can certainly do so! It relay does not add much time to the recipe. You will need at least 6-8 hours for the maple protein overnight oats to sit. I usually make them the night before and let sit in the fridge overnight. I use a food scale for measuring ingredients, so everything is in metric.
Let’s get started! First you’ll need 20g of oat meal. I use whatever quick oats I can get at the store. Dump that into whatever container you are using. I recommend a container that has some sort of lid, here I’m using one of my smoothie glasses.
Next add the maple syrup. This is Amber grade syrup. If you want a stronger maple flavor try to get the darkest syrup you can find. The darker the syrup the stronger the flavor.
After the syrup add your Greek yogurt. Not all Greek yogurt is created equal! I always try to find the brands that have the highest amount of protein. If you aren’t as concerned with your macros as me, use whatever kind you prefer.
Last I add the milk. I use Vanilla Unsweetened almond milk. It works just as well with milk from a cow, or any other milk you may use. Once everything is added, mix well. Cover, and place in the fridge for at least 6 hours or overnight. It keeps for at lest 3 days in the fridge, and up to 5.
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A healthy and filling, low calorie and high protein breakfast or snack. Perfect for busy mornings before heading out to the gym! No artificial sugars or ingredients! Low fat, and gluten free! Macros as written: Carbs: 22.8g Fat 1g Protein: 12.1g Ingredients Instructions Notes You can use less almond milk for a thicker oatmeal. Use at least 1/4 a cup of milk. Any milk of your choice can be substituted * Calories & macros will vary based on yogurt and milk used *
A healthy and filling, low calorie and high protein breakfast or snack. Perfect for busy mornings before heading out to the gym! No artificial sugars or ingredients! Low fat, and gluten free!
Macros as written: Carbs: 22.8g Fat 1g Protein: 12.1g
You can use less almond milk for a thicker oatmeal. Use at least 1/4 a cup of milk. Any milk of your choice can be substituted * Calories & macros will vary based on yogurt and milk used *