Make your mornings easier with whole grain oats soaked overnight in almond milk with cacao, greek yogurt and chocolate protein powder all topped with fresh raspberries.
Lately I’ve been working out more consistently, and following an actual program. I love it, I feel good, and I can tell I’m slowly getting stronger. I love overnight oats because they serve as a perfect post workout meal, and they’re ready to eat right out of the fridge. Besides which, they taste amazing, and my kids have been loving them. I feel like I need to take a side step here and explain why I’m blogging about oats when it’s something I’ve avoided in the past.
My blogging roots started in the Paleo world, which pooh poohs eating grains and dairy. Trust me, I get why they’re excluded from a strict Paleo diet (leaky gut, gluten intolerances, fat adaption and ketosis). But, I have come to realize I don’t have any grain or dairy intolerances. When it comes to the overall picture of my diet I find that if I stick to about 85% Paleo and 15% other (like grains, dairy and treats) I feel pretty balanced, my cravings for sweets is non-existent, and my energy level feels good. After about 1 year of personal experimentation I found that I need around 150g of carbohydrates a day to recover from my exercise routine and have the energy I need to go about my day. This number is tricky to find, and is different for everyone. It all depends on your personal chemistry, muscle mass, and energy expenditure. Not to mention personal goals and food intolerances! Steph from Stupid Easy Paleo has written a few articles about why we don’t need several hundred grams of carbs a day, and on the flip side why we need to eat enough of them too.
It’s not easy to find that perfect balance of what works for you. I started out by doing a structured program called Whole30, then after 30 days I slowly tried different foods to see what my gut can tolerate. Then I spent about a year following a mostly Paleo diet, but I struggled with several symptoms of eating too few carbs (low energy, always feeling cold, struggling to perform and more). Many people in the health and fitness industry (including us Paleo-ers) put “low carb” up on a pedestal, but honestly it just wasn’t working for me. It’s also important to note that terms like “low carb” and “high carb” are completely subjective. 150g of carbohydrates might seem high to Keto followers, and it probably seems low to runners, which is why I hate labeling things as high and low, let’s just talk in numbers to avoid confusion.
So I say experiment. Add carbs, especially healthy ones like potatoes, white rice, and yes (gasp!) even whole grains if you can tolerate them. Get to know what works for you, and do that.
Protein is also a critical component of post workout meals, so I’ve added plain greek yogurt and Rootz protein powder in the mix. I’ve loved these quick overnight oats so much that I’ve been making them a few times a week. I hope you like them as much as I do!
- ½ C whole grain oats
- ⅔ C almond milk (plain, unsweetened)
- 1 scoop chocolate protein powder
- 1 tsp cacao
- ¼ C plain, non-fat greek yogurt
- 1 tsp honey
- In a jar combine oats, almond milk, protein powder and cacao. Depending on which protein powder you use you might need to add a little more almond milk.
- In a separate bowl combine greek yogurt with honey. Scoop yogurt on top of oat mixture.
- Close the jar with a lid and allow to sit overnight in the fridge. Serve hot (heating in the microwave) or cold. Top with raspberries before serving.