A simple, convenient and delicious recipe that can be enjoyed year-round, especially when it’s freezing cold outside and you’re day-dreaming about sunshine and summer.
If there’s one thing that makes me think of winter, it’s oatmeal. Anyone else with me? But sometimes hot oatmeal can get a little….boring. That’s when I turn to overnight oats.
They are simple, convenient and delicious. I usually make them the night before so I use as little brain power in the morning as possible. The secret to overnight oats is letting them chill in the fridge for a few hours. This will allow the oats and chia seeds to absorb the liquids.
Made with old fashioned oats and greek yogurt, this recipe packs the perfect balance of carbs and protein. Add in some chia seeds and pecans for a healthy dose of omega-3 fatty acids (the healthy fats that you want in your life), top it off with some (or a lot) of cinnamon and you’re set. When in doubt, add cinnamon. You can never have too much. Trust me on this one!
Make the recipe the night before (it literally takes 5 mins so we’re not talking a huge time commitment here) and they’ll be ready for you in the morning. They’re also perfect to make in a mason jar (and who doesn’t like eating out of mason jars?)
Feel free to swap out the berries for other fruits (chopped apples would be another great choice!) or the pecans with other nuts (walnuts, sliced almonds, etc.) Try it out and let me know what you think!
High-Protein Berry Pecan Overnight Oats
- 1/3 cup old fashioned oats
- 1/3 cup Almond milk or your milk of choice
- 2 tsp chia seeds
- 1/2 cup frozen berries
- 1/2 cup plain greek yogurt
- 1 tsp cinnamon
- 1 tbsp crushed pecans
In a small bowl or tupperware container (easy for grab and go in the morning), combine all ingredients. Stir until all ingredients are moistened. Place in the fridge overnight (or for a minimum of 4 hours so the oats and chia seeds can absorb the liquids). In the morning, top with crushed pecans and any other toppings you enjoy!
We’ve all heard it: breakfast is the most important meal of the day. It gives us the energy we need to get through our morning commute and the early Monday meeting that you’re just not quite ready for.
When in a rush, a lot of people opt for a granola bar or fast food but I prefer a breakfast smoothie. Simply because it’s already made the night before (perfect for grab and go) and the possibilities are endless so you’ll never get bored. But first, lets talk the basics.
The Breakfast Smoothie
Know what’s in your smoothie. This is why I like to make my own with no “surprise” ingredients. If you tend to buy them, be sure to know the ingredients used. Lots of places will add sugar, artificial sweeteners and food dyes — things we can do without.
Choose a base. Is it milk (cows milk or milk alternative)? Is it water? Or even tea?
Choose a “creamer”. No not actual creamer. Choose an ingredient that will make it creamy. My favorite “creamers” are avocado, banana or greek yogurt.
Choose a source of protein. Whether it’s protein powder, nut butter, greek yogurt or tofu (yes that’s not a typo), add it to your smoothie. It’ll keep you full for longer and also keep your blood sugar stable (win-win). Ps – the yogurt and tofu can double up as “creamers”
Add a sweetener. Your best option here would be fruit because it’s naturally sweet. The riper the fruit, the sweeter the taste. I like bananas, raspberries, blueberries, mango, pineapple or cherries.
Optional: Add some greens! Adding spinach will add valuable nutrients without changing the flavor. Just the color might be a big brighter.
Add your toppings. Oats. Nuts. Homemade granola. It’s all good 🙂
There you have it. You can even get the ingredients together the night before and even if you wake up 5 minutes before you head out the door, you still have breakfast ready to go and brain power to tackle your busy day.
Breakfast is by far my favorite meal of the day (besides dessert ) but this protein pancake recipe takes it to the next level. I’m sure if you google “protein pancakes” you’ll find a million different recipes but none like this one.
First off, it’s made with all real ingredients (no powders, artificial sweeteners, etc). Second, it’s high in protein and also provides some carbohydrate. (FYI, the best times during the day to consume carbs are in the morning and pre/post workout) And third, these pancakes come out super fluffy thanks to the greek yogurt.
So what are you waiting for? Go whip some up! Happy Saturday everyone 🙂
Berry Protein Pancake Recipe
- 1/2 cup egg whites
- 1/2 cup old fashioned oats
- 1/3 cup greek yogurt
- 1 tsp cinnamon
- 1/2 cup berries
- A few drops of vanilla extract optional
Combine egg whites, old fashioned oats, Greek yogurt, cinnamon and vanilla extract in a blender. Blend for about 45 seconds.
Lightly coat a skillet with coconut oil and place on medium heat. Add the mixture to the skillet. Add berries. Cook for about 2 minutes or until small air bubbles appear. Flip and cook for an additional minute or until light brown.