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  • Writer's pictureS. Lemon

Honey Oat Crunch Overnight Protein Oats (Proats).

The perfect high-protein oats recipe that will make you feel great and will love!


Probably one of the easiest recipes you can make is overnight oats. All you have to do is mix together a few key ingredients in a jar and refrigerate it overnight. These healthy high protein breakfast recipes are easily customizable to your dietary preference, can be adjusted to address your calorie and fitness goals, and just plain delicious. The best part about these recipes is they are grab and go. So you can make it the night before in less than 5 minutes and it's ready for you the next morning.


If you have been following my blog or Instagram for any period of time, then you would always know breakfast is my favorite food group. And you would also know that I am heavily involved in both my kids active lifestyles, so making highly complicated recipes is not my thing. This is why I love overnight proats.


What are "proats"?


You might be asking what are "proats"? Proats stands for protein oats. In general, proats are high protein oatmeal bowls that can be served hot or cold. It can be made fresh that day or put in a mason jar and stored in a refrigerator overnight. They are a game changer for breakfast if you're looking for something to make early in the week and eat all week.


Can you meal prep overnight oats for several days?


Absolutely, you can easily meal prep 2 or 3 days worth of recipes. I have seen on other sites, that they will prep them for the whole work week but I haven't tried that, so I won't advise it currently.


What ingredients do you need to make overnight oats?


The basis for my overnight oats is made up of a few ingredients. They are oats, protein powder, Greek yogurt and almond milk. Since you are using protein powder, there are dozens of different combinations that will affect the flavor profiles. I recommend PEScience Protein Powders for this recipe as well, as they tend to blend well. I also find their flavors to be really good. I have been using their proteins for about 5 years now and I am not even sponsored by them.


What are the best ingredients for a healthy proats recipe?


Like with everything else, it really depends. During my weight loss journey, I found it that it's beneficial to find balance. To achieve a balanced diet, I ensure I get adequate protein, include plenty of fibrous fruits and then healthy fats, like Nut's N More High Protein Spread or chia seeds. If you need a little extra sweetness, you can add in honey or maple syrup. Ultimately, the combinations are vast. As you can see in the picture and in my previous proats recipes, I tend to get creative in my toppings. Why? Because a varied diet allows a person to get adequate nutrition and prevents them from getting bored.


Are proats good for weight loss?


Absolutely. Proats or protein overnight oats are high in protein and fiber. This wonderful combination tends to reduce hunger and can help burn a few extra calories during digestion. The process of burning calories during digestion is called the Thermal Effect of Food (TEF). While TEF doesn't make up a big part of your daily expenditure, it can help add in a few extra calories.


Healthy proats recipes are my favorite because they're simple to make, are high in protein and hits my sweet tooth. This triple threat is perfect for addressing all my wants while trying to lose weight. And honestly, who doesn't like breakfast to taste like a dessert?


Can I make this gluten free?


Absolutely! The only thing that contains gluten is the Cheerios. You can easily top this with your favorite gluten free cereal!


How to make classic overnight oats:

  1. In a mason jar, mix together all the ingredients besides toppings

  2. Mix everything together

  3. Add to fridge overnight and then add toppings the next morning. This is important for this recipe so your cheerios don't get soggy.

So instead of belaboring this, let's get a poppin'!


Honey Oat Crunch Proats:


40g oats

85g Greek Yogurt

2 oz almond milk

1 scoop PEScience vanilla pop

2 tbsp sugar free syrup

½ cup Honey Oat Crunch Cheerios

1 tsp vanilla extract

1 tbsp honey


Directions: Combine all the ingredients and thoroughly mix. Store in the refrigerator for at least 2 hours or preferably overnight.


Nutrition (1 Serving)


Calories: 514

Protein: 39.8g

Fats: 7.1g

Carbs: 74.2g

Fiber: 8.5g

Net Carbs: 65.7g


Disclaimer: This post may contain affiliate links and I may earn a very small commission when you click on the link at no additional cost to you.



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