Due to popular demand, today I’m sharing my Sunday “go-to” braekfast: my super heatlhy, nutritious, filling and DELICIOUS overnight oats recipe (in both English & Spanish). I’m also sharing my grain-free “no oats” version (perfect for a detox day!).
For me its the perfect Sunday breakfast because on Sundays I’m lazier, and i like to know that my breakfast is ready from the day before. This breakfast keeps me full until lunch, doesn’t cause a big glucose spike (as I dress it up with lots of added protein and healthy fats, vs. regular oatmeal which would always spike my blood sugar and have me hungry 2 hours later) and its so darn delicious! I sometimes make it for dinner, too!
I make slightly different versions but today I’m sharing my favorite go-to chocolate version.
My oats and overnight “no-oats” are both dairy free, gluten free and have NO added sugar of any kind.
See below my recipes in both English and Spanish. Enjoy!
Recipes in English:
Chocolate Nut Butter Overnight Oats
Ingredients (serves 1 large):
1/3 cup organic rolled oats (use 1/4 cup for lower carb)
2 Tbsp chia seeds (I pre soak in about 4-5 Tbsp water) or 3-4 Tbsp chia pudding
1 Tbsp ground flaxseed
1 Tbsp hemp seeds
1 scoop protein powder , ideally chocolate flavored ** (see notes below)
1 heaping Tbsp almond butter (or peanut or cashew butter (+ more for topping)
3/4 cup almond milk
1/3 cup vegan coconut yogurt
pinch of sea salt and cinnamon
Optional: 1/2 - 1 tsp shatavari (great for lactation) or maca (great for hormonal support & energy) or ashwagandha (great for stress management, hormonal support and more)
Optional toppings, such as: cacao nibs, coconut, almond butter (or peanut /cashew butter), goji berries and/or granola
Instructions:
First mix 2 Tbsp chia with about 4-5 Tbsp water and stir. Then mix chia pudding with remaining ingredients in a mason jar and stir well. Leave in fridge overnight. When ready, option to stir in a bit of additional almond milk and/or coconut yogurt.
Serve with additional nut butter, cacao nibs and/or other topping of choice (see my suggested optional toppings above).
Here is my version without oats:
Triple seed chocolate nut butter overnight “no” oats
Ingredients (serves 1 large or 2 small/regular):
2 tablespoons hemp seeds
2 tablespoons chia seeds
2 tablespoons flax seeds (ground)
1 scoop chocolate protein powder ** (see notes below)
1 teaspoon cacao powder (increase to 1 Tbsp if use vanilla protein)
pinch of cinnamon + vanilla extract + pink salt (optional)
1 tablespoon almond or peanut butter (+ more for topping)
2 tablespoons coconut yogurt (can also use coconut cream)
1 cup almond milk (or non dairy milk of choice)
Suggested toppings: shredded coconut, extra nut butter, coconut yogurt, cacao nibs, goji berries, sliced banana and/or granola
Instructions:
In a lidded jar, add hemp, chia, flax, cacao powder and protein powder. Option to add pinch of cinnamon, sea salt & vanilla. Stir well. Add nut butter and milk and stir again for a minute or two.
Allow to sit in the fridge overnight. In the morning, top with coconut yogurt, almond/peanut butter and cacao nibs (or your favorite toppings of choice; see suggestions above).
**For the protein powder, I suggest using chocolate protein powder but its also delicious with vanilla. You can also just add 1-2 tsp cacao powder if using vanilla protein.
**Protein powder brands I like include: SunWarrior blend, Truvani, Majka (for postpartum mamas), Raw Garden of Life, ALOHA, AmazingGrass and BeWell by Kelly (very simple and high quality, just note its a slightly stronger taste than vegan versions)
ENJOY! Please share when you make it and would love to hera your comments!
Recipes in Spanish:
Avena Cruda (versión de chocolate)
Ingredientes:
1/3 taza avena orgánica (o puedes usar solo 1/4 taza para que tenga menos “carbs”)
2 cucharadas chia (remojados en 4-5 cucharadas de agua)
1 cucharada semillas de cáñamo (hemp)
1 cucharada linaza molida
1 scoop proteína (preferiblemente sabor chocolate; si usas proteina de vainilla, opción de agregar cacao en polvo aparte)
3/4 taza leche de almendras
1/3 taza yogur de coco vegano
1 cucharada mantequilla de almendras (o de maní o de marañón)
pizca de canela, vainilla (extracto puro) y sal rosada
toppings de tu elección (más semillas/nueces, mantequillas de nueces, coco, fruta, etc.)
Instrucciones:
Primero mezclar 2 cucharadas de chía con aproximadamente 4-5 cucharadas de agua y revolver. Luego mezclar con los ingredientes restantes en un frasco de vidrio, y revolver bien. Dejar en la nevera durante la noche. Cuando esté listo, opción de agregar un poco extra leche de almendras y/o yogur de coco (si sentís que hace falta).
Servir con los “toppings” de tu elección: sugiero mantequilla de almendras/mani adicional, nibs de cacao, coco rallado, semillas de marañón, nueces, y/u otra cobertura de su elección (ver mis sugerencias arriba).
Avena cruda "sin" avena (de chocolate y mantequilla de almendras)
Ingredientes:
2 cucharadas de semillas de cáñamo
2 cucharadas de semillas de chía
2 cucharadas de linaza molida
1 scoop proteína en polvo (sugiero sabor chocolate)
1 cucharadita de cacao en polvo (opcion de incrementar a 2-3 cucharaditas, especialmente si usas proteína de vainilla)
Opcional: pizca de canela + extracto de vainilla + sal rosada
1 cucharada de mantequilla de almendras (o mantequilla de maní)
2 cucharadas yogur de coco
1 taza leche de almendras (o leche vegana de tu elección)
Para decorar: coco rallado, extra mantequilla de maní o almendras, yogur de coco, cacao nibs, goji berries, marañón y/o granola
Instrucciones:
En un frasco con tapa, agregar cáñamo, chía, lino, cacao y proteína de chocolate en polvo. Opción de agregar pizca de canela, sal marina y vainilla. Revolver.
Agregar la mitad de la leche y revolver bien hasta que este espeso. Agregar demas ingredientes (mantequilla de almendras, yogur de coco, el resto de la leche) y revolver bien durante dos minutos.
Dejar reposar en el refrigerador durante la noche. Por la mañana, cubrir/decorar con yogur de coco, mantequilla de almendras o maní, nibs de cacao, marañón (y/o topping de tu elección).
¡DISFRUTA! ¡Dejame saber cuando lo hagas y me encantaría escuchar tus comentarios!
Love and overnight goodness,
Mariana