Turtle Protein Overnight Oats
Enjoy a turtle dessert for breakfast with these Turtle Protein Overnight Oats. They are made with melted dark chocolate, gooey caramel, oats, and all the right flavors! These Turtle Protein Overnight Oats have 25 grams of protein and are only 330 calories! These oats have the perfect amount of sweetness & creaminess, to them (with a little but of a crunch) and provide a great nutritious kick start to your day.
Overnight Oats are one of my favorite breakfasts of all time because they are so easy to make and customizable. They only take 5 minutes to prepare the morning before and require no baking. The flavors that you can create are endless as well!
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Ingredients
- Oats - Could have guessed that one right? Be sure to use old fashioned rolled oats! You can not substitute for quick oats or steel cut oats because they don’t absorb liquid the same way rolled oats do. You will need 1/2 a cup.
- Almond Milk - I used 1/3 cup of unsweetened vanilla flavored almond milk. You can use any kind of milk you would like though, such at oat milk.
- Greek Yogurt - I used 1/4 cup of plain, non-fat Greek yogurt for added protein and creaminess!
- Protein Powder - Use 15 grams of your preferred protein powder. My personal favorite is by the brand Prozis (either the zero diet whey vanilla or the natural vanilla whey isolate). You can actually use the code "KATIE10" for 10% off at Prozis!
- Salt & Cinnamon - 1/4 teaspoon of each, for flavor.
- Sugar Free Syrup - I used 1 tablespoon of sugar free breakfast syrup such as this one, but feel free to use any liquid sweetener of choice.
- Dark Chocolate - I used 14 grams of melted Lily's dark chocolate chips.
- Caramel - I used 1 tablespoon of sugar free caramel sauce/syrup. I used the Enlightened Keto Caramel Syrup. You can't beat the macros with this one!
- Nuts - Chopped nuts of choice. I did pecans. Please note that the macros below do not include the nuts. Depends on which ones you use or if you end up not using any!
How To Make Them
Overnight oats require zero effort and are SO quick to prepare.
- Grab a mason jar or Tupperware and literally throw everything in there except for the dark chocolate, caramel, and nuts (if you choose to add them). Give it a really good mix so that there are no chunks!
- Top with the melted dark chocolate, nuts, and sugar free caramel. I also topped mine off with some brown Swerve!
- Cover your oats with a lid and refrigerate overnight, or for a minimum of 4 hours.
Are Overnight Oats Healthy?
Yes! Oats are packed with nutrients and vitamins. You are getting complex carbohydrates, protein, and healthy fats all in one meal. Overnight Oats are a great meal to start off your day because they will keep you full and you can just grab them and go if you are in a hurry in the morning.
Here are some awesome nutritional perks to these protein overnight oats:
- Oats - Oats are full of whole grains and a type of fiber called beta-glucan, which helps with cholesterol, blood sugar levels, and helps keep you fuller longer. They are also loaded with vitamins, minerals, and antioxidant plant compounds.
- Dark Chocolate - I know this sounds crazy, but dark chocolate actually has some awesome health benefits! It is full of antioxidants, fiber, magnesium, iron, and copper. It can also assist in lowering blood pressure due to its nitric oxide content.
- Greek Yogurt - Greek yogurt is full of protein, probiotics, vitamins, and minerals such as Vitamin B-12, calcium, and iodine.
- Protein Powder - Good source of protein and helps keep you fuller longer.
Why Is Consuming Protein Important?
- Protein is nutrient-rich, so it helps you stay fuller longer. You are more likely to eat less when you have high protein meals because you won't have the munchies!
- It boosts your metabolism & increases fat burning.
- It increases muscles & strength. If you are lifting weights and not eating enough protein, you aren't going to see much of a difference!
- It lowers your blood pressure.
Optional Add Ins/Substitutions
As I mentioned above, overnight oats are extremely customizable. Here are some optional add ins/substitutions:
- Almond Milk - Use any milk of choice. I would recommend doing an unsweetened non-dairy milk of some sort though to keep the calories low and have no added sugar.
- Chia Seeds - You can add a spoonful of chia seeds to your overnight oats for added nutrients! Chia seeds are rich in rich in minerals, omega-3 fat, antioxidants, and fiber.
- Syrup - I use a sugar-free generic brand breakfast syrup, but you can use any liquid sweetener of choice such as pure maple syrup, honey, or liquid stevia drops. I personally prefer using a sugar free breakfast syrup because there are only 5 calories in 1 tablespoon. I think they give the oats the perfect amount of sweetness!
- Protein Powder - You can substitute any flavor & type of protein powder that you prefer. I personally used Prozis Zero Vanilla Whey Protein. Don't like/want protein powder? You can completely omit it and just use a little less liquid so your oats aren't watery.
- Nuts - Top your oats off with your favorite type of nuts!
Use the code “KATIELADY” for 10% off at Teleties!
How Do You Eat Overnight Oats?
I get this question A LOT! I know it may sound odd at first, but you actually eat these cold! That is why they are so nice for when you are on the go because you do not have to heat them up. The oats soak up a lot of the moisture when they soak overnight and become super soft and delicious when you enjoy them in the morning!
How Long Do Overnight Oats Stay Good For?
You can keep your overnight oats in the fridge for up to 3 days. If they go any longer than that, I feel like they can be too mushy if you know what I'm saying! When I am meal prepping overnight oats, I will make 3 days worth in advance so I am not spending much time in the kitchen during the week!
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I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
Other Awesome Overnight Oat Recipes
(adsbygoogle = window.adsbygoogle || []).push({});Enjoy a turtle dessert for breakfast with these Turtle Protein Overnight Oats. They are made with melted dark chocolate, gooey caramel, oats, and all the right flavors! These Turtle Protein Overnight Oats have 25 grams of protein and are only 330 calories! These oats have the perfect amount of sweetness & creaminess, to them (with a little but of a crunch) and provide a great nutritious kick start to your day.
- ½ cup old fashioned rolled oats
- ⅓ cup unsweetened vanilla almond milk
- ¼ cup plain, nonfat Greek yogurt
- 15 g vanilla flavored protein powder (I used the Prozis natural vanilla whey isolate. Use the code "KATIE10" for 10% off!)
- ¼ tsp salt
- ¼ tsp cinnamon
- 1 tbsp sugar free syrup (such as this one)
- 14 g sugar free dark chocolate chips (melted. I used the brand Lily's)
- 1 tbsp sugar free caramel syrup (I used the Enlightened Keto Caramel Syrup)
- Nuts for topping (optional)
Grab a mason jar or Tupperware and literally throw everything in there except for the dark chocolate, caramel, and nuts (if you choose to add them). Give it a really good mix so that there are no chunks!
Top with the melted dark chocolate, nuts, and sugar free caramel. I also topped mine off with some brown Swerve!
Cover your oats with a lid and refrigerate overnight, or for a minimum of 4 hours.
Servings 1
- Amount Per Serving
- Calories 326kcal
- % Daily Value *
- Total Fat 8g13%
- Saturated Fat 3g15%
- Cholesterol 10mg4%
- Sodium 840mg35%
- Total Carbohydrate 51g17%
- Dietary Fiber 20g80%
- Sugars 3g
- Protein 25g50%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and has slight rounding.