Creamy overnight oats with coconut milk. A nutritious oatmeal recipe made with oats and layers of high-protein smoothie. This is a great way to add protein powder to your morning oats while maintaining that creamy texture.
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🌱A Healthy Twist
As a busy mom of three, I know how challenging it can be to find time for a nutritious meal. That's why I love prepping overnight oats. Then on our crazy mornings when we are all trying to rush out the door, I know we have a nutritious option that will help fuel us through our morning.
After my third son was born, I found myself often neglecting my own dietary needs. That's when I started making overnight oats. However, I quickly got bored of having plain oats topped with berries and I also wanted something higher in protein. While simply adding protein powder to your oatmeal is an option, it isn't a very good one. It creates a grainy often strangely flavored oatmeal recipe that isn't very fun to eat!
In my effort to up meet my family's nutritional needs, I decided to try layering a high-protein smoothie into my oats. This worked well and allows for a pretty versatile and tailored overnight oats recipe. And by using coconut milk I can ensure our overnight oats are creamy and loaded with beneficial fats!
Read on to see how we make these overnight oats with coconut milk, plus a few different ways you can tailor this to your family's needs and preferences.
👪Why You'll Love This Recipe
We love this recipe for so many reasons! Here are a few reasons why we think your family will too:
- Nutrition-Packed: This recipe is loaded with nutrients thanks to the oats, coconut milk, and smoothie. Packed with 16 grams of protein, 9 grams of fiber, 8 grams of iron, 3 milligrams of zinc, and starch!
- Easy Breakfast Means No Skipping Meals: This recipe is a great way to introduce kids to healthy eating habits.
- Versatile and Customizable: This recipe is incredibly versatile. You can switch up the fruits in the smoothie, the type of protein powder, and the toppings on the granola.
- Grab-N-Go: Make a large batch at the start of the week and have a nutritious breakfast or snack ready to go. Plus, they're portable, making them a great option for those busy mornings or after-school snacks!
- Kid-Approved: The natural sweetness of the fruits and coconut milk, along with the fun crunch of the granola makes this a hit with the little ones. Plus, kids can help assemble their parfaits, making it a fun recipe for families!
We love this recipe so much that we have made many more varieties of overnight oats and oat recipes. Be sure to check out these healthy gluten-free breakfast ideas to make with oats:
Berry Cheesecake Overnight Oat
Layer Oat Milk Chia Puddin Cups
Nutella Overnight Oats (coming soon)
🧠Why This Recipe is Great for Kids
This high protein overnight oats recipe is not only tasty but also packed with nutrients essential for growing kids.
- The oats provide a steady release of energy, helping them stay focused at school.
- The fiber content aids digestion, while the protein from the oats and protein powder supports their growth and development.
Moreover, the fruits in the smoothie layer add a natural sweetness that kids love, along with a host of vitamins and antioxidants. The granola topping adds a fun crunch and can be customized with their favorite ingredients.
This recipe is also a great way to involve kids in the kitchen. They can help layer the oats and smoothie, and choose their toppings - a fun and educational activity that encourages healthy eating habits.
So, not only are these overnight oats a lifesaver for busy parents, but they're also a nutritious and kid-approved breakfast or snack. Enjoy!
⏲️ Time-Saving Tips
- Prep in Bulk: A great recipe to add to your meal prep! Make a large batch of overnight oats at the start of the week. This way, you'll have breakfast ready to go for several days. Just remember to keep the granola separate until you're ready to eat.
- Use Quick Cooking Oats: These oats don’t need as much time to soak as old-fashioned or steel-cut oats, making them a great time-saver.
- Skip the Smoothie: If you're really pressed for time, you can skip the smoothie part of the recipe. Just top your overnight oats with some fresh fruits and granola, and you're good to go!
- Use a Granola Bar or Pre-Made Granola: Instead of making granola from scratch, this recipe uses a granola bar! It's a quick and easy way to add some crunch (and protein) to your oats.
💡Recipe Tips For Overnight Oats
- Soaking the Oats: To make creamy overnight oats make sure all the oats are submerged in the coconut milk before you put them in the fridge.
- Let it Rest Overnight: To get the best texture from your overnight oats with coconut milk, let it rest overnight in the fridge, or for a minimum of 2 hours.
- Addin the Smoothie: When layering in the smoothie, start my adding it to the bottom of the jars. For longer storage, keep the smoothie stored separately and then assemble it when ready to eat. This will prevent your overnight oats from going soggy.
- Protein Powder: Consider a flavor that complements the fruits you're using. Vanilla or unflavored protein powder works well with most fruits.
- Use Frozen Fruits: Using frozen fruits in your smoothie not only makes it cold and refreshing but also gives it a thicker, creamier texture.
🥦Ingredients
Our high-protein overnight oats with coconut milk are made with simple ingredients for a nutritious creamy texture, here si what you will need:
Overnight Oats with coconut milk:
- Rolled Oats: I like using rolled oats because they tend to result in the best texture for overnight oats. Make sure you use certified gluten-free oats if you have celiac disease.
- Coconut milk: Coconut milk has a natural sweetness and rich flavor that helps bring life to this overnight oats recipe.
- Maple Syrup: I add just a drizzle of this natural sweetener to help balance out the flavors.
Smoothie:
- Frozen Blueberries: My go-to for a burst of antioxidants and a lovely purple hue.
- Frozen Mangoes: Adds a natural sweetness that's hard to resist.
- Frozen Banana: A great way to get a creamy smoothie and use up overripe bananas!
- Medjool Dates: These natural sweeteners are a healthier alternative to sugar, and they add a lovely caramel undertone.
- (Optional) Vegan Protein Powder: A fantastic way to get some extra protein. I am using Garden of Life Vanilla Raw Protein for its fantastic ingredients and a great source of protein.
- (Optional) Spirulina: An optional add-in, but it's a superfood worth considering for its myriad health benefits. Any type will do, you can find them on Amazon here, or in health food stores.
The exact quantities can be found in the recipe card below.
👩🏽🍳 Step-By-Step: Making Overnight Oats
Step 1: Blend the Smoothie Ingredients:
Start by adding all the smoothie ingredients into a high-speed blender and blend until smooth.
Pro tip: Start blending at a low speed and gradually increase to avoid overloading your blender and achieve a smoother consistency.
Step 2: Prepare the Overnight Oats With Coconut Milk:
In a large mixing bowl, combine all the ingredients for the overnight oats. This includes quick-cooking or old-fashioned oats, coconut milk (or water), and maple syrup. Stir until everything is well mixed.
Pro tip: Make sure all the oats are submerged in the liquid to ensure they soften evenly and that the oats are not overly watery.
NOTE: If Using Leftover Oatmeal:
If you have leftover oatmeal, this is a great way to repurpose it. Simply add the maple syrup and a splash of coconut milk to your leftover oats. This method works best with steel-cut oatmeal, which maintains its texture even if reheated.
Step 3: Assemble
One set, it's time to assemble your high protein overnight oats with coconut milk. Grab 4 mason jars or cups. Begin with a layer of overnight oats (about ¼ full in each container. Then top with the same amount of smoothie using a spoon so that you don't disturb the oat layer below. Repeat until you are within 2 inches of the top.
Step 5: Chill to Set
Cover your assembled overnight oats and place them in the fridge overnight, or for a minimum of 2 hours. This will help set the oatmeal and create that creamy texture.
When you are ready to enjoy your high protein overnight oats with water, simply sprinkle the granola on top of the parfait or use any fresh fruit or your favorite toppings.
🫐Ingredient Substitutions & Variations
- Quick Cooking Oats: The best kind of oats for this recipe is rolled oats. However, you can use instant oats, quick-cooking oats, or old-fashioned oats as well. If you so, please adjust the liquid you use.
- Frozen Fruit: Any frozen fruit will do. Try strawberries, raspberries, or peaches. Fresh fruit can also work in a pinch.
- Frozen Banana: If you're not a fan of bananas, try frozen avocado. It gives a similar creaminess and is packed with healthy fats.
- Medjool Dates: If you don't have dates, you can substitute them with honey or agave syrup for sweetness.
- Vegan Protein Powder: If you want to skip the protein powder, add in some almond butter or peanut butter or a few scoops of yogurt instead. Alternatively, experiment with other plant-based protein powders that you enjoy. Our favorites are vanilla and chocolate protein powder.
- Spirulina: This is optional and can be omitted without a substitute. However, if you're looking for other superfood add-ins, chia seeds or hemp seeds would be a great choice.
- Coconut Milk: Any plant milk can be used in place of coconut milk. Almond milk, oat, soy milk, or cashew milk would all be delicious.
🥡Storage
Let's talk about storing your overnight oat made with coconut milk. Proper storage is key to maintaining the freshness and flavor of your breakfast parfaits.
Fridge: Your overnight oats parfaits can be stored in the refrigerator for up to 3 days. Make sure to keep them in an airtight container, like a mason jar with a lid, to keep them fresh. Remember to add the granola just before eating to maintain its crunch.
Lunch-Box Safety: If you're planning to take this oatmeal parfait to school, work, or on a picnic, packing it with an ice pack in an insulated lunch box is a great way to keep it cool and safe for longer. This method will ensure they stay fresh for about 4-5 hours, depending on the outside temperature. However, it's always best to consume it as soon as you can after this period to ensure it's at its best quality and to maintain food safety.
❔FAQ
If your overnight oats aren't creamy, it could be due to the type of oats you're using or the ratio of liquid to oats. Quick oats tend to absorb more liquid and become creamier than rolled or steel-cut oats. Also, make sure you're using enough liquid. A good rule of thumb is a 1:2 ratio of oats to liquid for a creamy texture.
Absolutely! Overnight oats are a great source of fiber, protein, and other essential nutrients. They're also versatile, allowing you to add in a variety of fruits, nuts, and seeds for extra nutrition. Plus, they're made with whole grains and are usually free of added sugars, making them a healthy choice for breakfast or a snack.
If you're having trouble with the layers in your overnight oats, it could be due to the thickness of your ingredients. If your smoothie is too thin, it might mix with the oats instead of sitting on top. Try making your smoothie layer a bit thicker, or add a layer of chopped fruit or nuts between the oats and the smoothie to create a barrier.
Yes, you can use steel-cut oats for overnight oats, but they will have a chewier texture compared to rolled or quick oats. If you prefer a creamier texture, stick with rolled or quick oats.
No, you don't need to cook the oats before making overnight oats. The process of soaking the oats in liquid overnight softens them enough to eat. Plus, it saves you time in the morning!
🌿Health Benefits of Oats:
As a mom, I'm always on the hunt for healthier alternatives to replace packaged snacks and processed breakfast items. And through the years I have realized that healthy food doesn't have to be complicated or time-consuming! And as a neuroscientist, I can't help but smile when I serve this recipe to my kids - it's a brain-boosting powerhouse!
Here's why this recipe is a superstar:
- Oats are a nutritional powerhouse: Loaded with fiber, iron, zinc, and starch. They help keep our hearts healthy, manage blood sugar levels, and even help with weight management (1). Plus, they're great for protecting against some serious stuff like heart disease, colon cancer, and skin irritation - super helpful when dealing with conditions like eczema (2).
- Loaded with beneficial fiber: Fiber is the part of plant foods that our bodies can't digest, but it does some pretty amazing things for our health. It helps keep our digestive system running smoothly, and the soluble fiber in oats even helps us absorb more nutrients from our food. This can help keep our blood sugar levels steady and even lower bad cholesterol (3).
- High in Protein: Protein isn't just for bodybuilders, it's essential for all of us. It's important for healthy aging and can even help delay muscle loss as we get older (4).
- Regulates Blood Sugar: Oats are great for helping to keep our blood sugar levels steady. This means we can avoid those mid-morning energy crashes and keep going strong all day (5).
- Boosts Brain Function: Protein is super important for our brains! It helps our brain cells communicate with each other, which can improve memory, focus, and overall brain function.
- Keeps You Full and Energized: Protein and fiber are a powerful duo when it comes to satiety. They help you feel full and satisfied, providing you with steady energy throughout the day. This means you can say goodbye to those mid-morning energy crashes and hello to sustained productivity!
So, there you have it! This recipe is more than just a delicious snack or breakfast, it's a powerhouse of nutrition that supports your overall health. Enjoy! ?
Nutritional value:
| Nutrient | Per Serving in Recipe | Recommended Daily Value for Adults | Recommended Daily Value for Children (4-8 years) |
|---|---|---|---|
| Protein | 14g | 46g (women) 56g (men) | 19g |
| Calcium | 224mg | 1000mg | 1000mg |
| Fiber | 10g | 25g (women) 38g (men) | 25g |
| Zinc | 2mg | 8mg (women) 11mg (men) | 5mg |
| Iron | 5mg | 18mg (women) 8mg (men) | 10mg |
| Vitamin C | 21mg | 75mg (women) 90mg (men) | 25mg |
🥣More Healthy Breakfast Recipes
Hope you enjoy this twist on the classic overnight oats with coconut milk recipe. If you guys are looking for another easy high-protein breakfast recipe be sure to check out these:
If you make this high protein overnight oats recipe be sure to tag me (@at.my.table) with your re-creations so I can share it over on Instagram! I like to hang out there so come by and say hi!
📖 Recipe
High Protein Overnight Oats with Coconut Milk
Equipment
Ingredients
Smoothie recipe
- 2 cups water
- 1 cup blueberries frozen
- 1 cup mangoes frozen
- 1 banana frozen
- 2 medjool dates pitted
- 3 tablespoon vegan protein powder Garden of Life
- 1 teaspoon spirilina optional
Overnight oats
- 3 cups quick cooking oats
- 2 cups coconut milk
- 4 tablespoon maple syrup 1 tablespoon for each jar
Instructions
- Into a high-speed blender, add all the smoothie ingredients. Blend until smooth.
- Then, in a large mixing bowl, combine all the ingredients for the overnight oats. Stir until everything is well mixed.
- Leftover oatmeal option: If you have leftover oatmeal, this is a great way to repurpose it. Simply add the maple syrup and a splash of oat milk to your leftovers. This method works best with steel-cut oatmeal, which maintains its texture even if reheated.
- Next, assemble your overnight oats. Into 4 mason jars or cups add a layer of the overnight oats. Then top with some smoothie. Repeat until you are within 2 inches of the top.
- Place the overnight oats into the fridge overnight, or for a minimum of 2 hours.
- When you are ready to enjoy, simply top with fresh fruit or your favorite toppings.
Notes
Nutrition
Information Source
- Clemens, R., & van Klinken, B. J.-W. (2014). Oats, more than just a whole grain: an introduction. British Journal of Nutrition, 112(Supplement 2), S1-S3.
- Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10(11), 2591.
- Chandalia, M., Garg, A., Lutjohann, D., von Bergmann, K., Grundy, S. M., & Brinkley, L. J. (2000). Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus. New England Journal of Medicine, 342, 1392-1398.
- Paddon-Jones, D., Campbell, W. W., Jacques, P. F., Kritchevsky, S. B., Moore, L. L., Rodriguez, N., & van Loon, L. J. C. (2015). Protein and healthy aging. The American Journal of Clinical Nutrition, 101(6), 1339S-1345S
- Englyst, K. N., Vinoy, S., Englyst, H. N., & Lang, V. (2003). Glycaemic index of cereal products explained by their content of rapidly and slowly available glucose. The British Journal of Nutrition, 89(3), 329-340.
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