What tastes like pumpkin spice, is easy to make and balanced in protein and carbohydrates? These apple pumpkin spice overnight protein oats! Most quick breakfast options are very high carb and low protein and fiber. Eating that combo in the morning can leave you tired an hour later with blood sugar spiking and then crashing. Try adding protein to oats, either with protein powder or Greek yogurt, to better balance carbs to protein.
You can make several servings of this recipe at one time. I recommend making 3 of them so you have breakfast ready for the next 3 days. Need more carbs per meal? Increase your oats to 1/2 or 2/3 cup per serving.
Makes 3 servings
Ingredients
1 cup old fashioned oats
3/4 cup Level-1 Pumpkin Spice protein powder (or vanilla protein powder, add 1/2 tsp pumpkin pie spice)
3 tbsp pumpkin puree
3/4 tsp cinnamon
1 1/2 cups water
1 small apple, chopped
3 tbsp chopped pecans
Make it
- In 3 small containers with lids, like mason jars, divide the oats, protein powder and water evenly (1/3 cup oats, 1/4 cup protein and 1/2 cup water per container). Stir to combine.
- Add 1/4 tsp cinnamon and 1 tbsp pumpkin puree to each jar. Stir to combine.
- Top each with chopped apple and pecans. Put the lids on and refrigerate overnight or at least 4 hours.
- When ready to eat, remove lid. Microwave 30 seconds to warm (or eat them cold if you like!).
Approximate nutrition information per serving (1 container): 308 calories, 9 g fat, 2 g saturated fat, 112 mg sodium, 34 g carbohydrate, 5.5 g fiber, 23 g protein.
Diabetes Meal Ideas 