Peanut Butter and Jelly Overnight Oats are protein and fiber-rich, easy to make, and one of my kids' favorite breakfasts.
Meal prep it ahead of time and add fresh fruit and yogurt for a breakfast that will fuel your morning.
I learned that the Honey Nut Cheerios my kids have been eating for breakfast for years spikes blood sugar as much as Cinnamon Toast Crunch. What I thought was a healthy breakfast was resulting in a sugar crash at school. I was on a mission to figure out a better breakfast option for them.
As with any kids, they do have particular tastes. If I was going to take away their beloved breakfast cereals, it needed to be something even tastier. But I didn't want to make a bunch of extra work for myself either.
That's how I came up with recipes like Fonio Porridge, Pineapple Chia Pudding and Peanut Butter and Jelly Overnight Oats. It's easy to prep the night before or make a big batch at the beginning of the week. And the kids both gave it two thumbs up!
Building Blocks of Breakfast
The key to a solid and satisfying breakfast is having a mix of protein, fat and fiber in addition to healthy carbohydrates.
Oats tend to get a bad wrap for being all about the carbs, but they also come with helpful protein and a hefty dose of fiber. I've used both Old Fashioned and Quick Oats in this recipe. I prefer the Quick Oats because they get a bit softer compared to the Old Fashioned which are a thicker oat. You can also use Coach's Oats if you like the texture of steel cut oats. They're made in a way that enables them to soak up the liquids in this recipe without needing to be cooked.
Unsweetened Almond Milk also comes with a nice little addition of fiber and fat. Feel free to substitute it with soy milk, coconut milk or any other unsweetened milk that you prefer.
Peanut Butter Powder is a personal favorite for adding the classic peanut butter flavor to foods and packing a nice punch of extra protein and healthy fats. I like the simple ingredients in PB Fit. They also make a sugar free version made with monkfruit.
Protein Powder helps to take the protein content of this recipe to the next level. My favorite protein powder that has simple ingredients and tastes great is the vanilla grass-fed beef protein powder from Be Well. I've also used Active Stacks for years which is also beef based. I find beef protein powders easier for me to digest versus whey powders. Be Well also offers a vegan protein powder.
Maple syrup adds the sweetness that makes overnight oats even tastier. And because we have plenty of fat, protein and fiber, the sugar in the maple syrup won't cause a massive spike and crash. Healthy food is only good for kids if they eat it! Make sure it's real maple syrup and not imitation pancake syrup.
Build Your Own
I like to turn my overnight oats into a parfait, letting everyone customize their own cup of oats. I'm a sucker for toppings and condiments. Plus adding more goodies adds more nutrients!
The kids love a little spread of no-sugar added jam or homemade chia seed jam, fresh fruit, plain Greek yogurt, sunflower seeds and chopped peanuts.
I also add chia seeds and hemp seeds to mine for an extra dose of fiber and the all-important omega 3 fatty acids.
You could also drizzle on almond butter or cashew butter if you like.
How to Make PB&J Overnight Oats
Step 1: Combine the oats, peanut butter powder, protein powder, cinnamon and salt in a large mason jar or meal prep container.
Step 2: Combine unsweetened non-dairy milk, maple syrup and vanilla in a measuring cup and add to the oats mixture.
Step 3: Mix it all up and put a lid on the jar and refrigerate overnight so that the oats can soak up the liquid. This absorption process softens the oats, making them tender and easy to eat without cooking.
Step 4: Add your favorite toppings and enjoy!
Peanut Butter and Jelly Overnight Oats
- Prep Time: 15
- Total Time: 15 minutes
- Yield: 2 servings
- Category: breakfast
- Method: refrigerator
- Cuisine: American
- Diet: Diabetic
Description
Peanut Butter and Jelly Overnight Oats are protein and fiber-rich, low in sugar, easy to make, and one of my kids' favorite breakfasts.
Ingredients
- 1 cup oats (old-fashioned or quick cooking)
- ¼ cup powdered peanut butter (I like PB Fit no added sugar)
- 2 Tbs vanilla protein powder (I like Be Well by Kelly Vanilla)
- ½ tsp cinnamon
- Pinch of salt
- 1 cup non-dairy milk
- 1 Tbs pure maple syrup
Optional Toppings:
- Sugar-free jam
- Fresh fruit
- Peanuts
- Chia Seeds
- Sunflower Seeds
- Plain Greek Yogurt
Instructions
- Combine the oats, peanut butter powder, protein powder, cinnamon and salt in a large mason jar or meal prep container.
- Combine unsweetened non-dairy milk, maple syrup and vanilla in a measuring cup. Then add the wet ingredients to the oats mixture.
- Mix it all up and put a lid on the jar and refrigerate overnight.
- When you're ready to enjoy, add your favorite toppings.
Notes
- I often double or triple this recipe if I'm making it for our family to have for a few breakfasts during the week.
Nutrition
- Serving Size: 1 serving
- Calories: 324
- Sugar: 7.4 g
- Sodium: 1353.2 mg
- Fat: 2.8 g
- Carbohydrates: 48.8 g
- Fiber: 7.6 g
- Protein: 19.7 g
- Cholesterol: 1.7 mg
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