Peanut Butter and Jelly Overnight Oats are protein-packed, blood sugar friendly, and one of my kids' favorite make-ahead breakfasts. No spike, no crash, no added sugar.
Why This PB&J Overnight Oats Recipe Works
I learned that the Honey Nut Cheerios my kids had been eating for years spikes blood sugar as much as Cinnamon Toast Crunch. What I thought was a healthy breakfast was actually setting them up for a mid-morning crash at school.
I was determined to find something better, but it had to pass the kid test and not complicate our mornings.
The trick is what I call "coating your carbs." Plain oats on their own are mostly carbohydrates, which hit your bloodstream fast. But when you pair them with protein, fat, and fiber, you slow digestion and get a gradual rise instead of a spike.
This recipe is built around that principle. Peanut butter powder and protein powder add nearly 20 grams of protein. Toppings like chia seeds and chopped peanuts add healthy fats and fiber.
When I tested this with my continuous glucose monitor (topped with Greek yogurt, chia seeds, chopped peanuts, and fresh raspberries) my blood sugar stayed completely stable.
You can see my own blood glucose data here from within the Levels app. My blood sugar steadily rose by 7 points only to 91 mg/dL.
And the kids actually eat it, which is the real win here.
Browse more ➡️ Blood Sugar-Friendly Recipes
Ingredients for Protein PB&J Overnight Oats
Each ingredient in this recipe plays a role in making it filling and blood sugar friendly.
Oats get a bad rap for being carb-heavy but they deliver protein and a solid dose of fiber and are a helpful part of a balanced diet. I've tested this with both old-fashioned and quick oats. Quick oats get softer, which my kids prefer. I also like to use Coach's Oats if you like the texture of steel-cut; they're processed in a way that lets them absorb liquid without cooking.
Peanut butter powder adds classic PB&J flavor with a nice punch of protein and healthy fats. I use PB Fit. They also make a sugar-free version sweetened with monk fruit.
Protein powder takes this recipe to nearly 20 grams of protein per serving. I prefer beef-based protein powders like Be Well by Kelly or Active Stacks because they're easier for me to digest than whey. Any vanilla or unflavored protein powder that you like works.
Non-dairy milk keeps this recipe light. Unsweetened almond milk adds a bit of fat and fiber. Feel free to use any milk or milk substitute you like.
Maple syrup adds just enough sweetness to make this craveable. Because of all the protein, fat, and fiber in this recipe, the small amount of sugar won't cause a spike. Make sure it's real maple syrup, not pancake syrup. You can also sub in my favorite zero-sugar syrup to make it even lower in carbs.
How to Make PB&J Overnight Oats
Step 1: Combine the oats, peanut butter powder, protein powder, cinnamon, and salt in a mason jar or meal prep container.
Step 2: Whisk the non-dairy milk, maple syrup, and vanilla together, then pour over the oat mixture.
Step 3: Stir everything together, seal with a lid, and refrigerate overnight. The oats will absorb the liquid and soften without any cooking.
Step 4: Add your favorite toppings and enjoy cold, or warm it up if you prefer.
Topping Ideas for Stable Blood Sugar
Toppings aren't just about flavor. They're another opportunity to add protein, fat, and fiber.
More topping ideas:
- No-sugar-added jam or homemade chia seed jam
- Fresh fruit (berries, sliced banana, diced apple)
- Hemp seeds or flaxseed
- Sunflower seeds
- Almond butter or cashew butter
- A drizzle of almond butter
More Balanced Breakfast Recipes
Peanut Butter and Jelly Overnight Oats Recipe
- 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
Did you make this recipe? Let me know!