Courtney Zimpfer, RDN, clinical dietitian, Parkview Weight Management, shares her go-to breakfast, perfect for meal prep!
One in three adults eat fast food daily. Often, this is due to a lack of time and planning. This recipe is a great make-ahead option. It’s quick and easy, and a delicious breakfast to keep you on track for your health goals.
Watch the recipe demonstration here: Nourishing Knowledge: Overnight oats
Recipe
High Protein Berry Vanilla Overnight Oats
½ cup rolled oats
1 scoop vanilla protein powder
½ cup mixed berries
2/3 cup milk of choice
½ cup cottage cheese
Dash vanilla extract
- To a mason jar or glass container, add the rolled oats.
- Next, add the protein powder and berries.
- To a blender or food processor, add the milk, cottage cheese and vanilla extract. Blend until smooth, about 10 seconds.
- Pour the milk/cottage cheese mixture into the jar with the rest of your ingredients. Put the lid on nice and tight, shake a few times, and set in the fridge overnight (up to 8 hours).
This is a high-protein, nutrient-dense breakfast option that offers about 400 calories, 47g of protein and 6g of fiber.
Healthful ingredients
When we break this recipe down, it’s easy to see the benefits of this delicious option:
Oats are very high in vitamins and minerals such as zinc, copper, magnesium and iron. They also have wonderful antioxidants that help fight inflammation in the body, and they contain a decent amount of fiber, specifically soluble fiber which help reduce your response to blood glucose and insulin in the body. Oats can also positively impact good growth of the healthy gut bacteria.
Protein powder is a great source for protein, especially if you're someone who lacks meat in your diet. Adding protein with a carbohydrate can help slow your digestion and make you feel fuller for longer aiding in appetite management and regulation of cravings. Protein is essential for every building block in your body.
Berries are also a great source of fiber and help regulate blood sugar and aid in positive digestive health.
Milk and cottage cheese are additional sources of protein and calcium.
If you have any other questions or you're curious about other simple meal ideas, let your doctor know that you’re interested in seeing a dietician to help with your nutrition goals.
For more menu inspiration, visit our Nutrition & Recipes section on the Parkview Dashboard.
