Overnight oats are one of the classic breakfasts that are easy and convenient to prepare. It is very comfortable to mix everything in the evening and in the morning get a balanced breakfast in 1 minute. In the modern world, there are a huge number of flavor combinations from classic ones like banana and nuts to exotic ones with tropical fruits and plant milk.
Bircher Muesli is the original muesli recipe created by Swiss physician Max Bircher-Benner in the early 1900s.He believed that fresh fruits, vegetables and nuts were the basis of a healthy lifestyle. According to legend, Bircher got the idea for the muesli recipe during a hike in the Alps, where he tried a similar dish of apples and cereals offered by locals. Inspired by this experience, he developed a recipe that included oats, nuts, lemon juice, condensed milk and fresh apples.
Over time, Bircher muesli has evolved into overnight oats and the fillings for this mixture are very different. In this post I will share recipe for high protein overnight oats in Mediterranean style with exotic fruits and healthy additives.
Ingredients and Substitutions:
Oatmeal – I use instant oats Quaker for this recipe (yes!), it gives a creamier and smoother consistency. Of course, a healthier and more nutritious option would be to use whole grain oats, but they will be firmer, but no less delicious.
So if you like rolled oats, use them.
Coconut milk – Any plant-based milk will work in this recipe, coconut, almond or oat. Due to their different flavors, each of them will add its special note.
Plant milk makes the recipe lactose-free. But if you don’t have an intolerance, you can use any milk.
Yogurt – I most often use lactose-free. Plant-based yogurt, such as cashew, is also good. Choose unflavored yogurt without sugar.
Full-fat coconut milk – this type of coconut milk is very thick, flavorful and creamy. I don’t recommend replacing it with anything
Сhia seeds – healthy supplement for the intestines,help maintain weight and regulate blood sugar. The seeds contain antioxidants that help fight cell damage caused by free radicals, slowing the aging process and reducing the risk of chronic diseases.If you don’t like chia seeds, you can replace them with flax seeds.
Honey – I use universal forest honey. It is light and has a mild taste and aroma. If you are intolerant to honey, you can always replace it with maple syrup or agave syrup.
Pineapple and mango- If you have fresh fruit, use it, if not, canned fruit will work too. Remember, if you use fresh pineapple, it breaks down the protein and gives a bitter taste over more than 12 houres. Overnight oats with fresh pineapple should not be stored for more than one night.
Banana – use ripe banana. Its more sweet and fluffy. If you have extra ripe bananas you can also cook Easy Vegan Banana Ice Cream With Blueberry
Pumpkin Seeds Flour – high protein low carb flour , can be replaced with almond flour. How to cook Homemade Pumpkin Seeds Flour
How to make Tropical Coconut Overnight Oats:
1.Prepare all the ingredients. Peel the mango and pineapple. Cut the fruit into small cubes. Mash the banana with a fork.
2.In a large mixing bowl, combine all dry ingredients and add liquid ingredients.
3.Mix well until smooth and leave overnight in the refrigerator. You can pre-split into portioned bowls or jars, decorate with pieces of tropical fruit and nuts. I found a couple of strawberries and hazelnuts, so I used them.
Related Posts
Easy Vegan Banana Ice Cream With Blueberry
Tropical Coconut High Protein Overnight Oats Recipe
Equipment
- cutting board
Ingredients
- 1/3 cup lacto free Greek yogurt or plant-based yogurt
- 1/2 cup instant oats
- 2/3 cup full-fat coconut milk (canned)
- 1 tsp chia seeds
- 2 tsp honey
- 1/3 cup chopped fresh pineapple
- 1/3 cup chopped ripe mango
- 1/2 cup chopped ripe banana
- 2 tbsp unsweetened flaked coconut(optionally)
- 1 tsp Pumpkin Seed Flour
Instructions
- Prepare all the ingredients. Peel the mango and pineapple. Cut the fruit into small cubes. Mash the banana with a fork.
- In a large mixing bowl, combine all dry ingredients and add liquid ingredients.
- Mix well until smooth and leave overnight in the refrigerator. You can pre-split into portioned bowls or jars, decorate with pieces of tropical fruit and nuts. I found a couple of strawberries and hazelnuts, so I used them.
Nutrition
How to reheat overnight oats?
If you don’t want to eat your overnight oats cold, reheat it in the microwave for 1-2 minutes.
What can I replace chia with?
You can replace chia with ground flax seeds.
What can I use instead of honey?
Raw sugar, brown sugar, Maple syrup, Molasses, Agave syrup, Corn syrup, Barley malt syrup, Date past, Coconut sugar, Stevia.
What is a healthy substitute for honey?
The most healthy and close in taste will be agave syrup and maple syrup.
What is Bircher Muesli?
Bircher muesli traditionally includes a mixture of rolled oats, grated fresh apple, nuts and lemon juice. Yogurt or milk is often added and the dish is left for a short time (about 30 minutes to an hour).
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