Blood Sugar–Balancing Protein Overnight Oats

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Blood Sugar–Balancing Protein Overnight Oats

A High-Fiber, Diabetic-Friendly Breakfast

Description

These Protein Overnight Oats are designed to help prevent morning blood sugar spikes by combining slow-digesting carbohydrates, lean protein, and healthy fats. Rolled oats and chia seeds provide fiber to slow glucose absorption, while Greek yogurt and protein powder help stabilize insulin response and keep you full for hours. No cooking required—just mix, chill, and enjoy a balanced, grab-and-go breakfast.

 Ingredients

  • ½ cup rolled oats

  • 1 tablespoon chia seeds

  • ½ cup unsweetened milk (almond, soy, or dairy)

  • ¼ cup plain Greek yogurt (unsweetened)

  • 1 scoop unflavored or vanilla protein powder

  • ½ teaspoon vanilla extract

  • ¼ teaspoon cinnamon

  • Pinch of salt

 Instructions

  1. In a jar or container, add rolled oats, chia seeds, protein powder, cinnamon, and salt.

  2. Pour in the milk and vanilla extract. Stir well to prevent clumps.

  3. Fold in the Greek yogurt until fully combined.

  4. Cover and refrigerate for at least 4 hours or overnight.

  5. Stir before serving. Add a splash of milk if a thinner texture is desired.

 Notes & Tips

  • Best oats: Use rolled oats, not instant, for slower digestion and better blood sugar control.

  • Protein matters: Choose a low-carb or whey/plant protein without added sugar.

  • Sweetness: If needed, add a few berries or a small amount of monk fruit sweetener.

  • Texture fix: Too thick? Add milk. Too thin? Add more chia seeds.

  • Meal prep: Make up to 3 days ahead and store in airtight containers.

Servings

  • Serves: 1

  • Serving size: 1 jar/bowl

 Nutritional Information (Approx.)

  • Calories: 320–350 kcal

  • Protein: 25–30 g

  • Carbohydrates: 30–35 g

  • Fiber: 10–12 g

  • Fat: 9–11 g

  • Added Sugar: 0 g

(Values vary based on milk and protein powder used.)

 Health Benefits

  • Stabilizes Blood Sugar: Fiber + protein slow glucose release

  • Improves Insulin Sensitivity: Cinnamon and chia support metabolic health

  • High Satiety: Keeps you full, reducing mid-morning cravings

  • Heart Healthy: Soluble fiber supports cholesterol levels

  • Digestive Support: Chia seeds aid gut health and regularity

Recipe Q & A

Q: Is this safe for people with diabetes?
A: Yes—when made with unsweetened ingredients and proper portions, it’s blood sugar friendly.

Q: Can I eat this warm?
A: Yes. Warm gently on the stovetop or microwave, but stir well to maintain texture.

Q: Can I replace oats with something lower carb?
A: You can replace half the oats with ground flaxseed for fewer carbs.

Q: What toppings won’t spike blood sugar?
A: Chopped nuts, seeds, unsweetened coconut, or a small handful of berries.

Q: Can I skip the protein powder?
A: Yes, but add extra Greek yogurt or nut butter to keep protein levels balanced.

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