Easy, Allergen-Friendly Overnight Oats
I’ve mentioned before that it was a bit of a struggle to figure out what to feed my teenage son when he started on his elimination diet at the end of January.
We’ve tried various recipes and options, and one of the things that worked for breakfast was overnight oats. After doing a lot of research, I came up with a simple recipe that I approved of in terms of a healthy, balanced breakfast that he really likes: easy, overnight oats.
These oats combine certified gluten-free rolled oats*, plant-based chocolate protein powder, unsweetened vanilla almond milk, and almond butter.
I like this combination because it’s a good balance of protein, slow-release carbs, and fats (about 410 calories, 35g protein, 37g carbs, and 14g fat) meaning it will keep him fueled throughout the morning until he can eat lunch.
Unlike instant oatmeal, which has a high glycemic index that we don’t want (meaning our bodies digest it quickly and cause blood sugar to rise rapidly), rolled and steel-cut oats have a low-to-mid range glycemic index because it takes much longer for the body to digest them. By adding the protein powder and fat in the form of almond butter to the oats, this further lowers the overall glycemic load of the meal, meaning it will help keep his blood sugar low and steady. He won’t get that blood sugar spike with its subsequent crash in the middle of the morning.
He likes them because they taste good. 😀
I call that a win/win.
I make two individual servings every Sunday evening to put into his breakfast rotation. This take about 5 minutes total. They keep well in an airtight container in the refrigerator until he wants them.
Grab the recipe below and let me know what other allergen-friendly options you have for your kiddo’s breakfast in the comments below!
*A note about oats: oats from any source may cause a reaction in Celiacs. Oats have a protein called avenin that is similar to gluten. Some people with celiac disease have an immune response to avenin as well as to gluten. Please consult with your doctor about oats, and only eat certified gluten-free oat products if you chose to eat oats.
Easy, Allergen-Friendly Overnight Oats
Equipment
- 1 small, microwave safe airtight container
- 1 Tbsp
- measuring cups
Ingredients
- 1/2 cup certified gluten-free rolled oats*
- 1 scoop chocolate protein powder
- 1 Tbsp almond butter
- 3/4 cup unsweetened vanilla almond milk
Instructions
- Measure and add oats to the airtight container.
- Add protein powder, almond butter, and almond milk.
- Slowly stir together until combined.
- Put the lid on the container and place in the refrigerator overnight or longer.
- Once ready to eat, just pop the container into the microwave and heat for 1 minute.
