Overnight oats in soy milk with soy protein stirred in, blueberries and chia. Vegan, and thirty grams of protein without cooking.
- Ready in5 minutes
- Serves1
Ingredients
- 50 g rolled oats (use certified gluten-free if needed)
- 250 ml soy milk
- 25 g soy protein powder (plant based)
- 80 g blueberries
- 8 g chia seeds
Method
- Whisk the protein powder into the soy milk in a jar until there are no lumps.
- Stir in the oats and chia seeds.
- Cover and refrigerate overnight.
- In the morning, stir, loosen with a little more soy milk if needed, and top with the blueberries.
What this plate gives you
The soy protein powder is what lifts a jar of overnight oats from about 12 g of protein to 31 g, more than half the 56 g a day the RDA gives a 70 kg adult, and keeps the jar vegan. The oats, chia and blueberries give 13 g of fibre, nearly half a 2,000-calorie day’s 28 g. At 506 calories it is a quarter of that day. Whisk the powder into the milk before it meets the oats, or it clumps.
Swaps
- Whey for the soy protein: about the same numbers, not vegan.
- Raspberries for the blueberries: about 5 g more fibre.
- Almond milk: about 7 g less protein.
Keeping it
Covered in the fridge, three days. It thickens as it sits; loosen it with milk.
