I’ve been searching for an overnight oats recipe that won’t bump my blood sugar higher. I couldn’t find one so I came up with my own. This is it.
01:18 my blood glucose on this recipe
01:28 what are my ingredients?
01:54 make in chocolaty
01:56 make it sweet
01:58 secret ingredient 1
02:09 secret ingredient 2
02:24 how do I make this overnight oats recipe?
02:50 what’s the nutrition information?
Be sure to check out my website –
Sign up for my newsletter –
My Book – Diabetes Meal Planning & Nutrition –
Speaking Out About Diabetes –
I bet at one time or another you have experienced looking for a recipe but not really finding a certain recipe that is diabetes friendly. Well, that happened to me when I was searching for a diabetes friendly overnight oats recipe. I even checked diabetes specific websites like the American Diabetes Association, but I still didn’t find a recipe that fit my preferences.
Just a note here to some of you who reached out for plant based and or foods that you can prepare ahead of time…this overnight oats recipe fits both of those “asks.” Oh, and for those of you who are chocolate fans, like me, I developed this recipe so it would have a chocolatey taste AND most important for all of us who manage our diabetes. I’ve checked this recipe out against my Dexcom continuous glucose monitor and this recipe keeps my blood sugar steady. Yes, I’m eating oats but not spiking my blood sugar. Ok, let’s get to the recipe.
The ingredients (which are easy to keep as staples in your kitchen) are:
1 cup steel cut oats (as an extra tip here, check the nutrition facts panel for the amount of carbs and fiber per serving, as they vary. I found a 4-5 gram difference when I put some labels side by side at the grocery store).
2 teaspoon cocoa powder
2 teaspoons stevia naturals
1 packet vanilla protein powder (I chose a protein powder that had 25 grams of protein with only 2 grams of carb per packet)
1 ½ cup vanilla plant- based milk, I used Ripple non -dairy milk because it contains 8 grams of protein and less than 1 gram of carb per 1 cup serving
Place all of the dry ingredients into a bowl that is large enough to hold 4 servings. And stir. Next, pour the plant -based milk over the dry ingredients and stir again. Cover the bowl and place in your refrigerator overnight. The overnight oats will be ready to place in your cereal bowl the next morning.
This recipe makes 4 servings, and each serving is:
29 grams of carbohydrate; 4 grams of fiber; 14 grams of protein; 4 grams fat and 211 calories.
I love this recipe because it has a chocolate flavor and has a cold and chewy mouthfeel that is different than my cooked oatmeal. Let me know your favorite breakfasts in the comments below. Until next time, cheers to your health.
How long are the servings good for in the fridge after it’s prepared?
im gonna try this soon
This was the most delicious decadent breakfast oatmeal. Especially adding the chocolate. I had fresh strawberries on top.yum yum
Amazing! Not only is the recipe delish but my BG went up to 136 and came right down, that's a win for me!!! Usually I hit 180 with oatmeal so I never eat it anymore! Great job Toby, thanks for sharing!