Proats 101: 25 Protein Overnight Oatmeal Recipes for Weight Loss


25 Protein Overnight Oatmeal Recipes | Also known as PROATS, protein overnight oats are a delicious way to kickstart your day. Oatmeal offers many health benefits - it's high in fiber, a great option for those on a low cholesterol diet, and it can help you lose weight to boot! Adding protein powder to your oatmeal helps build lean muscle and keeps you feeling full and satiated for longer. From vanilla to chocolate to peanut butter to pumpkin pie, these recipes are healthy and low calorie!

If you’re looking for a nutritious, filling and tasty breakfast, allow us to introduce you to proats. Protein overnight oatmeal recipes are one of the healthiest ways to start your mornings, brimming with benefits for heart health to satiety to weight loss. With a super nutritious base and customizable toppings, proats are one of the most delicious breakfasts you can eat and they’ll keep you full and satisfied all morning long. See why proats are the latest breakfast fad and how to make them yourself at home!

What Are ‘Proats’?

Proats (protein + oats) are an easy-to-make, healthy breakfast that will keep you full all morning. They’re made by combining overnight oats and protein powder (or another type of protein) and are completely customizable to your tastes and favourite flavours. Protein overnight oats are one of the best breakfasts to make ahead of time, so you can prep them for the week ahead. They can be stored in the fridge for up to five days and either heated up or eaten chilled. Mixing protein and oats together is not only a filling way to start your morning, it also comes with other benefits like supporting muscle growth, regulating digestion and helping you maintain a healthy weight. Plus, you can top them with everything from fruits to nut butter to cinnamon and hemp seeds, upping their health game even more!

What Are the Benefits of Eating Proats?

1. They Keep You Full
Adding protein to your overnight oats helps to keep you feeling full and satisfied for longer. Dietary protein stimulates the release of a number of satiety hormones, meaning you’re less likely to go reaching for a snack before lunch. It helps curb hunger and food cravings so you end up eating less, and can also kickstart your metabolism.

2. They Help with Weight Management
While the protein in proats helps with weight management by curbing hunger and cravings, oats are also packed with beta glucans – a fibre that slows digestion, helping you feel fuller for longer. The longer you feel full, the less you need to eat, helping you maintain an ideal weight. Proats are also incredibly low in sugar, so are ideal when you’re watching your waistline.

3. They’re Heart Healthy
Oats are brimming with antioxidants that are beneficial for heart disease and also contain dietary fibres that help lower the bad (LDL) cholesterol without affecting the good (HDL) cholesterol. Oatmeal also contains magnesium and potassium, both of which are beneficial for your heart. Maintaining a healthy weight is also essential for a healthy heart, so the fact that proats contribute to weight management aids in heart health.

4. Good for Your Muscles
Since protein is the building block of your muscles, eating a sufficient amount of protein helps maintain your muscle mass and prevents muscle wasting. Protein also helps build and strengthen muscles as well as aids in muscle recovery. Proats are ideal to eat before or after a workout to keep your body in tip top shape.

3 Tips for Making Protein Overnight Oatmeal Recipes

1. Choose Your Protein
Protein powder is often the protein of choice for proats, however, there are other protein sources you can use instead if you don’t have protein powder on hand or simply don’t want to use it. Greek yogurt, cottage cheese and nut butter are all awesome sources of protein you can add to your overnight oats that add flavour and other healthy benefits.

2. A Word on Soaking
Although they’re called overnight oats, they don’t actually have to soak overnight. If you forget to prep them the night before, you can still make the oats in the morning and let them soak for two to three hours. Just keep in mind, the longer you soak the oats, the softer they’ll be. When they only soak for a few hours, they’ll be a bit chewier, but still super tasty!

3. Wait to Add Toppings
Topping your overnight oats with fresh fruit, nuts, seeds and more is an excellent way to boost the health benefits of your proats. But while it may seem like a good, time-saving idea to add your toppings before refrigeration, this will make your proats soggy and the toppings mushy. To curb disappointment, add your toppings once the proats come out of the fridge. This ensures you get the best taste and texture for all elements of the proats.

25 Protein Overnight Oatmeal Recipes for Weight Loss

1. Peanut Butter Banana Protein Overnight Oats | Lemons and Zest
2. Vanilla Protein Overnight Oats | Eating Bird Food
3. Protein Overnight Oats – 3 Ways | Bake and Bacon
4. Chocolate Protein Overnight Oats | Feasting Not Fasting
5. Peanut Butter Vanilla Protein Overnight Oats | Build Your Bite
6. Sugar Cookie Overnight Protein Oatmeal | Well Plated
7. Brownie Batter Overnight Protein Oats | Running On Real Food
8. Pea Protein Overnight Oats | Pulses
9. 5-Ingredient Peanut Butter Overnight Oats | Minimalist Baker
10. Strawberries and Cream Protein Overnight Oats | The Healthy Toast
11. High Protein Berry Overnight Oats | The Healthy Foodie
12. Banana Chia Protein Overnight Oats | Side Chef
13. Pumpkin Pie Protein Overnight Oats | Hello Frozen Bananas
14. Vegan Protein Overnight Oats | Nourished by Caroline
15. Peanut Butter Cup Protein Overnight Oats | The Protein Chef
16. Berry Chocolate Protein Overnight Oats | Becky’s Best Bites
17. Vanilla Cream Protein Overnight Oats | Jar of Lemons
18. Cinnamon Protein Overnight Oats | All Nutritious
19. Almond Joy Protein Overnight Oatmeal | Kim’s Cravings
20. Cookie Dough Protein Overnight Oats | Fit As A Mama Bear
21. Orange Vanilla Protein Overnight Oats | Cotter Crunch
22. Fresh Blackberry Protein Overnight Oats | Earth to Veg
23. Mocha Protein Overnight Oats | Hello Spoonful
24. Blueberry Protein Overnight Oats | Nairn’s
25. S’mores Protein Overnight Oats | Health Beet

Proats are a great way to start your morning, keeping you full and boosting your overall health. Try out these tips and recipes to kickstart your health and weight loss goals!


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