Have you heard of PrOATS yet?
Nope, PrOATS are not a new food, but they are one gaining quite a bit of popularity in the health and fitness arenas, and PrOATS are one of my absolute new favorite dishes to make!
PrOATS are basically protein-packed oats, and there are numerous ways to make a PrOAT dish your own. The idea is to take whatever variety of oats you enjoy and pair the oats with protein powder and yogurt (such as coconut yogurt) for a more filling breakfast option that you could even eat for lunch, a light dinner, or as a snack or dessert if you wanted to.
You can also add in whatever other options you enjoy such as shredded coconut, milled flax, chia, you name it!
Pairing a lean source of plant-based protein with a slow-digesting, low-glycemic complex carb such as oatmeal is a great way to stay fuller longer and also improve lean muscle mass as well as energy. And although I don’t tolerate many wheat-based grains, oats work really well for me when I include them with some protein.
I also love my green smoothies, these Lemon Cream Pie PrOATS have to be my new favorite breakfast (or even dessert!) recipe this year. I’ve been enjoying them for the spring season, but they would also be just delightful in summer too. So, if you love the flavor of lemon as much as I do and prefer lighter oatmeal dishes that are also filling (as opposed to super heavy meals first thing in the day), this recipe is for you too! 🙂
I’ve used raw coconut flour to thicken my oats; it’s one of my personal “superfoods” for lowering my blood sugar levels, aiding in digestion, and it’s a great source of protein while being low in fat and carbs per serving. It’s also great for those of us with a history of candida, depression, and thyroid issues too due to its unique nutritional profile and properties.
I also prefer using coconut flour and shreds versus the oil for more of a “whole foods” approach, since coconut oil has been stripped of all the coconut’s fiber vitamins, and minerals which coconut fiber actually contains Coconut flour is not stripped of beneficial fiber like refined, regular flour is, and it’s a lot lower in fat than coconut oil and much richer in fiber than all grains per serving. Of course, you could leave out the coconut flour or just use flax or chia seeds to thicken your mixture instead, but coconut flour really makes this dish taste much better in my humble option. It also gives these oats a naturally cakey flavor that I just love.
Lemon Cream Pie PrOATS is like eating a lemon cream pie cupcake!:)
Here’s how to make the most of your PrOATS:
Yogurt choices: (which makes it really creamy and more filling), be sure you choose one without added sweeteners or sugars and from a reputable brand. I prefer non-dairy yogurt and those that are unsweetened such as So Delicious Dairy-Free Unsweetened organic coconut yogurt alternative. I also like to use pure stevia to sweeten my recipes, but if you don’t like stevia, choose another natural option that works for you.
Oat options: If you want to make this with steel cut oats, just be sure your oats are cooked first before adding them to the dish with your favorite protein powder and/or yogurt to set overnight. (Steel cut oats don’t soak well and make creamy overnight oats like quick-cook or rolled oats do). Or, grind your steel cut oats in a coffee grinder before soaking them overnight. They’ll resemble oat bran a little more, but the recipe will still work and they’ll still come out super creamy!
For my recipe, I used Bob’s Red Mill oats, but you can choose whatever brand of oats you enjoy.
Storage: Place these in the fridge for at least 8 hours, and be sure to eat them within 2 days as I find after that point, they turn a little mushy and just aren’t as good. Make up a few jars of the dry ingredients, then just add your yogurt and liquids the night before you want to enjoy them!
- 1/2 cup gluten-free quick oats
- 1/2 cup plain, unsweetened yogurt of choice (I used coconut yogurt)
- 1 teaspoon lemon juice
- 1/16th tsp. (a tiny dash) of NuNaturals Pure Stevia Extract, or you can use 2 packets or 1 full drop of liquid stevia
- 2 tablespoons raw coconut flour
- 1 tbsp. whole or ground chia seeds (or ground flax)
- 1/2 cup unsweetened non-dairy milk of choice, such as unsweetened vanilla almond milk
- dash of vanilla and cinnamon
- (optional): 2 tbsp. your favorite vanilla protein powder (such as plant-based options suggested above)
- Add all the ingredients in a bowl (or mason jar) and stir well until completely combined. If you add both protein powder to your mix, you may want to add a little more liquid to make sure it's not too thick. Your mixture should be a consistency of thin pudding and it will thicken up overnight as it sits in the fridge.
- Put the mixture in the fridge to sit at least 8 hours or overnight.
- Enjoy the next day!
- You can also add cinnamon, chia, flax, fruit, or use rolled oats instead of quick oats. Make it your own and see my notes above for more tips!
Have you ever tried PrOATS? 🙂