Ce Gruau tropical de nuit is the healthier breakfast you need. With plenty of nutrients and over 31g de protéine, it’s a tasty way of meal-prepping a week of plant-based breakfasts.
I’m (still) a huge fan of overnight oats, and if you watch my high-protein meal prep videos on YouTube, you’ll see that I almost always prep some for my week, but while my classic Porridge protéiné au chocolat et au beurre de cacahuète (préparé la veille) or Gruau de nuit avec poudre de protéines are delicious, they didn’t meat my criteria for what I wanted to do now.
I wanted something as fresh as my Smoothie tropical végétalien but with enough protein to keep me full until lunch every day of the week. So, the only thing I could do was to combine my beloved overnight oats with the freshness of the tropical smoothie.
La recette complète se trouve juste en dessous, mais ne manquez pas tous mes conseils plus bas, y compris les substitutions d'ingrédients, mes astuces de cuisine et les photos étape par étape !
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Gruau tropical de nuit
Ingrédients
- ½ tasse Flocons d'avoine à l'ancienne
- 1 cuillerée à soupe Graines de Chia
- ½ tasse Lait de soja
- ¼ tasse Yaourt à la noix de coco
- 2 Cuillères à soupe Poudre de protéine de vanille
- ¼ tasse Mangue - fresh or frozen and thawed, cubed
- ¼ tasse Ananas - fresh or thawed, cubed
- 1 cuillerée à soupe Noix de coco râpée (non sucrée)
- 2 Cuillères à café de sirop d'érable - facultatif
Tropical Smoothie topping
- ¼ tasse Mangue - fresh or thawed, cubed
- ¼ tasse Ananas - fresh or thawed, cubed
- ¼ cuillère à café Extrait de vanille
- 3-4 Cuillères à soupe Eau
Instructions de Pose et d'Entretien
- In a glass mason jar or bowl, stir all the overnight oat ingredients and refrigerate.
- Meanwhile, make the tropical smoothie topping by blending all the smoothie ingredients together until smooth. If too thick to blend, add a bit more water, not too much too keep the texture creamy and not too liquid.
- Remove the jar from the fridge, pour the smoothie on top, and add the shredded coconut if you like. Leave it for at least 6 hours in the fridge before serving.
- Store the oats in the fridge for up to 4 days.
Équipement
Alimentation
Ingrédients et substitutions
I make this recipe in two steps. First the overnight oats themselves, then the tropical smoothie topping. Here’s how you can pick the ingredients.
- Flocons d'avoine à l'ancienne – I like to use old-fashioned rolled oats, they’re just the best for this. You can use a gluten-free option if you need, but you do need oats.
- Graines de Chia – Chia seeds are the binding in this recipe, don’t skip it.
- Lait de soja – You can use any plant-based milk here, from coconut milk to cashew milk, but soy milk brings the most protein (even more than cow milk).
- Yaourt à la noix de coco – For a tropical flavor, nothing beats coconut yogurt, but you can use other plant-based yogurt alternatives.
- Poudre de protéine de vanille – I used pea protein powder, but you can use any plant-based protein powder you like.
- Mangue – Fresh mango slices work the best, but you can also use thawed mango, it’s often much cheaper (and easier to cut). Alternatively, you can use papaya or golden kiwi.
- Ananas – Fresh, canned, or frozen, whatever works for you!
- Noix de coco râpée – To boost the tropical flavors.
- de sirop d'érable – To adjust the sweetness. You can also use coconut nectar or agave syrup.
How to Make Tropical Overnight Oats
Making these tropical overnight oats is super easy and all the instructions are in the recipe card below, but I’ve included pictures of the key steps just here.
Combine the dry oat ingredients in your jars and add the coconut yogurt.
Add the chopped tropical fruits and the coconut milk on top.
Stir the tropical overnight oats.
Make the tropical smoothie by combining all the ingredients in a blender.
Blend the tropical smoothie until it’s smooth enough.
Pour the tropical smoothie on top of the oats mixture and refrigerate for at least 6 hours.
Great idea to leave chunks of fruits, it turns it into a much more interesting breakfast. Normal overnight oats are a bit boring!