ini Oat Semalaman Tropika is the healthier breakfast you need. With plenty of nutrients and over 31g protein, 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 Oat Semalaman Protein Mentega Kacang Coklat or Oat Semalaman dengan Serbuk Protein are delicious, they didn’t meat my criteria for what I wanted to do now.
I wanted something as fresh as my Smoothie Tropika Vegan 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.
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Oat Semalaman Tropika
Ramuan
- ½ cawan Oat Gulung Zaman Lama
- 1 sudu makan Chia Benih
- ½ cawan Susu Soya
- ¼ cawan Yogurt Kelapa
- 2 sudu makan Serbuk Protein Vanila
- ¼ cawan Mango - fresh or frozen and thawed, cubed
- ¼ cawan Nenas - fresh or thawed, cubed
- 1 sudu makan Kelapa Parut (Tanpa Gula)
- 2 sudu teh Sirap maple - pilihan
Tropical Smoothie topping
- ¼ cawan Mango - fresh or thawed, cubed
- ¼ cawan Nenas - fresh or thawed, cubed
- ¼ sudu teh Ekstrak vanila
- 3-4 sudu makan Air
arahan
- 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.
Alatan
Pemakanan
Bahan dan Pengganti
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.
- Oat Gulung Zaman Lama – 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.
- Chia Benih – Chia seeds are the binding in this recipe, don’t skip it.
- Susu Soya – 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).
- Yogurt Kelapa – For a tropical flavor, nothing beats coconut yogurt, but you can use other plant-based yogurt alternatives.
- Serbuk Protein Vanila – I used pea protein powder, but you can use any plant-based protein powder you like.
- Mango – 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.
- Nenas – Fresh, canned, or frozen, whatever works for you!
- Kelapa Cincang – To boost the tropical flavors.
- Sirap maple – 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!