Aceasta Ovăz tropical peste noapte is the healthier breakfast you need. With plenty of nutrients and over 31g de proteine, 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 Fulgi de ovăz peste noapte cu proteine din unt de arahide și ciocolată or Fulgi de ovăz peste noapte cu pudră de proteine are delicious, they didn’t meat my criteria for what I wanted to do now.
I wanted something as fresh as my Vegan Tropical Smoothie 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.
Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!
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Ovăz tropical peste noapte
Ingrediente
- ½ ceaşcă Ovăz rulat de modă veche
- 1 lingură Chia Seminte
- ½ ceaşcă Lapte de soia
- ¼ ceaşcă Iaurt de cocos
- 2 linguri Pudră proteică de vanilie
- ¼ ceaşcă Mango - fresh or frozen and thawed, cubed
- ¼ ceaşcă Ananas - fresh or thawed, cubed
- 1 lingură Nucă de cocos rasă (neîndulcită)
- 2 lingurițe Sirop de arțar - facultativ
Tropical Smoothie topping
- ¼ ceaşcă Mango - fresh or thawed, cubed
- ¼ ceaşcă Ananas - fresh or thawed, cubed
- ¼ linguriță Extract de vanilie
- 3-4 linguri Apa
Instrucțiuni
- 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.
Echipament
Nutriţie
Ingrediente și înlocuiri
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.
- Ovăz rulat de modă veche – 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 Seminte – Chia seeds are the binding in this recipe, don’t skip it.
- Lapte de soia – 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).
- Iaurt de cocos – For a tropical flavor, nothing beats coconut yogurt, but you can use other plant-based yogurt alternatives.
- Pudră proteică de vanilie – 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.
- Ananas – Fresh, canned, or frozen, whatever works for you!
- Nucă de cocos mărunțită – To boost the tropical flavors.
- Sirop de arțar – 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!