Fruit-Filled Protein-Packed Overnight Quinoa and Oats
Try this Fruit-Filled Protein-Packed Overnight Quinoa and Oats recipe
Try this Fruit-Filled Protein-Packed Overnight Quinoa and Oats recipe
- 1 tsp cinnamon
- 3/4 cup unsweetened almond milk
- 1/4 cup blueberries
- 1 tablespoon ground flaxseed
- 1/4 cup cooked quinoa
- 1/4 cup large flaked rolled oats (gluten free if needed)
- 2 tablespoons vanilla protein powder (i used whey for vegan use soy/rice/hemp)
- 1 packet krisda stevia (or 1 tsp pure honey maple syrup, or agave)
- 1/4 banana, mashed
- 1/4 cup raspberries
- 1/4 cup diced peaches
- Carbohydrate 29.6660899974366 g
- Cholesterol 0 mg
- Fat 5.9499649962578 g
- Fiber 9.26434988637838 g
- Protein 5.47223999837655 g
- Saturated Fat 0.416912499674865 g
- Serving Size 1 1 Serving (174g)
- Sodium 8.00749999733715 mg
- Sugar 20.4017401110582 g
- Trans Fat 1.45412599980117 g
- Calories 181 calories
Step-by-step
- In a medium bowl combine oats, quinoa, protein powder, ground flax, cinnamon, and stevia. Stir to combine.
- Add in mashed banana, berries, and peaches.
- Pour in almond milk, and mix ingredients together.
- Place in the fridge and leave overnight.
- In the morning, remove from the fridge, heat on the stove top or in the microwave, or enjoy cold!
- If you find the mixture is too thick in the morning just add in some extra almond milk!
- Get creative with toppings... add nut butter, nuts, seeds, more fruit, coconut, etc!
Dense rolled oats and cooked quinoa absorb cold almond milk over eight hours, yielding a porridge that balances toothsome grains with a creamy, custard-like suspension. Achieving this consistency requires thorough dry-whisking before any liquid is introduced. Powders like vanilla whey and ground flaxseed tend to clump when they hit moisture directly. Whisking them with cinnamon and stevia first distributes the fine particles evenly through the larger flakes and grains, preventing pockets of dry protein powder in the final bowl.
Texture degradation in cold-soaked grains usually stems from incorrect starch ratios and uneven hydration. Large flaked rolled oats provide structural integrity, while previously cooked quinoa contributes distinct, tiny pop-in-the-mouth kernels that resist complete breakdown. Fresh berries and mashed banana release pectin and natural juices into the mixture overnight, softening the fruit slightly while thickening the surrounding almond milk via cold maceration. Stirring the mashed banana directly into the dry mix coats the starches uniformly, ensuring the fruit binds the ingredients rather than separating into a watery layer at the top of the container.
Protein powders alter the liquid absorption rate significantly depending on their source. Whey isolate pulls moisture quickly, while plant-based alternatives like hemp or soy require slightly longer hydration windows or a higher volume of liquid. If the mixture absorbs all the almond milk and feels too stiff after twelve hours in the refrigerator, loosen the density by stirring in an additional tablespoon of cold milk until the desired drape is reached.
Reheating this dish requires temperature control to prevent the dairy or plant proteins from clumping or scorching. Microwave the mixture in thirty-second intervals, stirring vigorously between each burst to redistribute the heat evenly through the dense grain mass. Alternatively, warm the contents in a small saucepan over medium-low heat, stirring constantly for three to four minutes until steaming. High heat will denature the protein powder and break down the delicate structure of the raspberries and peaches, so maintain a gentle warmth rather than a rolling boil.
