High-protein overnight oats with blueberries and cinnamon

One of the Lingo Fundamentals is to choose savory over sweet, but that doesn’t mean you can’t enjoy sweet foods from time to time, especially for breakfast. If you’re someone who craves a pastry or sugary coffee in the morning, you may be familiar with how these choices can spike your glucose followed by a crash, leading to that mid-morning energy slump and cravings for more sweets.  

Luckily, registered dietitians have created this delicious cinnamon blueberry overnight oats recipe that will satisfy your sweet tooth and is less likely to lead to a big spike. This recipe is made with whey protein powder for an extra boost of protein to start your day off right. Prioritizing protein (another one of the Lingo Fundamentals) will help steady your glucose and keep you satisfied all morning while helping to avoid the dreaded mid-morning crash. ¹  

The sweetness comes from the blueberries (you can use fresh or frozen), which also provides some fiber, vitamins, and antioxidants. The generous amount of cinnamon, a spice known to help with glucose management, ² complements the blueberries nicely. If you’re vegan, you can swap out the whey protein powder for your favorite plant-based protein powder. 

The best part about this recipe? You make it the night before so it’s ready for you first thing in the morning or to take with you on the go if you’re in a hurry. With just five ingredients, these overnight oats are as easy as putting everything together in a jar and stirring.  

Mix up your typical oatmeal and opt for these protein-forward overnight oats to stay steady and satisfied all morning long.  

Servings, prep, and cooking time

• Servings: 1 
• Prep time: 10 minutes 
• Cooking time: 0 minutes 
• Total time: 10 minutes 

Ingredients

• ½ cup oats 
• ¾ cup milk (if dairy milk is not your preferred choice, use a low-sugar plant-based milk) 
• 1 scoop 100% whey protein powder 
• 1 tsp ground cinnamon  
• ½ cup fresh or frozen blueberries 

Recipe preparation

1. Stir all the ingredients together.  
2. Pour into a container. Place in refrigerator overnight. 

Nutrients per serving

• 390 calories  
• 28 g protein  
• 7 g fat  
• 59 g carbohydrate  
• 8 g fiber  

Note: nutrients calculated using 1% fat milk. 

Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.  

A final note from Lingo

Overnight oats can be a great way to start your day and this nutritious recipe can help keep your glucose levels steady when you don’t have much time to prepare food in the morning. Adding a source of protein to a dish with carbs will help maintain steady glucose and have you feeling fuller for longer. 

With a continuous glucose monitor (CGM) like Lingo, you’ll gain personal insights into how the food you eat can impact your glucose levels, which can help you make healthier choices for you and your long-term well-being.   

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