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21 High Protein Salad Ideas

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Need some high protein salad ideas? As a registered dietitian, adding protein to a salad is one of my top suggestions to make a salad a more filling meal. Check out this list of 21 easy salad protein ideas you can add to any salad.

a salad with chicken, bacon, and hard boiled egg with text that reads, "21 high protein salad ideas"

Salad Protein Benefits

Prioritizing protein in your salads is smart. One of three macronutrients (along with fat and carbohydrates), protein has a variety of benefits, including:

21 High Protein Salad Ideas:

Try mixing and matching these salad protein ideas to create the most satisfying high protein salads!

1. Chicken

Chicken can be enjoyed on a salad in many ways: grilled, pulled, roasted, barbecued, baked, in the air fryer, or even a scoop of a chicken salad or dip (like my healthy buffalo chicken dip). For busy weeknights, you can even grab a rotisserie chicken, or try the following salad recipes for inspiration: Southwest Chicken Avocado Salad, Honey Mustard Chicken Salad.

Chicken Nutrition: A 3.5-ounce (100-gram) serving of cooked chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat.

2. Steak or Beef

Red meat can sometimes get a bad reputation, but it’s actually a nutrient-dense protein! It's an excellent source of niacin, vitamin B6, vitamin B12, phosphorus, zinc, and iron, with a 100-gram serving providing over 25% of the recommended daily intake for these nutrients. You can top a salad with a lean cut of steak (try my cast iron sirloin steak), or even with ground beef, like taco-seasoned beef for a taco salad.

Beef Nutrition: A 3.5-ounce (100-gram) serving of cooked top loin, lean beef provides 155 calories, 23 grams of protein, and 6.4 grams of fat.

3. Turkey

Turkey is another versatile protein with options like deli turkey or ground turkey. Try repurposing leftovers like turkey meatballs or even Thanksgiving turkey (or this more everyday weeknight-friendly air fryer turkey breast).

Turkey Nutrition: A 3.5-ounce (100-gram) serving of 93% lean ground turkey provides 220 calories, 27 grams of protein, and 11.6 grams of fat.

4. Chicken Sausage

While not a traditional choice, chicken sausage is a delicious addition to a salad. It's usually higher in protein and lower in fat and calories that traditional pork sausage. Plus there are so many chicken sausage varieties and flavors now! Amp up the flavor by air frying, roasting, or searing chicken sausage slices first. You can also try a sheet pan dish (like my reader-favorite autumn chicken sausage sheet pan dinner) and serving it over a bed of leafy greens.

Chicken Sausage Nutrition: Nutrition will vary depending on the brand and flavor used, but one link of Aidell’s Chicken & Apple Smoked Sausage provides 180 calories, 13 grams of protein, and 12 grams of fat.

5. Tofu

Tofu is a fantastic plant-based protein source. If you’re new to tofu, it’s great at absorbing whatever flavors you cook with it, and can also be transformed into a deliciously crispy dish by roasting, pan frying, or air frying.

Tofu Nutrition: A 100-gram serving of extra firm tofu provides 98 calories, 10 grams of protein, and 5.2 grams of fat.

a bowl of leafy greens, vegetables, quinoa, seared salmon, red chili slices, and sesame seeds

6. Hard Boiled Eggs

Hard boiled eggs are super convenient for salads. They can easily be meal prepped (I love using the Instant Pot to make hard boiled eggs!), or can even be bought at grocery and convenience stores. And if you're confused if eggs are healthy, well - good news! They are - and not just the egg whites. Egg yolks also provide a little protein, but also contain a tremendous amount of nutrients, like fat-soluble vitamins and essential compounds like choline.

Egg Nutrition: One large egg provides 74 calories, 6 grams of protein, and 5 grams of fat.

7. Deli Meat

Channel a classic chef’s salad or deli cobb salad by adding deli meat to your salad. Deli meat comes in a variety of meats, like turkey, chicken, ham, and roast beef, and most are fairly lean protein options. You can also add more flavor by choosing options like peppery roast beef or buffalo deli chicken.

Concerned about nitrates/ nitrites or the high sodium content of deli meat? Here are a couple suggestions:

  • Choose a deli meat option with minimal ingredients - Trader Joe’s makes a delicious oven roasted deli turkey where the only ingredients are turkey and salt.
  • Select lower sodium varieties.

And of course, talk to your doctor if you have concerns if something like deli meat is a fit for your personal health history, medications, etc.

Deli Meat Nutrition: Nutrition will vary based on the type of meat, but a 100-gram serving of deli turkey breast provides 112 calories, 13.5 grams of protein, and 3 grams of fat.

8. Crab Meat

Crab meat and imitation crab meat alike both provide protein, but authentic crab meat contains more. Imitation crab meat is significantly more affordable, though, so if that’s your preference, that’s fine, too - remember, part of finding nutrition to fit your life and health includes your budget! You can use fresh crab, canned crab, crab cakes, or make a crab salad.

Crab Meat Nutrition: A 100-grab of steamed, hard-shell crab provides 82 calories, 18 grams of protein, and 0.7 grams of fat.

Imitation Crab Meat Nutrition: a 100-gram serving provides 95 calories, 8 grams of protein, and 0.5 grams of fat.

9. Salmon

Salmon is a fantastic seafood option, packed with protein, as well as the heart healthy essential omega-3 fatty acids. Fresh and frozen salmon go great on a salad (like with my grilled orange herb salmon or foolproof instant pot salmon), or for an even more affordable option, try canned salmon - as is or use in my easy salmon patties.

Salmon Nutrition: A 3.5-ounce (100-gram) serving provides 156 calories, 27 grams of protein, and 5.6 grams of fat.

10. Shrimp

Shrimp is another popular seafood that makes an excellent protein for salads. It’s full of lean protein and a variety of micronutrients (like selenium, iron, vitamin B12). And again, you can use any kind of shrimp that fits your budget, needs, and preferences - fresh, frozen, canned, or already cooked from the store (super convenient for busy days!)

Shrimp Nutrition: 3.5-ounces (100-grams) of cooked shrimp provides 99 calories, 24 grams of protein, and 0.3 grams of fat.

11. Tempeh

Tempeh is another plant-based protein option. With Indonesian roots, it's typically made from fermented soybeans, although it can be made from other beans and whole grains, too. It’s chewy, firmer than tofu, and bears a nutty flavor. It can be prepared in lots of ways, like grilling, frying, pan-frying, air-frying, sauteing, or baking. Don’t forget to toss it in a marinade before you cook it to add more flavor and fun!

Tempeh Nutrition: A 3.5-ounce serving (100-grams) provides 195 calories, 20 grams of protein, and 11.4 grams of fat.

12. Beans

Beans are an incredibly versatile plant-based protein. Unlike tofu and tempeh, most beans and legumes are not complete proteins. Which is fine, just pair them with other foods throughout your meal/ day to ensure you’re consuming all essential amino acids. Try pairing beans with rice, breads, or crackers to create a complete protein. Beans are also a great source of carbohydrates and fiber, a resourceful food that does a lot for us nutritionally! Try my vegan bean burgers or roasted chickpeas for fun salad additions!

Bean Nutrition: 100-grams of cooked black beans (a little more than half a cup) provides 132 calories, 9 grams of protein and  0.5 grams of fat.

13. Lentils

Lentils are another plant-based protein packed with lots of nutrition. Similar to beans, they’re not a complete protein (again - not a dealbreaker, just something to be aware of!). They also pack in a lot of fiber and can help promote heart health, improved cholesterol, digestive health, and weight management. If you need a little salad inspo, try my Greek lentil salad (it's SO good!).

Lentil Nutrition: 100-grams of cooked lentils (a little more than half a cup) provides 116 calories, 9 grams of protein, and 0.4 grams of fat.

A small white plate with teal dots topped with cucumber chickpea salad with a fork with a bite of salad on it to the side.

14. Chickpeas

Chickpeas, or garbanzo beans, are a type of bean or legume, but I personally love them so much they get their own highlight. One reason I love them is because chickpeas are so versatile. You can air fry, roast, or pan-fry them to make them crispy and delicious, toss them in salads like my cucumber chickpea salad, marinate them, or transform them into dips (like this pizza dip). Or turn them into sweet healthy buckeyes for a treat alongside your salad.

Chickpea Nutrition: 100 grams of cooked chickpeas (a little over a half cup) provides 164 calories, 9 grams of protein, and 2.6 grams of fat. 

15. Edamame

Edamame, or soy beans, are similar in texture to many beans, but being soy-based like tofu and tempeh, they’re a complete protein. They make a delicious, and colorful, addition to salads that provide fiber, protein, and vitamins and minerals. You can find them fresh in some stores (like Trader Joe's) or find them both shelled and unshelled in the freezer section.

Edamame Nutrition: A 100-gram serving (a little over a half cup) provides 121 calories, 12 grams of protein, and 5.2 grams of fat.

16. Cheese

Cheese is a source of fat, but it also provides protein, too. As a dietitian, I don’t recommend cheese as a main protein source of a meal, but it can absolutely contribute to the overall protein content of a meal. Try add something super fun like my popular air fryer mozzarella sticks alongside your salad!

Cheese Nutrition: the nutrition will vary based on the type of cheese, but one slice (17 grams) of cheddar cheese provides 70 calories, 4 grams of protein, and 5.9 grams of fat.

a platter of raw protein foods: salmon, eggs, beef, chicken, milk, cheese, shrimp

17. Nuts & Seeds

Nuts and seeds are also primarily a fat source, but can provide a little protein, too. They can bring more satisfaction to a salad, and there are a lot of ways you can use them:

  • Walnuts in a waldorf salad
  • Pecans in a harvest salad with chopped apples and white cheddar
  • Pumpkin seeds in a kale salad with dried cranberries
  • Peanuts in a Thai-inspired salad
  • Almonds in a salad with fresh berries and goat cheese
  • Sunflower seeds in a house salad
  • Hemp hearts sprinkled on a Caesar salad
  • Pistachios in a baby arugula salad

Nutrition information will vary based on the nut or seed, but two tablespoons of dry roasted almonds provides 113 calories, 3.4 grams of protein, and 9.8 grams of fat.

18. Whole Grains

Whole grains are a carbohydrate (yes, your salad needs carbs, too!), but they contain some protein, too! Check out the protein content of several whole grains:

  • Whole wheat (i.e. turn a slice of whole wheat bread into whole wheat croutons, or use whole wheat pasta noodles): 1 slice of whole wheat bread provides 82 calories, 4 grams of protein, and 1 gram of fat.
  • Teff: ½ cup of cooked teff provides 128 calories, 5 grams of protein, and 0.8 grams of fat.
  • Kamut:½ cup of cooked kamut provides 114 calories, 5 grams of protein, 0.7 grams of fat
  • Quinoa: ½ cup of cooked quinoa provides 111 calories, 4 grams of protein, and 1.8 grams of fat.
  • Brown rice: ½ cup of cooked long grain brown rice provides 124 calories, 3 grams of protein, and 1 gram of fat.

None of these whole grains provide a significant amount of protein on their own, but I think it’s important to recognize the minor ways that protein can add up from ingredients like whole grains, nuts, seeds, and cheeses.

A salmon patty on a massaged kale salad with lemons on the side.

19. Burger Patties

A burger can make a fun salad addition! Or truly, any kind of “patty” type food. Think along the lines of beef burgers, turkey burgers, shrimp burgers, salmon patties, crab cakes, etc. These can be a really convenient option, too, with some stores selling frozen shrimp burgers, turkey burgers, beef burgers, and even high protein veggie burgers!

Remember that convenience is not synonymous for “bad” and if something like a convenient frozen turkey burgers helps bring some balance to your salad, that’s A-okay in my book!

20. Chickpea Pasta

If you’re a fan of pasta salads or love adding some noodles to your salad, I 10/10 recommend trying chickpea pasta (or other legume-based pastas). For most brands, the only ingredient is chickpeas. Some brands, like Banza, contain chickpeas, pea starch, tapioca, and xanthan gum.

Nutrition information may vary on the brand, but a 2 ounce (56 gram) dry serving of Banza chickpea pasta provides 190 calories, 11 grams of protein, and 3 grams of fat.

21. Leftovers

Repurposing leftovers over a salad can be a great way to reduce food waste, create more balanced meals with less effort, and change up your leftovers slightly, if you don’t like to eat the same thing all the time.

Some of my personal favorites to put on a salad: healthy chicken cordon bleu, taco stuffed peppers, Korean-inspired ground turkey, healthy buffalo chicken dip, and barbecue chicken and zucchini skewers.

Pair a Salad with Protein on the Side

Hopefully you can see by now that there are many proteins for salads. But if you’re still not feeling it, know, too, that you can always pair your salad with a protein on the side. Some of my favorite ideas include:

a salad with chicken, black beans, bacon, cheese, avocado, cucumber, and tomato

Salad Recipe Inspiration

TL;DR: Add Some Protein to Your Salad!

There are countless options, even vegetarian ones, that give you plenty of salad protein inspiration. Prioritizing proteins for salads will help turn your salad into a more well-balanced meal that will actually keep you nourished and satisfied.

Note: All nutrition information came from the USDA’s FoodData Central.

Article was first published 2/20/22 and was modified and republished 1/29/23.

Butterfly Pea Tea: The Benefits of Blue Tea

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You've seen this vibrant blue tea all over social media, but what is butterfly pea tea? And do butterfly pea flowers help with weight loss or have any other benefits? Side effects? I'm a registered dietitian and I'm going to see what the science says about butterfly pea flower tea, so you can decide for yourself if you want to include it in your diet.

pouring a glass mug of pale blue tea with text, "butterfly pea tea: the benefits of blue tea"
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What is Butterfly Pea Tea

Butterfly pea tea is an herbal tea made from dried, ground butterfly pea flowers. These flowers of the Clitoria ternatea plant(native to Asia) were traditionally grown for use as a natural dye. They're often still used to color foods, drinks, cosmetics, and textiles.

As an herbal tea, butterfly pea flowers have long been used in Ayurvedic medicine as a memory enhancer, antistressor, antidepressant and sedative agent.

And due to their beautiful hues, they've recently picked up popularity on social media.

The good news is that with this renewed interest in butterfly pea flowers, they've become the subject of some emerging studies, too.

Butterfly Flower Nutrients

Like most herbal teas, brewed butterfly pea tea (unsweetened) doesn't contain any protein, fat, carbohydrates, or calories. But macros aren't the only nutrients that matter!

Research is suggesting that the Clitoria ternatea plant is rich in antioxidants, like kaemphferol, p-coumaric acid, and delphinidin-3,5-glucoside.

Butterfly pea flowers also seem to be a good source of anthocyanins like ternatins. These ternatins not only give the flowers their beautiful, blue color, but some in vitro studies suggest that they also may be anti-inflammatory and inhibit the growth of cancer cells.

a steaming glass mug of steeping blue tea with text, "the benefits of butterfly pea flower tea"

Potential Butterfly Pea Tea Benefits

Before diving into potential benefits, let's be clear that most of these benefits are indirect. Specific butterfly pea flower research is limited -- in both quantity and quality. So the majority of benefits are associated with properties of C. ternatea plants, like the ternatins and antioxidants, or inferred from limited test tube or animal studies.

Knowing more research is necessary, let's check out some of these potential benefits:

Prevention of Age-Related Diseases

One study suggests that the antioxidants in butterfly pea flower extract may help protect against glycation and oxidative damage. This can help play a preventative role against age-related diseases (including diabetes) and their complications, including DNA oxidative damage.

Cancer-Fighting Antioxidants

We know that butterfly tea flower extracts can be a good source of antioxidants, like kaemphferol, p-coumaric acid, and delphinidin-3,5-glucoside. But there are some studies suggesting these antioxidants may fight or inhibit the growth of cancer cells.

Kaemphferol is an antioxidant that an in vitro study showed may kill cancer cells.

Delphinidin-3,5-glucoside is another antioxidant that showed it may specifically kill colorectal cancer cells.

Remember: these are not high quality studies and we need more research.

Improved Skin and Hair Health

a lady in blue overalls holding a blue latte with text, "does butterfly pea tea help beautify skin and hair?"

The beauty industry has latched on to butterfly pea flowers, touting beneficial effects for hair and skin health. And there may be a little merit in what they have to say.

Just as antioxidants can be powerful for our overall health (including the cancer-fighting properties mentioned above), they can also play a role in both hair health and dermatology.

Additionally, a couple of studies have shown that butterfly pea extract may increase skin hydration and promote hair growth.

One study even showed that C. ternatea leaf extract showed significant hyaluronidase inhibitory effects, which may make it potentially useful for wound management.

Again, we need more research, period, but particularly higher quality research to show just how butterfly pea flower extracts can be useful in skin and hair care.

Better Blood Sugar Control

There are some interesting, small studies indicating that butterfly pea flower may possibly reduce blood sugar and insulin levels, reducing the risk of diabetes. One rat study found that butterfly pea flower extract reduced blood sugar levels in rats with diabetes compared to the control group.

Another study showed that the high antioxidants found in butterfly pea flowers may protect against cell damage and other diabetes-related complications.

None of these are high quality studies, though. We need more research to see if butterfly pea flower extracts are helpful for blood sugar management.

Blue Tea for Weight Loss?

dried butterfly pea flowers with text, "do butterfly pea flowers help you lose weight?"

Will this pretty blue tea help you lose weight? Let's check some studies and the science.

Slowed Fat Cell Formation

Some older studies (most done in test tubes and mice) found that the ternatins found in butterfly pea tea may slow fat cell formation.

Decreased Post-Meal Blood Triglyceride Levels

High-fat meals can lead to postprandial lipemia, or an increase in circulating triglycerides after the meal. This effect tends to be greater in those with obesity or overweight.

One study found that C. ternatea extract decreased these post-meal higher circulating triglycerides and free fatty acids. They also noted improved plasma antioxidant status and glutathione peroxidase activity in overweight and obese study participants.

Hydration and Weight Loss

One reason some folks may anecdotally report weight loss with butterfly pea tea may actually simply be because it's helping them stay hydrated.

Butterfly pea tea is an herbal tea, brewed with water. And science has proven that water can bring some potential weight loss benefits:

  • Metabolism may increase after drinking water. Two studies showed a slight energy expenditure increase within one hour of drinking 500 ml of water. One study showed a 24% metabolic rate increase and another study showed a 30% increase. (The latter they determined to equate to about 24 calories expended per 500 ml consumed).
  • Multiple studies link drinking water before meals to weight loss, even when compared to just a calorie deficit alone without water before meals.
  • Some studies demonstrate that people who are losing weight who drink a lot of water have more weight loss, fat loss, and appetite suppression than those pursuing weight loss who don't drink as much water.

Bottom line? While drinking blue tea may not hinder your weight loss efforts, there's not enough evidence to say that butterfly pea flower extracts help, either.

Ultimately an energy deficit is what's needed for weight loss - with or without butterfly pea tea or any other supplements, like greens powders.

Butterfly Pea Side Effects

vibrant blue tea with blue butterfly pea flowers with text, "side effects from butterfly pea flower tea"

Generally, butterfly pea is considered safe (in moderation).

Some folks anecdotally report side effects like nausea, upset stomach, stomach pains, and diarrhea after consumption. But unfortunately, just as we have limited research show the benefits of consuming butterfly pea flowers, we're limited in our research showing side effects, too.

As with any dietary change or supplement, please consult with your doctor before starting anything new (including butterfly pea tea). Especially if you have any underlying health conditions or take any medications.

Color Changing Tea

Why does butterfly pea tea change color?

If you're unfamiliar, blue tea can change to show more purple and pink hues. But why?

Well, the anthocyanins (ternatins) in the butterfly pea flowers create the vivid blue. When you add something acidic, like lemon or lime juice, the pH changes, and that vivid blue transforms into a deep purple color.

And while this is fun to see (and a cool pH science lesson!), it has another perk. Adding citrus juices adds more flavor to the tea (which has a fairly subdued, slightly earthy, benign flavor).

a glass of blue tea and a glass of purple tea with text, "why is butterfly pea flower tea color-changing?"
You've seen this vibrant blue tea all over social media, but what is butterfly pea tea? Why does it change color? And do butterfly pea flowers help with weight loss or have any other benefits? Side effects? I'm a registered dietitian and I'm going to see what the science says about butterfly pea flower tea, so you can decide for yourself if you want to include it in your diet.

How Do You Use Butterfly Pea Flowers?

Most folks typically consume butterfly pea flower as an herbal tea. To make butterfly tea, add 1 to 2 teaspoons of dried, ground butterfly pea flowers to 1 cup of hot water and stir until dissolved. Check and follow the instructions on your package -- 1 teaspoon should do it, but if it's a weaker powder or mixed with something else, you may need 2 teaspoons.

Alternatively, you can steep dried, whole butterfly pea flowers (about 1 teaspoon) in 1 cup of hot water for 10-15 minutes. Then strain the flowers out and enjoy.

You can drink butterfly tea hot or iced. You can also add additional flavorings, like lemon, vanilla, ginger, or cinnamon, and sweeten to your personal preference, too.

Additionally, you may find butterfly pea flower in various cosmetics and toiletries, due to their possible skin and hair health benefits, too.

Butterfly Pea Tea Final Thoughts

Final thoughts on butterfly pea tea? Emerging research shows it's a good source of antioxidants and anthocyanins like terpatins, which give it its color. But in general, research is lacking. While butterfly pea flower extracts have nutrients that may associate with possible health benefits, we need more research.

Will it help with weight loss? Maybe...but it's definitely not going to be the magic pill you may have been hoping for.

Bottom line, it's generally safe, so if you enjoy herbal teas or want to drink a pretty blue latte or lemonade, have at it!

Maple Balsamic Brussels Sprouts

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These Maple Balsamic Brussels Sprouts with bacon are going to become one of your favorite vegetable side dishes! They're crispy, sweet, salty, flavorful, and have a little (optional) kick. Needing just 30 minutes, they're perfect for anything from the holidays to weeknight dinners!

Maple Balsamic Brussels Sprouts

Why You'll Love This Recipe

  • Low maintenance - Maple balsamic brussel sprouts only take 30 minutes and need just a few pretty basic ingredients.
  • Perfect for holidays - Need a flavorful Thanksgiving, Christmas, or Easter side dish? This flavorful dish uses a seasonal fall veggie favorite - brussels sprouts! (If making for Chanukah, omit the bacon.)
  • Full of flavor - They're sweet, a little tangy, salty, a little smoky from the bacon, and have an optional bit of heat if that's your jam.
  • The best texture - roasting brussels sprouts gets them caramelized and crispy and just SO dang good!
  • Flexible recipe for different dietary eating patterns - Maple balsamic brussels are naturally dairy-free, nut-free, gluten-free (if using gluten-free bacon), and can easily be made vegetarian or vegan by omitting the bacon.

Ingredients & Substitutions

Ingredients to Make Maple Balsamic Brussels Sprouts
  • Brussels Sprouts - the star of the show, no substitutes here! (Although truly, you could make this recipe with broccoli or asparagus, too!)
  • Bacon - a little goes a long way. As the bacon renders and gets crispy, it helps crisp the brussel sprouts, too. You can use regular bacon, turkey bacon, or skip if you're looking for a vegetarian or vegan side. (If skipping, add an extra tablespoon of oil to ensure the brussels get ultra crispy!)
  • Maple Syrup - adds the perfect sweetness and helps the brussels get caramelized. If needed, you can substitute with an equal amount of honey, brown sugar, or brown sugar substitute like Truvia Sweet Complete Brown Sugar Substitute.
  • Balsamic Vinegar - adds a bit of tang and tastes delicious with the brussels and maple!
  • Flavor - No one needs bland veggies, so we dial up the flavor even more with garlic powder, thyme, and a little crushed red chili pepper flakes. Feel free to customize to your preference (i.e. if you or your fam doesn't do heat, just leave it out).

Complete list of ingredients and amounts is located in the recipe card below.

ingredients for maple balsamic brussels sprouts tossed on a pan

How to Cut Brussels Sprouts

  1. Prep brussels sprouts by washing them in a colander. All you need is water, you just want to rinse out any dirt.
  2. Pluck off and discard any discolored leaves on the outside of each brussel.
  3. Use a paring knife to trim a very thin slice off the stem base (it's normally woody, dry, tough, and discolored brown-ish).
  4. Cut the brussels sprouts in half length-wise. If any of your brussels sprouts are particularly large, cut them in half again to quarter them. (Aim for all halves/ quarters to be roughly the same size for more even cooking.)

How to Make Maple Balsamic Brussels Sprouts

preparing to bake maple balsamic brussels sprouts with brussels cut-side down on the baking sheet
  1. Preheat oven to 425 degrees. You can bake directly on your baking sheet, but if you prefer less mess, line your baking sheet with foil for easier cleanup.
  2. On the baking sheet, add your trimmed brussels sprouts and bacon and top with maple syrup, balsamic vinegar, oil, and seasonings. Toss to combine.
  3. Spread all the brussels sprouts out on the sheet pan. Make sure they are not touching and that the cut sides are all facing down. Bacon slices can be spread in between brussels sprouts.
  4. Roast for 20-25 minutes, or until browned. Discard the thyme stems.
  5. Serve warm and enjoy. If desired, garnish with additional fresh thyme leaves, a drizzle of balsamic glaze, or a grating of fresh parmesan.
maple balsamic brussels sprouts crispy on the pan

Recipe Tips & Variations

  • Don't crowd the brussels. One large baking sheet pan should work, but just make sure there is a little space between every brussels sprout. This allows air to circulate around them for more even cooking and better browning and caramelizing.
  • Know your oven. Especially if you have an older oven, know how your oven cooks! For example, my older oven had a couple hot spots, so I had to rotate my pan a couple times for more even cooking, whereas I don't need to with my new oven.
  • Cut-side down. This helps get the perfect brown and crispy brussels sprout!
  • Use a hot pan. I personally like to keep things as low maintenance as possible in the kitchen, but if you like your brussels sprouts really crispy, try preheating your sheet pan. You can toss all the ingredients together in a bowl, then continue to carefully place cut-side down on the hot sheet pan.
  • Move your rack to the bottom third of your oven. Again - know your oven! But if you're struggling to get your brussels crispy enough, try placing a rack in the bottom third of the oven and baking your brussels there. But again - know your oven! If your oven is older or cooks unevenly, this could create some burning.
  • Finish with balsamic glaze or fresh parmesan. Looking to elevate your maple balsamic brussels sprouts even further? Finish them with a drizzle of balsamic glaze and/ or grate some fresh parmesan reggiano for even more flavor.
a bowl of crispy maple balsamic brussels sprouts with bacon

More Delicious Side Dishes

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

Maple Balsamic Brussels Sprouts
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5 from 1 vote

Maple Balsamic Brussels Sprouts

These Maple Balsamic Brussels Sprouts with bacon are going to become one of your favorite vegetable side dishes! They're crispy, sweet, salty, flavorful, with a little (optional) heat.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Diet: Diabetic, Gluten Free
Servings: 4
Calories: 191kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • 1 pound Brussels sprouts trimmed and halved
  • 4 slices bacon thinly sliced
  • 1 tablespoon avocado oil
  • 1 tablespoon maple syrup
  • 1 tablespoon balsamic vinegar
  • 4 sprigs thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon crushed red pepper flakes optional
  • salt and pepper to preference

Instructions

  • Preheat oven to 425 degrees. You can bake directly on your baking sheet, but if you prefer less mess, line your baking sheet with foil for easier cleanup.
  • On the baking sheet, add your trimmed brussels sprouts and bacon and top with maple syrup, balsamic vinegar, oil, and seasonings. Toss to combine.
  • Spread all the brussels sprouts out on the sheet pan. Make sure they are not touching and that the cut sides are all facing down. Bacon slices can be spread in between brussels sprouts.
  • Roast for 20-25 minutes, or until browned. Remove sprigs of thyme and discard.
  • Serve warm and enjoy. If desired, garnish with additional fresh thyme leaves, a drizzle of balsamic glaze, or a grating of parmesan.

Nutrition

Calories: 191kcal | Carbohydrates: 15g | Protein: 7g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 15mg | Sodium: 178mg | Potassium: 513mg | Fiber: 5g | Sugar: 6g | Vitamin A: 948IU | Vitamin C: 98mg | Calcium: 60mg | Iron: 2mg

Pumpkin Crumble Bars

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These Pumpkin Crumble Bars are an easy, beloved fall dessert! A delicious oat crumble doubles as the crust and crumb topping, sandwiched around a sweet, creamy pumpkin filling. Nut-free and easily gluten-free, this makes a wonderful make-ahead dessert perfect for Thanksgiving!

a stack of pumpkin crumble bars

Why You'll Love These Pumpkin Crumb Bars

These Pumpkin Crumb Bars are delicious and a fantastic addition to your Thanksgiving dessert table!

  • Reminiscent of pumpkin pie - The creamy, sweet pumpkin filling is nearly identical to pumpkin pie filling! Perfect if you love pumpkin pie but are looking to change it up a bit.
  • The crust doubles as the crumble - Cut your prep time down by mixing one crumble that doubles as both crust and crumble topping.
  • Make ahead - These pumpkin crumb bars can easily be made ahead a day or two, helping you better manage your time for lower stress holiday meals.
  • 100% whole grains - as long as you make the recipe as written with oats and oat flour (or sub 100% whole wheat flour) this is a 100% whole grains dessert!
  • Gluten-free - Made with oats and oat flour, as long as you use certified gluten-free oats, this recipe is naturally gluten-free.
  • Flexible - You can easily customize this recipe based on your on-hand ingredients and preferences. Try oat flour, whole wheat flour, all purpose flour, or almond flour. And adjust the brown sugar amounts to your preference, or swap with a non-nutritive sugar-free brown sugar substitute.
  • Uses a full can of pumpkin - No leftover pumpkin odds and ends here! The filling uses the entire can.
  • Not overly sweet - If you're not a fan of desserts that are cloyingly sweet, this wholesome pumpkin crumble is for you. It's sweet, but not overly so!
  • Kid-friendly - If your kids are pumpkin fans, they'll love these pumpkin crumble bars that easily fit in their little hands!

Featured Ingredients

pumpkin crumble bars ingredients
  • Oats - I recommend old fashioned oats. Quick oats work, too, but the texture is finer. I do not recommend steel cut oats.
  • Oat flour - You can buy it at the store (or on Amazon), or grind your own in a food processor, some blenders, or a spice mill. Alternatively you can use whole wheat flour, all purpose flour, or almond flour.
  • Brown sugar - If you need an alternative, Truvia Sweet Complete Brown Sweetener is an excellent option.
  • Butter - Use your favorite dairy-free or plant-based butter substitute if you need it. I don't recommend coconut oil, I it affects the texture and taste too much.
  • Pumpkin - You need a full 15 ounce can of pumpkin puree (make sure it's 100% pumpkin puree - not pumpkin pie filling!).
  • Eggs - You'll need 3 eggs. Unfortunately I don't have any good substitute recommendations, as the egg is really important for the texture and stabilization of the bar filling.
  • Pumpkin pie spice - Streamline your spices by just using pumpkin pie spice instead of several different seasonings.
  • Vanilla - A little goes a long way! I love vanilla bean paste but you can use vanilla extract.

How to Make Pumpkin Crumble Bars

collage showing every step for how to make pumpkin crumble bars
  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Combine crumble ingredients in a large mixing bowl. Use a pastry cutter or a fork to cut the butter into the crumble mixture until it's all roughly pea-sized pieces.
  3. Use the butter wrapper (or any kind of nonstick spray) to lightly grease an 8x8 or 9x9 baking dish.
  4. Create the bottom crust by placing half the crumble mixture in the baking dish and firmly pat it down into an even layer. Reserve the other half of the mixture for topping.
  5. Add the filling ingredients to a separate bowl and stir until combined.
  6. Pour the pumpkin filling over the bottom crust and spread it into an even layer.
  7. Generously sprinkle the remaining crumble over the pumpkin layer. Make an even layer, but don't press or pat it down.
  8. Place the crumble in the oven and bake for 40-45 minutes, or until crumble is lightly browned.
  9. Let cool at least 1-2 hours before slicing and serving.

Recipe Tips

  • Use the right pumpkin. You want 100% pure pumpkin puree, NOT canned pumpkin pie filling.
  • Let cool completely. The bars can be refrigerated and served chilled, or they can be served at room temperature. They're best not warm, as the flavor improves and the filling sets a bit as they cool.
  • Make ahead. These pumpkin crumble bars can easily be made they day before or morning of, to help space out holiday meal preparations.
  • Adjust cooking time with larger pans. If you're using an 9x9 pan, you'll likely remove your crumble from the oven on the earlier side of the cooking time range.
  • Freeze leftovers. Have any leftovers? Or just like to make a treat and keep enjoying it later? These pumpkin crumble bars freeze great!
a delicious bite of pumpkin crumble bars

More Gluten-Free Desserts

Try these Nutrition to Fit healthy dessert recipes for nourishing sweet treats!

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a stack of pumpkin crumble bars
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5 from 18 votes

Pumpkin Crumble Bars

These Pumpkin Crumble Bars are an easy, beloved fall dessert! A delicious oat crumble doubles as the crust and crumb topping, sandwiched around a sweet, creamy pumpkin filling.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Dessert
Cuisine: American
Servings: 16
Calories: 162kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

For the Crumble:

  • 1 cup old-fashioned oats
  • 1 cup oat flour (or whole whole or all purpose flour)
  • ½ cup cold butter cubed
  • ½ cup light brown sugar packed
  • 1 teaspoon pumpkin pie spice
  • ½ teaspoon salt

For the Pumpkin Filling:

  • 15 ounces pumpkin puree (1 can)
  • 3 large eggs
  • ¼ cup light brown sugar packed
  • 2 teaspoons pumpkin pie spice
  • ½ teaspoon vanilla bean paste or extract
US Customary - Metric

Instructions

  • Preheat oven to 350 degrees. Liberally grease a 9x9-inch baking pan with olive oil or butter (or line with parchment paper).
  • Combine crumble ingredients using a pastry cutter (or even a fork!) to cut the cold butter into the other ingredients until the mixture is even with pea-sized pieces of butter. Place half the crumble mixture in the bottom of the baking pan and press firmly down. Reserve the other half of the crumble mixture.
  • Combine filling ingredients. Pour pumpkin filling over the crumble mixture pressed down in the baking pan. Sprinkle (don't pan!) remaining crumble on top of the pumpkin filling.
  • Bake for 35-45 minutes. Allow to cool for one hour at room temperature, and when cool enough transfer to the fridge to cool another two hours. Leave bars refrigerated until serving. Enjoy!

Nutrition

Calories: 162kcal | Carbohydrates: 21g | Protein: 3g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 46mg | Sodium: 136mg | Potassium: 131mg | Fiber: 2g | Sugar: 11g | Vitamin A: 4359IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 1mg

This Pumpkin Crumble Bars recipe was originally published November 16, 2018 but the post was updated and republished November 2022.

Made with butter and brown sugar, these simple pumpkin pie crumble bars are a delicious nut-free, gluten-free pumpkin dessert! A perfect make ahead Thanksgiving dessert!

Turmeric Overnight Oats

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These Turmeric Overnight Oats are full of cozy, warm spices and is like a breakfast version of a golden milk latte. It combines powerful anti-inflammatory turmeric and nutrient-dense chia seeds for a nourishing grab-and-go breakfast.

turmeric overnight oats in a white bowl topped with banana, pumpkin seeds, and goji berries

Do you struggle to eat breakfast everyday? Does it often become an afterthought with the morning rush of getting everyone out the door and to work and school on time?

Um yeah...me too.😂

And if you haven't tried overnight oats yet - it's time! And these golden milk overnight oats are just the ticket.

These Spiced Turmeric Overnight Oats take less than five minutes (seriously!) to throw the ingredients in a jar, shake, and pop in the fridge. The magic happens overnight as the oats and chia seeds absorb the liquid. Then in the morning all you have to do is open the fridge, grab your jar of overnight oats, and get out the door!

Ingredients

  • Oats: Old-fashioned oats are ideal for overnight oats (use certified gluten-free if necessary).
  • Milk of Choice: Use whatever type of milk you prefer to drink
  • Chia Seeds: Chia seeds add nutrition (fiber, healthy fats, and a little protein) and function (help thicken the overnight oats)
  • Turmeric: the star of the show, turmeric adds anti-inflammatory health benefits and is what creates the beautiful yellow color of these turmeric overnight oats.
  • Black Pepper: it may seem like an odd ingredient, but the piperine in black pepper helps your body absorb more of the curcumin in turmeric.
  • Pumpkin Pie Spice: this is an easy one stop shop for adding a blend of warming, autumnal spices that pair so deliciously with this breakfast.
  • Sweetener: use a little maple syrup, honey, or your preferred sweetener.
  • Toppings: toppings can be half the fun of overnight oats! Pictured I've used banana slices, pumpkin seeds, and goji berries, but have fun and do what works for you!
Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's free of the top 8 food allergens, so even if you're dairy-free, nut-free, gluten-free or whatever, you can still enjoy a delicious anti-inflammatory breakfast!

Top Tips to Make Overnight Oats

  1. Your oats need to sit at least four hours, if not overnight.
  2. Not sure how thick or thin you like your overnight oats? You can always start with a little less milk, then adjust/ add more in the morning if you desire.
  3. Do you struggle with your oats and seeds settling to the bottom of your oats overnight? Try giving them another stir or shake 5 minutes after you first mix them up, prior to refrigerating overnight. It helps tremendously!
  4. These turmeric overnight oats recipe is a bit light on protein and calories to be considered a full meal. Try pairing with a high protein food for a better balanced meal. Ideas include a protein shake, yogurt, or eggs, or try adding a little protein powder or collagen to the overnight oats.
  5. Don't skip the black pepper. I know it sounds weird, but the piperine in black pepper helps your body better absorb the potent antioxidant curcumin in turmeric.

Are Overnight Oats Healthy?

What's "healthy" can be subjective person to person, but generally speaking overnight oats can absolutely be a healthy breakfast.

Some folks express concern over the phytic acid in uncooked oats, and fear that it may inhibit absorption of nutrients like calcium, zinc, and iron.

Fortunately, research tells us that phytic acid is rarely a concern if you're eating an overall balanced diet.

Plus, soaking oats overnight (or at least 4 hours) is one way to reduce phytate content (study 1, study 2).

For more information on the nutrition and health benefits of overnight oats, check out my article: Are Overnight Oats Healthy?

Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's free of the top 8 food allergens, so even if you're dairy-free, nut-free, gluten-free or whatever, you can still enjoy a delicious anti-inflammatory breakfast!

More Delicious, Healthy Overnight Oats Recipes

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's dairy-free, nut-free, and gluten-free so you can still enjoy a delicious anti-inflammatory breakfast no matter how you eat!
Print Recipe
5 from 1 vote

Spiced Turmeric Overnight Oats

Powerful anti-inflammatory turmeric combines with other warm spices for easy, grab-and-go breakfast of Spiced Turmeric Overnight Oats.
free from: dairy, wheat, gluten, soy, tree nuts, peanuts, egg, fish, shellfish
Prep Time5 mins
Set Time4 hrs
Total Time4 hrs 5 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 206kcal
Author: Lindsey Janeiro, RDN, CLT

Ingredients

  • ⅔ cup unsweetened milk substitute i.e. soy, rice, oat, almond milk, etc.
  • ⅓ cup old-fashioned oats certified gluten-free if needed
  • 1 tablespoon chia seeds
  • 1 teaspoon real maple syrup
  • ½ teaspoon turmeric
  • ½ teaspoon pumpkin pie spice
  • pinch of finely ground black pepper
  • optional garnish/ toppings (i.e. banana slices, nuts or seeds, goji berries, cranberries, etc.)
US Customary - Metric

Instructions

  • Combine all the ingredients in an airtight jar or container and shake until combined. Refrigerate overnight (or until the oats and chia seeds have absorbed the excess liquid, at least 4 hours). Enjoy!

Notes

Nutrition information will vary based on exact ingredients used. Information was calculated using unsweetened vanilla almond milk and does not include any toppings.

Nutrition

Calories: 206kcal | Carbohydrates: 30g | Protein: 6g | Fat: 7g | Sodium: 5mg | Potassium: 146mg | Fiber: 6g | Sugar: 4g | Calcium: 90mg | Iron: 2.5mg
Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's free of the top 8 food allergens, so even if you're dairy-free, nut-free, gluten-free or whatever, you can still enjoy a delicious anti-inflammatory breakfast!

Does Food Combining Work?

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What is food combining - and does food combining work?! This diet has ancient roots, but modern proponents still claim many benefits. But does it do what it's claimed to do? I'm a registered dietitian and I'm going to share the science behind food combining so you can decide for yourself if it's healthy for you.

a variety of healthy foods with text overlay that says "food combining: fact or fiction"

What is Food Combining?

Food combining is a diet based on the idea that certain foods are more beneficial when paired together.

Not only that, but proponents claim that combining the "wrong" foods together (i.e. chicken and rice) is problematic for your health, especially your digestion.

Food Combining Roots

Food combining has roots going back as far as ancient Indian Ayurvedic medicine.

Then in the 1800s it trended as "trophology," then was revived again in the 1920s as the Hay diet.

Currently, food combining is a practice that still has many proponents amongst wellness enthusiasts.

Food Combining Principles

Food combining rules can vary based on the particular diet. For example, some food combining diets assign food pairs based on how acidic or alkaline they are. But the majority of food combining diets pair foods based on whether they're a carbohydrate or starch, fruit, protein, fat, vegetable, or dairy.

Common food combining rules include:

  • Fruit should always be eaten on an empty stomach - especially melons.
  • Dairy products always need to be eaten on an empty stomach - especially milk.
  • Sugar should only be eaten alone on an empty stomach.
  • Protein and starch should not be eaten together.
  • Protein and fat should not be eaten together.
  • Starchy foods and acidic foods should not be eaten together.
  • Different types of protein shouldn't be combined.
  • Fruits and vegetables shouldn't be eaten together.

Food Combining Claims & Beliefs

So what exactly are all these food rules supposed to accomplish? The primary claimed benefit is improved digestion. Other claimed benefits include:

  • Decreased bloating
  • Feeling better
  • Weight loss
  • Reduced toxins
  • Eliminating nutritional deficiencies
  • Better nutrient absorption

Proponents of food combining believe this is because of two things:

  1. Different foods require different pH environments to digest. (Example: They claim protein foods require an acidic environment to digest, whereas carbohydrate foods need an alkaline environment.)
  2. Foods require different digestion rates. There's a common analogy I've seen shared is to think of your stomach and digestion as a one way street. Because they claim different foods digest at different rates, this supposedly creates a food traffic jam. This leads to longer digestion, bloat, and is claimed to create rot and toxins building up in your digestion system.

But despite nutrition being a relatively young science, modern science and nutrition has come a long way since food combining's ancient roots. And basic anatomy and physiology tells us none of this is how human digestion actually works.

How Digestion Really Works

Food combining acts like when you eat, the foods separate into nice even layers in your stomach, with each type of food waiting for its turn to be digested and pass into the small intestine. Something like this, where it's easy for food to "pile up" like a "traffic jam":

a black circle with a picture of a stomach with different colored layers to represent different foods

But in reality, even when food first hits your stomach, it’s more like this:

a black circle with a picture of a stomach made up of multi-colored pixelated squares to represent how food mixes during digestion

All incorporated and being digested together.

Digestion Starts in the Mouth

One reason for this is because digestion actually starts in the mouth. Your teeth and tongue work together to start mechanically breaking down the food.

As this is happening, the food mixes with saliva, which contains some digestive enzymes (salivary amylase, lysozyme, and lingual lipase).

With these digestive enzymes at work, digestion is already well underway before the food has even left your mouth.

When Food Hits the Stomach

Once in the stomach, stomach muscles work to break food down further.

To help this mechanical processing, stomach acid is released, along with additional digestive enzymes.

This creates chyme - a pulpy, acidic fluid made up of all the stomach juices and partially digested food.

Then Food Heads to the Intestines

Up next is this chyme heading to the duodenum (the first part of the small intestine). Chyme is slowly released into the duodenum, along with digestive enzymes and bicarbonate from the pancreas to help break down fat, carbs, and protein, and bile. (Bile is produced in the liver, stored and secreted from the gallbladder, and helps to digest fat.)

After the duodenum, digestion continues in the jejunum (the next part of the small intestine). Here, the digestive process creates even smaller molecules, allowing for some individual nutrients to be absorbed.

Then it heads to the ileum - the longest part of your small intestine, and where nearly all nutrients are absorbed through the intestinal wall.

At this point, all that’s left is pretty much water and waste (i.e. plant fiber, dead cells shed from your digestive tract). This is pushed through the large intestine, where water is absorbed and the waste eventually exits as a bowel movement.

Bottom Line: You Don't Need Food Combining for Digestion

Your body can handle mixed meals (meaning meals that contain fat, protein, and carbohydrates). Everything we've learned about human anatomy, physiology, digestion, and nutrition tell us mixed meals are meant to be consumed.

In fact, we now also know that food rarely exists as an isolated macronutrient. Even just looking at protein: most plant proteins also contain carbohydrates (like lentils and beans). Most animal proteins also contain fat (like salmon, beef, chicken, eggs, and more). Some contain all three (like milk and yogurts).

Your body is more than equipped to digest food, without having to micromanage food combining principles. Embrace the knowledge we've gained over the past several centuries and don't stress yourself out with food combining for digestion.

Food Combining & pH Balance

So is pH important? Yes.

Do digestive enzymes need to be at a specific pH to function correctly? Yes.

Is your body capable of maintaining the necessary pH in its digestive tract on its own? Yes.

Is food combining necessary or helpful at all? No.

Let's take a deeper look:

pH is measured on a scale of how acidic or alkaline (basic) a solution is, ranging from 0-14. 0 is the most acidic and 14 is the most alkaline, with 7 being neutral.

Your body regulates the necessary pH of each part of your digestive tract, no matter how alkaline or acidic the foods you eat are.

Here's an example:

  • Stomach: Typically is very acidic (pH 1-2.5), but pH rises when you eat, no matter what you eat. So your body self-regulates by quickly releasing more gastric acid until the pH is back where it needs to be. By maintaining this low pH, the digestive enzymes in the stomach are activated, proteins begin to be digested, and it helps kill any bacteria in food.
  • Small Intestine: It cannot handle the extremely acidic environment of your stomach. No matter what is eaten, the stomach is an extremely acidic environment and your small intestine requires a more alkaline environment (pH around 6-7). So as soon as the contents from your stomach enter the small intestine, your body self-regulates by releasing bicarbonate. This allows the small intestine enzymes to activate and function at their best.

No matter what you eat, your body will self-regulate to get each part of your digestive tract at the pH it needs to be.

And if your body is struggling to self-regulate? It's more of a you-need-to-be-in-the-ICU type problem, not a you-ate-a-bun-with-your-burger problem.

A blue plate with nuts, leaves, salmon, avocado, and oil

Food Combining and Weight Loss

There is nothing magical about food combining that holds the secret to weight loss.

There is one published research article that investigated food combining's effects on weight loss. Calories and macronutrient composition were kept the same between the control and experimental groups. The study found no difference in weight loss results with food combining.

So Why Do People Say They Lose Weight?

If you're wondering how that study could be, given the many stories of food combining diet weight loss online, there are a lot of potential reasons:

  • Increased awareness of what you're eating (which typically leads to more nutrient-dense and less ultra-processed foods).
  • Eating more non-starchy vegetables.
  • Food combining promotes waiting a few hours between switching food types, so this leads to less snacking and grazing.
  • Typically there's less sweet beverages consumed.
  • More cooking at home and less restaurant and processed foods.

Intentional or not, all of these factors may contribute to a reduced calorie intake. And while there are a lot of influences on weight loss, a calorie deficit is the most important.

Food Combining & Blood Sugar

I also want to take a moment and touch on blood sugar, because the principles of the food combining diet can actually work against evidence-based best practices for blood sugar management.

Eating foods high in sugar or starch alone on an empty stomach leads to more dramatic blood sugar spikes and fluctuations.

In fact, consuming fat, fiber, and protein with carbohydrates actually helps slow the digestion of carbs and delays their absorption into blood.

For a healthy individual, this won't be a big deal every once in a while - you just may feel a slump or "blood sugar crash" fairly soon after eating that high starch or sugar meal.

But for those with insulin resistance, pre-diabetes, and diabetes, this can be a much bigger, and even dangerous problem.

As a dietitian, I strongly discourage the use of the food combining diet in these populations.

Food Combining & Disordered Eating

The principles of food combining aren't just highly unnecessary (and not research-based), but they have a lot of rules and restrictions.

This can promote an unhealthy fixation with food and for some can even lead towards disordered eating and eating disorders.

Caring about nutrition, eating for health, and even losing weight don't have to mean having an unhealthy relationship with food.

But any diet that has a significant number of rules and restrictions is a red flag. Keeping your mental health at mind and food-related stress at bay is key for a healthy relationship with food and sustainable changes to your healthy eating habits. (Check out more about the diet cycle here!)

Evidence-Based Food Combining Practices

While this specific food combining diet is not something that is rooted in current science (or necessary at all), there actually are some food combinations that come with evidence-based benefits! Here are a few:

  • Iron & Vitamin C: Foods rich in vitamin C actually help your body absorb more iron.
  • Pairing High Carb Foods with Protein, Fat, and Fiber: Carbs need friends! Pairing high-starch and sugar foods with protein, fat, and/ or fiber can help slow the absorption of glucose to your bloodstream, reducing blood sugar spikes.
  • Combining Incomplete Proteins to Obtain All Essential Amino Acids: Some protein foods are incomplete, meaning they don't provide all of the essential amino acids. Pairing certain incomplete protein foods can help provide all essential amino acids in your diet (like bread and peanut butter, pita and hummus, and rice and beans).

Final Thoughts - Does Food Combining Work?

It's safe to say that food combining is not a science-based diet by any stretch. We have centuries of science about the human body, anatomy, physiology, digestion, and nutrition to know that the rules and claims of the food combining diet have no basis in science and aren't necessary.

If you're looking to change your diet to more healthy eating habits, I highly recommend focusing on creating realistic habits for you - not arbitrary, baseless restrictions.

Check out this article on 7 Healthy Eating Habits for one more evidence-based place to start!

Note: This article was originally published July 22, 2019 but was updated to reflect current science and re-published on September 21, 2022.

Cherry Popsicles

· 2 Comments

These Cherry Popsicles are inspired by the beloved dessert classic - cherry cheesecake. They're full of rich, sweet cherry flavor but are indulgently creamy, too! And one secret ingredient adds some protein, making it a more balanced, blood sugar-friendly treat!

a chocolate drizzled creamy cherry popsicle

Why You'll Love These Creamy Cherry Popsicles

  • Inspired by the beloved cherry cheesecake dessert, these popsicles are cool, creamy, sweet, and delicious!
  • It has a secret ingredient that makes them extra creamy and adds some protein!
  • These Cherry Cheesecake Protein Pops are very kid-friendly!
  • Don't need all of them at once? They can easily be frozen and stored for more sweet treats later.
  • They're pretty low maintenance. All you need is a few simple ingredients, a blender, and a popsicle mold.
cherry popsicles in a popsicle mold

Featured Ingredients

  • Cherries: you can use frozen dark sweet cherries or fresh cherries that have been pitted.
  • Cottage Cheese: I know this ingredient may sound a little weird in a frozen treat recipe, but it adds a smooth creaminess (without the tang of Greek yogurt). Nutritionally it also boosts the calcium and protein, making this treat a little more balanced and blood sugar-friendly. I used 1% in the recipe, but you can use whatever you prefer (not that nonfat may make them ever so slightly icier and less creamy).
  • Neufchatel Cheese or Cream Cheese: A necessary ingredient with any cheesecake inspired treat! I personally use the ⅓ less fat neufchatel cheese, but you can use either it or regular cream cheese (I don't recommend fat free).
  • Sweetener: A little sweetener makes these popsicles a little more indulgent. You can use honey, agave, or even your favorite non-nutritive sweetener like allulose, stevia, or monk fruit.
  • Chocolate Drizzle: While you could skip the chocolate drizzle, I mean...why? A little chocolate melted with a touch of coconut oil then drizzled over the frozen popsicles takes this dessert to the next level! It makes it so much more satisfying, but taste-wise and visually!
chocolate drizzled cherry popsicles on a blue platter with ice

Cherry Popsicle Recipe Tips

  • Do NOT be scared of this recipe if you don't like cottage cheese! The texture becomes completely smooth and it adds a more neutral, subtle creaminess compared to the tangy creaminess of Greek yogurt. I promise it's worth giving a try!
  • Want some chocolate flavor but don't want to do the chocolate drizzle? Try adding a couple tablespoons of cocoa powder or mini chocolate chips before freezing.
  • If you're having a hard time removing the popsicles from the popsicle mold, try running them under hot water for 10-20 seconds, until they're loose enough to pull right out.
  • Have the melted chocolate ready to drizzle over the popsicles as soon as you remove them from molds. If it's a really hot day, you can transfer the un-molded popsicles to a silicone baking mat-lined tray, drizzle with chocolate, then immediately place back in the freeze before they can get too melty.
  • Extra leftover popsicles can be stored in an airtight container in the freezer up to three months.

More Healthy Sweet Treats

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a chocolate drizzled creamy cherry popsicle
Print Recipe
5 from 1 vote

Cherry Popsicles

These Cherry Popsicles are inspired by the classic dessert cherry cheesecake. They're sweet, indulgently creamy, and have some protein, too.
Prep Time5 mins
Freeze Time3 hrs
Total Time3 hrs 5 mins
Course: Dessert, Snack
Cuisine: American
Servings: 4 popsicles
Calories: 119kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

Cherry Cheesecake Popsicles

  • 1 cup frozen dark sweet cherries
  • 1 cup 1% cottage cheese
  • 1 ounce neufchatel cream cheese
  • 1 tablespoon honey

Chocolate Drizzle

  • 1 tablespoon chocolate chips
  • ½ teaspoon coconut oil

Instructions

  • In a blender, puree the frozen cherries, cottage cheese, neufchatel cheese, and honey.
  • Divide mixture into popsicle molds and insert popsicle sticks. (Mine created 4 popsicles, but yours may create more if the molds are smaller.)
  • Freezer 3-4 hours, or until solid.
  • To remove from popsicle mold, run the mold under running hot water until the popsicles have loosened slightly and can be removed.
  • To make the chocolate drizzle, melt the chocolate chips and coconut oil in a microwave-safe container for 30 seconds at a time and stir until smooth. Pour the melted chocolate into a small bag, cut off a tiny piece in the corner, and drizzle over protein pops.
  • Store any leftovers in an airtight container in the freezer for up to a one month.

Nutrition

Calories: 119kcal | Carbohydrates: 14g | Protein: 8g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 8mg | Sodium: 256mg | Potassium: 139mg | Fiber: 1g | Sugar: 13g | Vitamin A: 113IU | Vitamin C: 2mg | Calcium: 52mg | Iron: 0.3mg

Are Overnight Oats Healthy?

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Overnight oats are a popular breakfast in the health and wellness community, but are overnight oats actually good for you? Well, if you've ever wondered, "are overnight oats healthy?" this article is for you! Written by a dietitian, it shares all the science and everything you need to know to decide if overnight oats are healthy for you. (Plus I share the answers to the most commonly asked overnight oats questions I get!)

a bowl of overnight oats with text, "are overnight oats healthy?"

What Are Overnight Oats?

Overnight oats are basically a no-cook way to enjoy oats. They're made by soaking oats with liquid, and often other ingredients like yogurt, chia seeds, and flax seeds.

Are Overnight Oats Healthy?

Overnight oats offer a variety of health benefits, primarily related to their high fiber content.

They also provide vitamins and minerals like manganese, phosphorus, magnesium, copper, iron, and zinc.

And depending on the specific recipe and ingredients used, overnight oats may also be a good source of protein and healthy fats.

jar of overnight oats with jam with text overlay "health benefits of overnight oats"

Health Benefits of Overnight Oats

As a dietitian, I don't like to put too much health emphasis on singular foods. Why? Because our health and nutrition is not determined by a singular food, but our overall eating pattern.

That said, because overnight oats are typically an excellent source of fiber, they may help promote fiber-related health benefits.

Fiber benefits are related to a significantly lower risk for:

Additionally, increased fiber intake:

And while weight is not the end-all, be-all defining measure of health, fiber supplementation in obese individuals can significantly enhance weight loss.

Calories in Overnight Oats

The amount of calories in overnight oats varies greatly depending on the recipe or brand you're buying. Many basic recipes contain around 215 calories (which, PSA, would not be enough for a full meal for most adults).

My go-to Protein Overnight Oats contain 340 calories, but are a more balanced meal with 37 grams of protein, 11 grams of healthy fats, 28 grams of carbohydrates, and 10 grams of fiber.

Can Overnight Oats Help You Lose Weight?

Overnight oats can be an incredibly nutrient-dense, nourishing meal, but do they help with weight loss? Well -- it depends.

I know "it depends" is a frustrating answer, but it's true.

Ultimately weight loss comes down to being in a calorie deficit. But if you find overnight oats satisfying, especially if you're eating higher protein and fiber ones, they can absolutely be part of a successful weight loss journey for you.

bowls of chocolate and vanilla overnight oats with text overlay, "do overnight oats help with weight loss?"

Downsides of Overnight Oats

As a dietitian, one disadvantage I see in many overnight oats (both recipes and ready made) is that they're too low in protein for a balanced meal. I typically recommend most clients aim between 20-30 grams of protein at a meal, and many overnight oat recipes fall well below that benchmark.

Additionally, many folks are eating 200-ish calorie overnight oats for a meal, and then wondering whey they're still hungry and grazing/ snacking/ binging later. And it's because that's not enough food for a meal. You can still eat the 200 calorie oats, but add additional toppings (like fresh fruit and nut butter) or pair them with something else (like a protein smoothie or egg scramble).

Are Overnight Oats Safe? Overnight Oats & Phytic Acid

Overnight oats are perfectly safe to consume. Some folks get concerned about phytic acid in oats, dubbing it an "anti-nutrient" as phytic acid can slightly inhibit some nutrient absorption (iron, zinc, and calcium) at the time you're eating that current meal.

Research shows us that phytic acid is rarely a concern if you're eating an overall balanced diet.

But, if you're concerned about the phytic acid content of oats, rest assured that soaking foods higher in phytic acid, especially overnight, is one way to reduce phytate content (study 1, study 2).

Overnight Oats vs Cooked Oats

Are there any differences between overnight oats and cooked oats? Nutritionally speaking, not really! Overnight oats and cooked oats are fairly nutritionally equivalent - although of course there are nutrient differences depending on how they're prepared and other ingredients added.

The main difference between overnight and cooked oats is a textural difference. Cooked oats are typically a little softer and more liquid whereas overnight oats retain a tiny bit more of the oat structure.

The Best Overnight Oats Recipe

Generally, overnight oats recipes use a 1 part oats to 1.5 parts liquid ratio. There's a lot of wiggle room and things that can impact this, though - adding Greek yogurt, chia seeds, flax seeds, protein powders, and more.

My BY FAR favorite overnight oats recipe are these Overnight Oats with Protein Powder. They make a much more balanced breakfast, with 37 grams protein, 11 grams healthy fat, and 10 grams fiber!

a picture of apple pie overnight oats with text overlay "healthy overnight oats recipes"

Overnight Oats Q&A

I've written several overnight oats recipes and have gotten a lot of questions about overnight oats over the years, so in the spirit of keeping everything in one place/ having one resource, here are the answers to a few more common questions I get:

What's the best jar for overnight oats?

You can use whatever container you have for overnight oats. I'm partial to a 16-ounce wide mouthed mason jars, but many folks love Weck jars, too.

Do you eat overnight oats cold?

Overnight oats can be eaten hot or cold, but most often are consumed cold.

Can you freeze overnight oats?

You can freeze overnight oats! I suggest freezing overnight oats in individual portions. Place them in an airtight container (even a zip top plastic bag can work) and freeze up to 3 months.

Thaw them overnight in the fridge.

Can you heat up overnight oats?

You can heat overnight oats, either on the stove top or in a microwave. You may need to add an extra tablespoon or two of your preferred milk, as sometimes heating can lose some moisture and affect the texture.

jars of banana almond overnight oats with text overlay, "are overnight oats safe?"

Can you microwave overnight oats?

Yes, microwave overnight oats (without toppings) for one minute, then give a stir and heat an additional 30 seconds if needed until it's the temperature you want.

Stir again and add a splash or two of milk if needed (something they get thicker when microwaved). Add any desired toppings and enjoy!

Are overnight oats gluten-free?

Overnight oats are gluten-free as long as you use certified gluten-free oats.

Are overnight oats dairy-free?

Overnight oats can be dairy-free so long as you're using a plant-based milk alternative. Additionally, many overnight oats recipes call for yogurt, so use either dairy-free yogurt or a yogurt-free recipe. And of course be sure any toppings are dairy-free, too.

Are overnight oats heart healthy?

Generally speaking, yes, overnight oats are heart healthy due to their high fiber (especially soluble fiber) content.

Learn a bit more about fiber and other high fiber foods here!

How long do overnight oats last?

Overnight oats will last 3-5 days when refrigerated in an airtight container.

What type of oats should you use in overnight oats?

Old-fashioned oats are the most common oat used in overnight oats recipes. You can use quick oats or steel cut oats, but you need to use a recipe specifically for them. Quick and steel cut oats require different amounts of liquids and impact the absorption time.

Overnight Oats Recipes

If you're looking for some more overnight oats recipes to try, here are some of my favorites:

Cookie Dough Overnight Oats

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These Chocolate Chip Cookie Dough Overnight Oats are indulgently creamy and studded with mini chocolate chips. Full on chocolate chip cookie dough vibes! Except as a healthy, balanced breakfast high in protein, fiber, and healthy fats that you can take on the go!

blue and white kitchen towel behind a small glass jar of chocolate chip cookie dough overnight oats

Why You'll Love These Chocolate Chip Overnight Oats

  • These chocolate chip overnight oats are sweet, creamy, and will remind you of the flavors of chocolate chip cookie dough.
  • Overnight oats are incredibly easy to make, with less than 10 minutes of hands on prep time required! The rest of the time your fridge will do the work for you - literally as you sleep!
  • Even though they taste dessert-like, they're actually a super balanced breakfast.
  • These cookie dough overnight oats have
  • If you find yourself short on time in the mornings, these overnight oats are perfect to take from the fridge and pop in your work or gym back to take on-the-go.
  • What's more loved by kids than cookie dough and chocolate chips?! My kids love this breakfast - I just leave out the protein powder when I make it for them!

Featured Ingredients

mise en place of ingredients to make chocolate chip cookie dough overnight oats
  • Old-Fashioned Oats: I recommend using old-fashioned oats for a classic overnight oats texture. If you do choose steel cut or quick cut oats, know those will impact the absorption amount and time.
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Greek Yogurt: Greek yogurt adds the best creaminess, plus nutritional benefits, too, like more protein and calcium.
  • Milk of Choice: I use unsweetened almond milk in this recipe and in the nutrition calculations, but use whatever milk you prefer to drink.
  • Chocolate Chips: obviously you need chocolate chips in a chocolate chip cookie dough inspired overnight oats! We love mini chocolate chips for the best ratio of chocolate to overnight oats in each bite, but use what works for you! (I'm also a fan of Lily's chocolate chips for a no added sugar/ stevia-sweetened variety!)
  • Vanilla Extract: a little bit adds some wholesome vanilla cookie dough vibes!
  • Protein Powder: again, if I'm making this for the kids, I leave the protein powder out (there's plenty in here for them without it). But my husband and I prefer a little more protein in our breakfasts, so we add a scoop of vanilla protein powder. Collagen peptides work, too. Use (or don't use) what works for you!

Best Tips to Make Cookie Dough Overnight Oats

a jar of ingredients waiting to be mixed up to make cookie dough protein overnight oats
  • Use old-fashioned oats - they work best for overnight oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Have fun with toppings! We usually keep these cookie dough oats simple with a sprinkle of chocolate chips, but other yummy additions include chopped nuts, sunflower seeds, a drizzle of nut butter, and banana slices.
  • If you're leaving out the protein powder, start with ⅓ cup milk. I like my overnight oats a little thicker, and the protein powder helps add to that texture. Starting with less milk can help make sure it's not too loose. You can always add more later!

Recipe Q&A

Are these cookie dough overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat these chocolate chip overnight oats hot or cold?

Either! Overnight oats are often consumed cold, but they can easily be warmed.

To warm up your overnight oats, heat them in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set.

Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

a spoonful of chocolate chip overnight oats

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

a close up of chocolate chip overnight oats

Why are my overnight oats too thick/ thin?

There could be several reasons for absorption issues with your overnight oats. Different protein powders, types of milk, yogurts, and types of oats (i.e. old-fashioned vs. quick) can all alter how much liquid is absorbed.

Plus we all have personal preferences, too, so some (like me!) may prefer overnight oats a little thicker and creamier, and some may prefer them thinner.

Play around with your specific ingredients to see if you need to adjust liquid levels to suit your preferences.

More Delicious Overnight Oats Recipes

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

blue and white kitchen towel behind a small glass jar of chocolate chip cookie dough overnight oats
Print Recipe
5 from 1 vote

Cookie Dough Overnight Oats

These Chocolate Chip Cookie Dough Overnight Oats are indulgently creamy and studded with mini chocolate chips. Full on chocolate chip cookie dough vibes! Except as a healthy, balanced breakfast high in protein, fiber, and healthy fats that you can take on the go!
Prep Time10 mins
Set Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 414kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seeds
  • 1 scoop protein powder vanilla, unflavored, or your preferred type
  • ½ cup unsweetened almond milk or milk of choice
  • ¼ cup nonfat plain Greek yogurt
  • ½ teaspoon vanilla extract
  • 1 tablespoon mini chocolate chips

Instructions

  • Combine all ingredients except chocolate chips in a small bowl or mason jar. Stir until evenly incorporated.
  • Let mixture sit for 5 minutes. Then add mini chocolate chips and stir again. (This second stir allows the overnight oats to start thickening and prevents the oats, seeds, and chocolate chips from settling on the bottom.)
  • Cover container and refrigerate overnight, or at least 4 hours.
  • When you're ready to enjoy, give your overnight oats a quick stir to see if you need to add any additional milk to create your preferred consistency.
  • Add any desired toppings and enjoy!

Notes

Nutrition information is calculated with unsweetened almond milk and 1 scoop Optimum Nutrition Vanilla Whey Protein Powder.

Nutrition

Calories: 414kcal | Carbohydrates: 35g | Protein: 37g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 4.8g | Monounsaturated Fat: 2.2g | Cholesterol: 33mg | Sodium: 177mg | Potassium: 405mg | Fiber: 9g | Sugar: 11g | Vitamin C: 0.2mg | Calcium: 498mg | Iron: 4.2mg

Still here? Save this Apple Pie Overnight Oats recipe to Pinterest -- or go make them now and share a pic to Instagram (tag me!) when you're done!

Apple Pie Overnight Oats

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These Apple Pie Overnight Oats are deliciously creamy and full of the flavors of apple pie! They're also full nourishing ingredients like oats, chia seeds, flax seeds, applesauce, Greek yogurt, cinnamon, and more. Loaded with protein and fiber, they make a fantastic healthy, balanced breakfast you can grab-and-go.

A spoon getting a bite of apple pie overnight oats out of a white bowl

Why You'll Love These Apple Pie Overnight Oats

  • These apple overnight oats pair sweet flavors of autumn with creamy, delicious overnight oats.
  • They're relatively low maintenance - you don't need to cook the apples like in some other recipes. (I've tested multiple ways and this was the favorite version of every person in my family!)
  • Despite how sweet and dessert-like they taste, they're actually an incredibly balanced breakfast! They've got protein, fiber, and healthy fats.
  • You need less than 10 minutes of hands on time to create a satisfying grab-and-go breakfast.

Featured Ingredients

ingredients laid out to make apple pie overnight oats
  • Old-Fashioned Oats: I recommend using old-fashioned oats for a classic overnight oats texture. If you do choose steel cut or quick cut oats, know those will impact the absorption amount and time.
  • Applesauce: Adding a little unsweetened applesauce to the oats mixture carries some apple pie flavor throughout the oats. It adds some natural sweetness, too!
  • Apple: Some other recipes cook their apples first, and I'll be honest - I totally thought that was going to be more apple pie-like, too! But after testing it multiple ways, my family loves the juicy crispness and fresh, bright apple flavor of the raw diced apple stirred in!
  • Cinnamon: This adds the best flavor to the oats and the apple topping. And really helps create more apple pie vibes!
  • Maple Syrup: You can use maple syrup or whatever your preferred sweetener is. I find maple syrup really makes a huge impact in the caramelized apple topping, personally, so I use maple syrup there. But inside the oats, I personally use allulose to sweeten to reduce the total added sugar. You do what works for you!
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Greek Yogurt: Greek yogurt adds the best creaminess, plus nutritional benefits, too, like more protein and calcium.
  • Milk of Choice: I use unsweetened almond milk in this recipe and in the nutrition calculations, but use whatever milk you prefer to drink.
  • Almond Butter: This makes these apple overnight oats taste even creamier and more decadent. Plus it's a nutrient-dense ingredient, adding more healthy fats, protein, fiber, vitamins, and minerals.

Best Tips for This Recipe

apple pie overnight oats after absorbing all night
  • Use old-fashioned oats - they work best for overnight oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Add additional protein if you want. We all have different needs and I know many folks find they feel better consuming 20-30 grams (or more!) protein in the morning. If that's you, feel free to add a vanilla or unflavored protein powder of your choice. (I love adding a scoop of collagen peptides - it's an easy, flavorless way to boost the protein that doesn't impact the texture, either!)
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Half the fun of overnight oats is in the toppings. I love adding some extra diced apples and cinnamon on top, but you do you! Try raisins, craisins, pumpkin seeds, chopped walnuts, sliced almonds, a drizzle of almond butter, toasted coconut flakes - have fun!

Recipe Q&A

Are these applesauce overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat these apple pie overnight oats hot or cold?

Either! Overnight oats are often consumed cold, but they can easily be warmed.

To warm up your overnight oats, heat them in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set.

Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

a white bowl with gold specks full of applesauce overnight oats with cinnamon and diced apples on top

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

Why are my overnight oats too thick/ thin?

There could be several reasons for absorption issues with your overnight oats. Different protein powders, types of milk, yogurts, and types of oats (i.e. old-fashioned vs. quick) can all alter how much liquid is absorbed.

Plus we all have personal preferences, too, so some (like me!) may prefer overnight oats a little thicker and creamier, and some may prefer them thinner.

Play around with your specific ingredients to see if you need to adjust liquid levels to suit your preferences.

Apple Pie Overnight Oats dusted with cinnamon in a white and gold bowl

More Delicious Overnight Oats Recipes

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

A spoon getting a bite of apple pie overnight oats out of a white bowl
Print Recipe
5 from 1 vote

Apple Pie Overnight Oats

Apple Pie Overnight Oats are deliciously creamy and full of the flavors of apple pie! They make a healthy, grab-and-go breakfast, too!
Prep Time10 mins
Set Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 395kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ⅓ cup unsweetened almond milk or milk of choice
  • ¼ cup nonfat Greek yogurt
  • ¼ cup unsweetened applesauce
  • 1 tablespoon almond butter
  • ½ teaspoon vanilla extract
  • 1-2 teaspoons maple syrup
  • ¼ cup diced apple

Instructions

  • Combine all overnight oats ingredients (oats, flax, chia, cinnamon, milk, Greek yogurt, applesauce, vanilla, almond butter, and sweetener) in a jar. Stir until evenly incorporated.
  • Add diced apples and stir again.
  • Cover and refrigerate oats overnight, or at least 4 hours.
  • When you're ready to enjoy your oats, give them a stir to see if you like the consistency or if you need to adjust with another splash or milk or two.
  • Add any desired toppings and enjoy!

Notes

Note: I often add a scoop of collagen peptides or half a scoop of protein powder to these overnight oats. Collagen peptides don't typically affect absorption, but most protein powders will require a little extra milk - adjust accordingly!

Nutrition

Calories: 395kcal | Carbohydrates: 47g | Protein: 16g | Fat: 17g | Saturated Fat: 1.6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6.9g | Cholesterol: 3.1mg | Sodium: 89mg | Potassium: 503mg | Fiber: 11g | Sugar: 21g | Vitamin C: 2mg | Calcium: 361mg | Iron: 3.9mg

Still here? Save this Apple Pie Overnight Oats recipe to Pinterest -- or go make them now and share a pic to Instagram (tag me!) when you're done!

Black Forest Overnight Oats

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Black Forest Overnight Oats are creamy, rich, and fudge, studded with sweet cherries. And while these Chocolate Cherry Overnight Oats taste indulgent, they're a balanced way to start the day. They've got over 30 grams protein and 12 grams fiber.

a cherry on top of a jar of chocolate cherry black forest overnight oats

Why You'll Love These Chocolate Cherry Overnight Oats

  • These black forest overnight oats pair sweet, indulgent cherries with rich, creamy fudgy chocolate protein overnight oats - so delicious!
  • Despite how decadent they taste, they're actually an incredibly balanced breakfast! They've got over 30 grams protein, 12 grams fiber, and no added sugar.
  • Chocolate cherry overnight oats only need 7 ingredients and less than 10 minutes of hands-on time. Then just go to bed and you'll wake up to a satisfying grab-and-go breakfast!

Featured Ingredients

ingredients to make chocolate cherry overnight oats
  • Old-Fashioned Oats: I recommend using old-fashioned oats for a classic overnight oats texture. If you do choose steel cut or quick cut oats, know those will impact the absorption amount and time.
  • Cherries: Cherries (along with chocolate) are a staple in black forest dishes. You can use fresh cherries, or frozen that have been thawed. Be sure to remove all pits from fresh cherries!
  • Chocolate Protein Powder: Chocolate protein powder adds sweetness, chocolaty flavor, and packs in protein. It helps make these overnight oats a more balanced breakfast. I personally use Optimum Nutrition Double Rich Chocolate Whey Protein. They're third party tested, more accessible, and taste good -- but use what works for you! (I always recommend purchasing supplements that are third party tested, though.)
  • Cocoa Powder: A tablespoon helps create a rich and fudgy chocolate flavor. Nutritionally, it also adds some fiber, iron, and additional antioxidants.
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Greek Yogurt: Greek yogurt adds the best creaminess, plus nutritional benefits, too, like more protein and calcium.
  • Milk of Choice: I use unsweetened almond milk in this recipe and in the nutrition calculations, but use whatever milk you prefer to drink.

Best Tips to Make Black Forest Overnight Oats

ingredients in a jar to make black forest overnight oats
  • Use old-fashioned oats - this recipe has been tested most successfully with old-fashioned oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Sweeten to your preferences - I personally don't like things overly sweet, and find the sweetener included in my protein powder along with the natural sweetness of cherries is plenty sweet. But if you like things very sweet and/ or are using an unsweetened protein powder, you may prefer to add a little of your prefer sweetener.
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Don't forget to add some fun toppings! A dollop of whipped cream, mini chocolate chips, and a cherry on top are fun, dessert-inspired toppings, but fresh cherries and almonds are crazy delicious here, too!

Recipe Q&A

Are these chocolate cherry overnight oats dairy-free?

They can be made dairy-free by using a plant-based protein powder, plant-based milk alternative, and a dairy-free yogurt (such as a coconut milk-based yogurt).

Note that those adjustments will change nutrition information listed, and using a thinner yogurt will affect the texture of the oats (I'd start with ⅓ cup milk instead of ½ cup in that case - you can always add more later!).

Are overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat overnight oats hot or cold?

Either! Overnight oats are often consumed cold, but they can easily be warmed.

To warm up your overnight oats, heat them in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set.

Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

a spoonful of fudgy black forest overnight oats

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

Why are my overnight oats too thick/ thin?

There could be several reasons for absorption issues with your overnight oats. Different protein powders, types of milk, yogurts, and types of oats (i.e. old-fashioned vs. quick) can all alter how much liquid is absorbed.

Plus we all have personal preferences, too, so some (like me!) may prefer overnight oats a little thicker and creamier, and some may prefer them thinner.

Play around with your specific ingredients to see if you need to adjust liquid levels to suit your preferences.

More Delicious Overnight Oats Recipes

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a cherry on top of a jar of chocolate cherry black forest overnight oats
Print Recipe
5 from 1 vote

Black Forest Overnight Oats

Black Forest Overnight Oats are creamy, rich, and fudge, studded with sweet cherries. And while these Chocolate Cherry Overnight Oats taste indulgent, they're a balanced way to start the day with over 30 grams protein and 10 grams fiber.
Prep Time10 mins
Set Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 388kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 scoop chocolate protein powder
  • 1 tablespoon cocoa powder
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • ½ cup unsweetened almond milk
  • ¼ cup nonfat plain Greek yogurt
  • ½ cup chopped cherries fresh or frozen, thawed
  • optional garnishes: whipped cream, mini chocolate chips

Instructions

  • Combine all the ingredients except the cherries into a small bowl or mason jar. Stir until evenly combined.
  • Let mixture set for 5 minutes then stir again. This step helps prevent the oats and seeds from settling at the bottom of the jar. If you want to mix your cherries in, stir in now.
  • Cover the container and refrigerate overnight oats for overnight, or at least 4 hours.
  • When ready to eat, stir and see if you need to add an extra splash or two of milk to create your ideal consistency.
  • Stir in or layer overnight oats with cherries. If desired, garnish with a small dollop of whipped cream and a few mini chocolate chips and enjoy.

Notes

Nutrition information uses Optimum Nutrition Double Rich Chocolate Whey Protein, unsweetened almond milk, and does not include whipped cream or mini chocolate chips.

Nutrition

Calories: 388kcal | Carbohydrates: 41g | Protein: 37g | Fat: 11g | Saturated Fat: 1.8g | Polyunsaturated Fat: 4.9g | Monounsaturated Fat: 2.4g | Cholesterol: 38mg | Sodium: 168mg | Potassium: 714mg | Fiber: 12g | Sugar: 13g | Vitamin C: 5.6mg | Calcium: 484mg | Iron: 4.8mg

Coconut Cream Pie Overnight Oats

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Overnight Oats with Coconut Milk are creamy, indulgent, and give off strong Coconut Cream Pie Overnight Oats vibes. These Coconut Overnight Oats are easily gluten- and dairy-free, and are a low-maintenance recipe requiring less than 10 minutes of hands on prep time.

A jar of coconut cream pie overnight oats layered with whipped cream

Why You'll Love These Coconut Overnight Oats

  • These coconut overnight oats are ultra creamy, rich, and decadent - tasting like a coconut cream pie!
  • They're very simple to make, with less than 10 ingredients requiring less than 10 minutes of hands-on preparation time. The rest of the time your fridge does your work for you, so you're ready to grab-and-go this easy, delicious breakfast in the morning!
  • You can easily customize these overnight oats to your preferences. Want a little more protein? Use Greek yogurt. Need them dairy-free? Use coconut-based yogurt.

Featured Ingredients

ingredients to make overnight oats with coconut milk
  • Old-Fashioned Oats: I recommend using old-fashioned oats for the best overnight oats texture. That said, you can use steel cut or quick cut oats, it will just impact the absorption amount and time.
  • Coconut Milk: I recommend using canned coconut milk in this recipe, as it's thicker, creamier, and helps give more coconut cream pie vibes. I personally prefer to use lite canned coconut milk. Note that if you use the thinner coconut milk in a carton, like in the refrigerated section of the store, it will affect the texture of your oats and make them thinner.
  • Shredded Coconut: Let it get nice and toasted and this goes a long with with adding texture and flavor to these oats.
  • Yogurt: Use a yogurt that fits your needs. Coconut milk yogurt makes a delicious, dairy-free option. I personally live in a very rural area and can't always find coconut milk yogurt, so plain Greek yogurt works well, too.
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Vanilla Extract: Just a little helps elevate the dessert and "coconut cream pie" type vibes of these overnight oats.
  • Sweetener: Use a sweetener that makes sense for you. The above image features a non-nutritive natural sweetener called allulose, but you can use stevia, monk fruit, erythritol, coconut sugar, sugar, or even honey or date syrup.

Best Tips to Make Overnight Oats with Coconut Milk

Coconut Overnight Oats
  • Use old-fashioned oats - this recipe has been tested most successfully with old-fashioned oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Sweeten to your preferences - that includes the level of sweetness and with the type of sweetener.
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Don't forget to add some fun toppings! You can go for more dessert-like, with whipped cream, toasted coconut, and chocolate chips, or you can add more nutrient-dense toppings like fresh fruit, nuts, and seeds.

Recipe Q&A

Are these coconut milk overnight oats dairy-free?

These coconut milk overnight oats can be made dairy-free by using a dairy-free yogurt (such as a coconut milk-based yogurt).

Are overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat overnight oats hot or cold?

Either! Overnight oats are often consumed cold, straight out of the fridge, but they can easily be warmed.

To enjoy hot oats, simple heat overnight oats in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set. Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

a white bowl of coconut milk overnight oats

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

Why are my overnight oats too thick/ thin?

Often absorption issues are due to using different types of milk (for example, coconut milk in the refrigerated, drinkable section is thinner than canned coconut milk like this recipe calls for). It may also be due to using different types of yogurt and oats (quick oats absorb faster and steel cut oats absorb slower than old-fashioned oats).

Additionally, if you're adding any protein powder, that can also play a role in the texture.

Ultimately we all have different preferences, too, so play around with your specific ingredients and see if you need to add more or less liquid to suit your preferences.

More Delicious Overnight Oats Recipes

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

A jar of coconut cream pie overnight oats layered with whipped cream
Print Recipe
5 from 1 vote

Overnight Oats with Coconut Milk

Overnight Oats with Coconut Milk are creamy, indulgent, and give off strong coconut cream pie vibes -- plus they're so simple to make!
Prep Time10 mins
Cook Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast, Dessert
Cuisine: American
Servings: 1
Calories: 301kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ⅓ cup old-fashioned oats
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seeds
  • ⅓ cup canned lite coconut milk
  • ¼ cup Greek yogurt use coconut milk yogurt for dairy-free
  • 2 teaspoons sweetener like allulose, stevia, monk fruit, or sugar
  • ½ teaspoon vanilla extract
  • 1 teaspoon shredded coconut toasted

Instructions

  • Combine all ingredients except shredded coconut in a jar or container and stir. Let sit for 5 minutes.
  • Stir one more time, to prevent oats and seeds from settling to the bottom. If you want shredded coconut inside the oats, add before stirring this second time. If not, save it to top your overnight oats with at the end.
  • Let overnight oats sit and absorb in the fridge overnight, or at least 4 hours.
  • Stir and adjust consistency with an additional splash or two of milk if desired. Add any desired toppings and enjoy!

Notes

Nutrition facts are calculated with lite coconut milk, allulose, and with unsweetened shredded coconut - does not include the whipped cream garnish in pictures (though I highly recommend it as a fun and delicious addition!).

Nutrition

Calories: 301kcal | Carbohydrates: 37g | Protein: 13g | Fat: 14g | Saturated Fat: 6.5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1.4g | Cholesterol: 3.1mg | Sodium: 43mg | Potassium: 363mg | Fiber: 8g | Sugar: 3g | Vitamin C: 0.2mg | Calcium: 162.9mg | Iron: 3.6mg

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

Overnight Oats with Protein Powder

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These Overnight Oats with Protein Powder are rich, creamy, and deeply chocolate (with a vanilla option in the recipe notes). Packed with protein and fiber, these chocolate protein overnight oats can be meal prepped for a grab-and-go balanced breakfast that's delicious and filling.

creamy, richly chocolate protein overnight oats

Why You'll Love These Overnight Oats with Protein Powder

  • They're creamy, flavorful, and so delicious. Plus, did you know overnight oats can be enjoyed hot or cold?
  • They're SO easy. Low maintenance is the name of the game here. Literally toss a few ingredients in jar, shake, refrigerate, and breakfast is ready in the AM.
  • Protein powder overnight oats make a nutritionally balanced, satisfying breakfast. They've got over 30 grams of protein, 10 grams of fiber, healthy fats, and are a good and excellent source of many vitamins and minerals.
  • They're crazy convenient, whether you want to meal prep them for breakfasts at home or to grab-and-go to eat at work or school.

Featured Ingredients

Ingredients to Make Overnight oats with Protein Powder
  • Oats: Old-fashioned rolled oats work best in this recipe (instant, quick, and steel cut oats require different amounts of liquid and setting time). Use certified gluten free oats if you have a medical need.
  • Chia Seeds: These add fiber, healthy fat, a little protein, and help thicken the overnight oats.
  • Flax Seeds: They also add nutrition (fiber and healthy fats) and function (help thicken).
  • Protein Powder: This provides most of the protein and adds flavor and sweetness. You can use any flavor or type of protein powder you prefer, just always choose a third party tested option!
  • Cocoa Powder: Gives a really rich and fudgy chocolate flavor. And did you know cocoa powder actually adds a nutritional boost of fiber, protein, and iron?
  • Milk: I personally enjoy unsweetened almond milk in this recipe, but use whatever kind of milk you prefer to drink.
  • Greek Yogurt: A little bit of plain, nonfat Greek yogurt adds a little flavor and creaminess, as well as protein and vitamins and minerals like calcium.

What Type of Protein Powder Should You Use?

It depends! When it comes to food and nutrition, there's never just one right answer. The best protein powder for you is one that best fits your needs! Consider your taste preferences, if you tolerate artificial sweeteners, any food allergies, whether you're a vegetarian or vegan, etc.

That said, as a dietitian I HIGHLY recommend you choose a protein powder that is third party tested to ensure product safety.

Whey Protein Powder

My current personal favorite is Optimum Nutrition Gold Standard 100% Whey Protein in Double Rich Chocolate. It's delicious and safe, as it's third party tested, they do daily quality assurance audits, and every ingredient has a Certificate of Analysis.

Plant-Based Protein Powder

If you're looking for a plant-based alternative, there is a Plant-Based Optimum Nutrition Protein Powder (lol I promise this is not sponsored, Optimum Nutrition has never heard of me).

Orgain makes a plant-based protein powder that's quite popular with some of my clients and among some of my dietitian colleagues. They do use facilities with a third party Food Safety and GMP certification from either NSF, or other Global Food Safety Initiative (also known as GFSI) benchmarked certifications such as SQF, BRC, or FSSC, but they do not third party test their actual supplements themselves.

How to Make Protein Overnight Oats

Ingredients in a Jar to Stir to Make Protein Overnight Oats
  1. In a wide-mouth pint-sized mason jar or other storage container, add all of the ingredients.
  2. Stir ingredients (or shake, if using a mason jar) until all the ingredients are evenly combined.
  3. Now WAIT! Let the overnight oats mixture sit for 5 minutes then stir a second time before storing in the fridge overnight. *This second shake is KEY to preventing the oats and seeds from settling at the bottom!*
  4. Place in the fridge overnight, or at least 4 hours.
  5. In the morning, give your oats a quick stir before eating. Don't forget to top with anything you'd like to add for taste and/ or nutrition! (I love adding fresh berries and sometimes nut or seed butter or even chocolate chips - I like these Lily's stevia-sweetened dark chocolate chips!)

Note that based on the protein powder you use or your preferences for how thick you like your overnight oats, you may need to adjust the amount of milk used.

Storage

Overnight oats can be both stored and eaten out of the same container. You need a container with an airtight seal, like these 16 ounce wide-mouth glass mason jars or these 22 oz glass meal prep containers.

How to Meal Prep Overnight Oats

You can meal prep overnight oats two ways: making them fully and storing in the fridge, or prepping the dry ingredients and storing in the pantry.

To Fully Prep Ahead: Make the chocolate protein overnight oats as instructed in the recipe then refrigerate up to 3-5 days in airtight containers.

Prep the Dry Ingredients for the Pantry: Short on fridge space? Place all the dry ingredients (oats, chia seeds, flax seeds, cocoa powder, and protein powder) in a mason jar and seal the lid. Store these in your pantry or a dry environment up to 30 days. When you're ready to make the overnight oats, add wet ingredients (milk and Greek yogurt), shake, shake again, then refrigerate overnight and enjoy in the AM!

Warming Up Overnight Oats

Protein overnight oats can be enjoyed hot or cold. To warm up your overnight oats, heat in the microwave, stirring frequently. Start at 30-60 seconds, then add 10-15 seconds until your oats are at your desired temp.

Creamy vanilla overnight oats topped with blackberries, with chocolate protein overnight oats behind them.

Overnight Oat Toppings

One fun thing about these overnight oats with protein powder is they make a great vessel for toppings! When it comes to toppings, I like to keep flavor, fun, and nutrition in mind.

For example, strawberries and raspberries pair deliciously with chocolate AND they add more fiber, vitamins, minerals, antioxidants, and phytonutrients.

A drizzle of nut or seed butter is super tasty and satisfying AND adds more healthy fats, fiber, vitamins, minerals, and a little protein.

More overnight oats topping ideas include:

  • Fresh fruit
  • Frozen fruit (add before refrigerating, so the fruit will thaw and soften some overnight)
  • Dried fruit
  • Nut and seed butters
  • Chopped nuts
  • Seeds, like pumpkin or sunflower seeds
  • Hemp hearts
  • Shredded coconut
  • Chocolate chips
A wide mouth ball mason jar with chocolate overnight oats and fresh sliced strawberries held in a hand.

Recipe Q&A

Do you eat overnight oats hot or cold?

You absolutely can! It's totally your preference, but overnight oats are absolutely safe to enjoy cold. They can be quite refreshing in the summer months, or heated in the microwave on a chilly morning.

Are overnight oats safe?

Overnight oats are perfectly safe to consume. Some folks get concerned about phytic acid in oats, dubbing it an "anti-nutrient" as phytic acid can slightly inhibit some nutrient absorption (iron, zinc, and calcium) at the time you're eating that current meal.

Research shows us that phytic acid is rarely a concern if you're eating an overall balanced diet.

But, if you're concerned about the phytic acid content of oats, rest assured that soaking foods higher in phytic acid, especially overnight, is one way to reduce phytate content (study 1, study 2).

Are there benefits of overnight oats vs cooked oatmeal?

Nutritionally speaking, not really! Overnight oats and cooked oats are pretty nutritionally equivalent.

The main benefit of overnight oats is how much time it saves you on busy mornings! Low prep and no cook is hard to beat!

Are overnight oats good for weight loss?

No single food, including overnight oats, is going to have any effect on your weight, no matter how nutrient-dense it is. Your weight is an outcome independent of specific foods, but more related to your genetics, environment, medical conditions, medications, and your habits, including your eating habits.

Does nutrition play a role in weight management? Sure, but it's important to remember that eating an overall balanced diet is going to be more important to you finding your feel good weight than any one specific food.

Are Overnight Oats with Protein Powder Healthy?

That said, these high protein overnight oats are something that I would consider generally healthy, as a dietitian.

Many of my clients find that starting their day with a higher protein breakfast, around 20-30 grams, helps them be more satisfied throughout the day. Which can prevent overeating and binging later.

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

Overnight Oats Nutrition

The fudgy variety of these protein overnight oats contain 340 calories, 37 grams protein, 28 grams carbs, 10 grams fiber, and 11 grams fat. They're also an excellent source (provides 20% daily value or more) of magnesium, potassium, vitamin E, vitamin K, calcium, copper, iron, phosphorus, selenium, zinc, and omega-3 fatty acids.

Please note that these nutrition stats are based on using unsweetened almond milk, nonfat plain Greek yogurt, and Optimum Nutrition Double Rich Chocolate 100% Whey Protein Powder.

Nutrition information will vary based on type of protein powder and milk used, and if you adjust the amount of milk based on your preferences/ how absorbent your protein powder is.

A Spoonful of Richly Chocolate Overnight Oats with Protein Powder

Other Related Healthy Oat Recipes You'll Love

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

creamy, richly chocolate protein overnight oats
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5 from 1 vote

Overnight Oats with Protein Powder

These Overnight oats with Protein Powder are rich, creamy, and deeply chocolate (with a vanilla option in the recipe notes). Packed with protein and fiber for a balanced breakfast to start your day!
Prep Time5 mins
Chill Time4 hrs
Total Time4 hrs 5 mins
Course: Breakfast
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 1
Calories: 340kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seeds
  • 1 tablespoon cocoa powder
  • 1 scoop chocolate protein powder
  • ½ cup unsweetened almond milk
  • ¼ cup nonfat plain Greek yogurt

Instructions

  • In a wide-mouth pint-sized mason jar or other storage container, add all of the ingredients.
  • Seal the lid on the container, then stir (or shake) until all the ingredients are evenly combined. Let overnight oats sit for 5 minutes, then shake again (this step is KEY for the oats and seeds not clumping together and settling on the bottom).
  • Place in the fridge overnight, or at least 4 hours.
  • In the morning, give your oats a quick stir, add any desired toppings, and enjoy!

Notes

Nutrition information calculated using nonfat, plain Greek yogurt and Optimum Nutrition Double Rich Chocolate Protein Powder and does not include toppings.
You may need a little more or less milk based on your protein powder (some can make the overnight oats thicker than others) and based on how thick you prefer your overnight oats.
*For a vanilla option, use a vanilla protein powder, omit the cocoa powder, and add ½ teaspoon vanilla extract and any additional desired flavorings, like cinnamon.

Nutrition

Calories: 340kcal | Carbohydrates: 28g | Protein: 37g | Fat: 11g | Saturated Fat: 1.8g | Polyunsaturated Fat: 4.9g | Monounsaturated Fat: 2.4g | Cholesterol: 38mg | Sodium: 168mg | Potassium: 543mg | Fiber: 10g | Sugar: 3.5g | Vitamin C: 0.2mg | Calcium: 474mg | Iron: 4.5mg

Healthy Corn Casserole

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This Healthy Corn Casserole is light, fluffy, creamy, and tastes so decadent! If you've never had this popular Southern holiday dish, it's like a corn bread and corn pudding hybrid! Best part? It's simple to make, too!

a forkful of healthy corn casserole

Why You'll Love This Healthy Corn Casserole

  • It's so dang good. It tastes rich and indulgent, with all the creaminess of corn pudding, but can better hold its shape.
  • This Healthy Corn Casserole is ridiculously easy to make. Combine just 6 ingredients in a bowl, stir, pour into a baking dish, and bake until done. That's it!
  • While it's just as creamy, fluffy, and indulgent as more traditional Southern recipes, it's lighter and lower fat, with some of the fat content now using a more heart healthy extra virgin olive oil compared to butter with more saturated fat.
  • It can be reheated if you need to make it ahead for a big holiday meal.

Ingredients

ingredients to make healthy corn casserole
  • Cornbread Muffin Mix: You need an 8.5 ounce cornbread muffin mix - such as Jiffy.
  • Greek Yogurt: Plain, nonfat Greek yogurt gives the same creaminess as sour cream, but lighter and with more protein and less saturated fat.
  • Corn Kernels: Drain a can of corn (I prefer no salt added) and this is ready to stir in.
  • Creamed Corn: A can of creamed corn adds a little sweetness and extra moisture to help create the perfect fluffy, creamy texture.
  • Extra Virgin Olive Oil: Instead of a stick of butter in traditional Southern recipes, we cut back on the amount of fat (you genuinely won't miss it!) and use a heart healthy olive oil instead.
  • Egg: The final ingredient to help hold everything together and create the ideal consistency.

Recipe Tips and Q&A

collage of images depicting how to make a healthy-ish corn casserole

How do you know when it's done?

The corn casserole is done when it's golden brown around the edges and doesn't appear wet and jiggly in the center.

Can you make this corn casserole ahead of time?

Yes. If you need to make it ahead of time, I recommend making it a day in advance and keeping it refrigerated until you're ready to reheat.

How to reheat corn casserole:

Remove the corn casserole from the fridge and let come to room temperature for 30 minutes on the counter. Cover with foil and place in a 325°F oven for 10-15 minutes, or until heated through.

Can you double the recipe?

Yes. Double all of the ingredients and bake in a 9x13-inch baking dish. Increase the baking time to 60 minutes, or until golden brown on the edges and the center is not wet/ jiggly.

How do you store leftovers?

Leftovers should be stored in an airtight container and kept refrigerated up to 5 days or frozen up to 3 months.

a fork of healthy corn casserole

Recipe Variations

While corn casserole is traditionally pretty simply, just like this lightened recipe, you can totally make it your own with some fun variations:

  • Cheesy: Add a half cup of shredded cheddar cheese into the batter, then halfway through baking sprinkle another ¼ to ½ cup cheese on top.
  • Spicy: Dice a jalapeno pepper and add it to the batter. Top with jalapeno slices or pepperjack cheese.
  • Bacon & Cheese: Add ¼ cup shredded cheese, 4 slices of crumbled bacon, and 2 tablespoons of chopped chives to the batter.
  • Southwest: Dice half a bell pepper, ¼ of an onion, and add to the batter along with a 4 ounce can of chopped green chilies. Halfway through baking, sprinkle shredded cheese on top.
  • Italian: Add ¼ cup each caramelized diced onions and peppers, a link of browned ground sausage, ¼ cup mozzarella cheese, 2 cloves minced garlic, and 1 teaspoon Italian seasoning.
  • Tomato Basil: Add 2 tablespoons minced sundried tomatoes and 2 tablespoons chopped fresh basil.
  • Mediterranean: Add ¼ cup chopped roasted red peppers, ¼ cup sliced olives, ¼ cup feta cheese, and ½ teaspoon dried oregano.

Other Holiday Meal Recipes:

More Corn Recipes:

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a forkful of healthy corn casserole
Print Recipe
5 from 1 vote

Healthy Corn Casserole

This Healthy Corn Casserole is light, fluffy, creamy, and tastes so decadent! This popular Southern holiday dish is simple with just 6 ingredients.
Prep Time5 mins
Cook Time45 mins
Total Time50 mins
Course: Side Dish
Cuisine: American
Servings: 9
Calories: 214kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • 8.5 ounce cornbread muffin mix
  • 1 cup nonfat plain Greek yogurt
  • 1 can corn kernels drained
  • 1 can creamed corn
  • 2 tablespoons extra virgin olive oil
  • 1 large egg

Instructions

  • Preheat oven to 350°F and prepare a 8x8" baking pan with nonstick spray.
  • In a large bowl, whisk the egg. Add Greek yogurt and olive oil and whisk again. Stir in the creamed corn and drained corn kernels.
  • Add the corn muffin mix to the wet ingredients and mix until combined. Pour into prepared pan and bake for 45-50 minutes, or until the edges are golden brown and the center is not wet and jiggly.
  • Let cool 5-10 minutes before serving and enjoy.

Nutrition

Calories: 214kcal | Carbohydrates: 32g | Protein: 6g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.003g | Cholesterol: 20mg | Sodium: 422mg | Potassium: 171mg | Fiber: 3g | Sugar: 9g | Vitamin A: 108IU | Vitamin C: 3mg | Calcium: 45mg | Iron: 1mg

Popcorn Trail Mix

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This Popcorn Trail Mix is one of my kids' favorite after school snacks! Popcorn is a fun, kid-friendly whole grain perfect for snacking, but may not be very filling on its own. Make popcorn a nourishing, healthy snack with mix ins like nuts, seeds, dried fruit, and chocolate chips for added fun and balanced nutrition.

jar of popcorn trail mix

Why You'll Love This Snack:

  • Popcorn Trail Mix is super fun. And while it's very kid-friendly, it's a great snack for grown ups, too!
  • If you have kids, this trail mix is a really fun way to get kids hands on in the kitchen. Set out a bunch of mix-ins and let them get creative with making their own snack.
  • It's a very customizable snack, easy to personalize to fit your needs.
  • Popcorn is naturally gluten-free, making it a very allergy-friendly snack, depending on mix-ins. (In fact, sometimes we'll make it nut-free so it can be taken to my kids' nut-free school and preschool for snacks or as part of a lunch.)
  • If y'all do family movie nights (or your kids have movie nights with their friends), this makes a great movie night activity and snack!

Suggested Popcorn Trail Mix Ingredients:

Since the only real mandatory ingredient for Popcorn Trail Mix is popcorn, you can get really creative! I like to think about adding foods that can add nutritional balance (popcorn is mainly carb, so can you add protein and/ or fat?), vitamins and minerals (like with fruit, nuts, seeds), and fun (like chocolate chips or M&Ms).

assorted ingredients to make popcorn trail mix

Here are some of our favorite sweet popcorn trail mix ingredients:

  • Freeze-dried strawberries
  • Banana chips
  • Dried Cranberries
  • Dried apricots
  • Dry roasted almonds
  • Roasted peanuts
  • Dark chocolate roasted almonds
  • Whole grain cereals
  • Chocolate chips (I love Lily's for a sugar-free, stevia-sweetened option)
  • M&Ms (any flavor!)
  • Flavored Skinny Dipped Almonds or Cashews
  • Pumpkin seeds
  • Yogurt covered raisins
  • Crumbled apple chips
  • Dried cherries
  • Maple cinnamon roasted nuts
  • Mini peanut butter cups
  • Granola

And here are some delicious savory trail mix ingredients:

popcorn trail mix with freeze dried strawberries, almonds, pumpkin seeds, and chocolate chips

Popcorn Trail Mix Q&A:

Is popcorn healthy?

The definition of healthy is subjective, but popcorn can absolutely be consumed as part of an overall balanced, healthy eating pattern.

Nutritionally, air-popped popcorn has less than 100 calories for a whopping 3 cups - making it a very high-volume snack! Popcorn is also a whole grain, containing nearly 4 grams of fiber per 3 cup serving. It also contains a variety of vitamins and minerals, like:

  • Vitamin B1
  • Vitamin B3
  • Vitamin B6
  • Iron
  • Magnesium
  • Phosphorous
  • Potassium
  • Zinc

The reason popcorn can get a bad rep from a health perspective, is many times popcorn is enjoyed doused in oil, butter, and salt. And while that totally can make for a delicious treat, generous amounts of those additions would make buttery popcorn better off as a "sometimes" food vs. a "most of the times" food.

What's the best type of popcorn to buy?

I generally recommend buying plain popcorn kernels that you can pop yourself (in the microwave, on the stove top, or in an air popper). Another option is to buy microwave popcorn or pre-popped popcorn, but look for minimal ingredients - all you really need is some kind of oil and salt.

And while buttery movie-theater popcorn is delicious, I generally recommend that as more of a special treat type thing, not an every-day after school snack, type thing.

What's the best way to pop popcorn?

There's no real "best" way to pop popcorn - whatever works for you is your best way. Normally I'm all about the microwave for convenience - either ready-pop bags or some popcorn kernels poured in a brown paper bag.

Currently our microwave is broken, so we're using a stove top popping method or just buying pre-popped.

One method I do NOT recommend is the air fryer. It's too difficult to get consistent results, it takes too long, and can be a fire hazard with the popcorn popping directly into the heating unit.

How long will popcorn trail mix last?

The popcorn will taste best fresh, but it will be good for up to a week.

What's the best way to store popcorn trail mix?

Store popcorn trail mix in an airtight container at room temperature for up to one week.

Where can I get fun ingredients to add to trail mixes?

Anywhere you shop! I live in a very rural area, so I do much of my shopping at Walmart (you'd be surprised at the extent of their offerings!) and via Amazon (several ingredients linked above), and other delivery services, like Thrive Market.

Thrive Market has a lot of really fun, health-conscious foods. They're often at great prices, and for those who live in more rural/ somewhat inaccessible areas like myself, it's the only way to get some of the foods and ingredients they offer!

If you're curious to try Thrive Market, try with my affiliate link to get 40% off your first purchase.

little kid hands making their own popcorn trail mix

More on Snacking

If you're curious for more dietitian thoughts on snacking, check out these two articles I've written:

  1. Mindful Snacking - this article includes simple tips to promote more mindfulness with your snacking.
  2. Quick, Healthy Snacks - this article shares the basics of balanced snacking, as well as a pretty comprehensive list of grab-and-go, convenient healthy snacks.

More Healthy Snack Recipes:

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

jar of popcorn trail mix
Print Recipe
5 from 1 vote

Popcorn Trail Mix

Popcorn Trail Mix is a fun, kid-friendly snack, pairing whole grain popcorn with other healthy ingredients, like dried fruit, seeds, & nuts.
Prep Time10 mins
Total Time10 mins
Course: Snack
Cuisine: American
Diet: Gluten Free
Servings: 1
Calories: 184kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 1 cup air-popped popcorn
  • ¼ cup other ingredients (or up to 1 cup - you decide what ratio works best for you!)

Sweet Trail Mix Ingredients:

  • dried fruit
  • freeze dried fruit
  • nuts
  • seeds
  • chocolate chips
  • M&Ms
  • cinnamon/ maple flavored nuts or seeds
  • yogurt covered raisins
  • chocolate covered nuts, seeds, dried fruit

Savory Trail Mix Ingredients:

  • nuts
  • seeds
  • sesame sticks
  • wasabi peas
  • parmesan crisps
  • other freeze dried/ crunchy cheese
  • savory seasoning blends (like everything but the bagel seasoning)

Instructions

  • Combine all desired ingredients in a bowl and mix to combine.
  • Eat and enjoy immediately. Store leftovers in an airtight container at room temperature for up to one week.

Notes

Nutrition information will vary based on ingredients included. This nutrition information reflects 2 servings with a recipe of 2 cups of air-popped popcorn, 2 tablespoons pumpkin seeds, 2 tablespoons sliced almonds, 2 tablespoons chocolate chips, and ½ cup freeze-dried strawberries.

Nutrition

Calories: 184kcal | Carbohydrates: 20g | Protein: 5g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2.6g | Monounsaturated Fat: 4.5g | Sodium: 3mg | Potassium: 260mg | Fiber: 4g | Sugar: 9g | Vitamin C: 32mg | Calcium: 35mg | Iron: 2mg

Poblano Corn Salad with Chicken

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This Poblano Corn Salad with Chicken is an easy, flavor-packed meal. Chicken and veggies are roasted in a sheet pan and served over mixed greens with a creamy avocado dressing and queso fresco. It's a delicious weeknight dinner that is ready in 30 minutes.

a bowl of poblano corn salad with chicken topped with avocado dressing, queso fresco, and cilantro

Why You'll Love This Salad

  • This Poblano Corn Salad is SO satisfying. When I think of a satisfying salad, it has to have a lot of interest to it, just like this sad. It's got different textures (juicy chicken, crisp peppers, chewy corn, creamy dressing) and contrasting temperatures (cold salad greens with warm chicken and vegetable toppings). Plus all the interesting tastes! Cool, creamy, sweet, savory, smoky, a tiny bit of heat, salty cheese...it's so good!
  • It's easy! Sheet pan salads are a new favorite of mine, and basically you just throw a protein and a bunch of toppings on a sheet pan, roast, then put them on some salad greens!
  • You can easily customize this salad to fit your needs. Dairy free? Skip the queso fresco and add some pepitas or crushed cashews. Vegetarian? Ditch the chicken and swap in some crispy tofu or chickpeas. Not feeling a salad? Eat the sheet pan component as is or serve with rice.
  • It makes for some delicious meal prep!

Featured Ingredients:

Ingredients to Make Sheet Pan Poblano Corn Salad with Chicken
  • Poblano Peppers: Poblano peppers aren't very spicy at all. They're more similar to bell peppers, with a very, very subtle bit of heat. If you want, you can substitute green bell peppers.
  • Corn: Corn adds a delicious high fiber, whole grain chew to this salad. Feel free to cut off corn from the cob or use frozen corn kernels.
  • Chicken: Use quick-cooking chicken tenderloins, or slice chicken breasts or thighs into strips to keep the cooking time the same. You also could swap tempeh, tofu, or chickpeas to create a plant-based alternative.
  • Zucchini: This vegetable roasts well with the others, and makes a delicious addition.
  • Salad Greens: You can use any kind of salad greens, I prefer mixed greens, romaine lettuce, or both.
  • Avocado: Avocado makes the creamy base of the salad dressing.
  • Cilantro: A big flavorful component to the dressing, and a fresh, flavor-packed garnish on top of the salad.
  • Spices: These spices add so much flavor to the roasted chicken and vegetables - chili powder, cumin, garlic powder, onion powder, paprika, and oregano.
  • Lime: Helps thin the dressing and adds a bright, citrusy taste. Plus the vitamin C in it helps prevent the avocado-based dressing from browning!
  • Honey: A little goes a long way - just a touch of honey adds a subtle sweetness to the dressing to round out the flavors.
  • Queso Fresco: Cheese makes everything better, right? A bit of queso fresco sprinkled on top finishes the salad. Feel free to substitute cotija cheese, feta cheese, or a plant-based alternative (or used pumpkin seeds or crushed cashews for a non-dairy option).

How to Make Poblano Corn Salad with Chicken

collage depicting various steps of making poblano corn salad with chicken
  • Roast: First you'll start by roasting the sheet pan chicken and vegetables.
  • Make the Dressing: While the sheet pan component is in the oven, you'll prep the salad dressing. You can use whatever you have - a food processor, food chopper, immersion blender, or regular blender. Just add all the dressing ingredients and pulse or blend until the dressing is smooth and creamy.
  • Create Your Salad: When everything is done, serve the sheet pan vegetables and chicken over mixed greens, drizzle with the salad dressing and a sprinkle of queso fresco, and add a few extra cilantro leaves if you'd like.
  • Eat and Enjoy! 🙂

Recipe Q&A:

Can I meal prep this salad?

Absolutely! You can meal prep the components and store them separately, or you can build mason jar salads (see the leftovers storage section below).

How can I make this salad vegetarian or vegan?

This Poblano Corn Salad can easily be made vegetarian or vegan. Swap the chicken for a plant-based option, like tofu, tempeh, or garbanzo beans. Then, if desired, swap the queso fresco for a plant-based fat like pumpkin seeds or chopped cashews or almonds.

How long do leftovers last and how do you store them?

This salad lasts 3-5 days, whether that's with leftovers or you make it as meal prep.

Store in an airtight container in the refrigerator.

The salad will taste fresher if you store the roasted sheet pan chicken and veggies separately from the greens. Alternatively, you can build it in a mason jar and place the dressing in the bottom, followed by roasted sheet pan veggies and chicken, then the salad greens.

How can I prevent the avocado dressing from browning?

The salad dressing will also last 3-5 days. While the vitamin C in the lime juice can help prevent some browning, it may not be enough the longer you keep it.

Try storing the dressing in a jar and pressing a bit of plastic wrap onto the surface of the dressing. That way there are no exposed surface areas that can oxidize and brown.

poblano corn salad with chicken in a bowl topped with queso fresco

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