Peaches & Cream Overnight Oats
These Peaches and Cream Overnight Oats make for an easy make-ahead breakfast. This vegetarian, plant-based-forward, high-fibre recipe offers a satisfying mix of whole grains, fruit, protein, and healthy fats.
- Suitable for diets:
- High-Fiber
- Plant-Based
- Vegetarian
Servings:
Why Diabetes Friendly?
- Fibre-rich ingredients: Oats, chia seeds, peach, and nuts all contribute fibre, which can help make a carbohydrate-containing breakfast more balanced. Exact fibre amounts depend on the specific products used.
- Protein from yogurt: The ½ cup of Greek yogurt plus ¼ cup milk supplies protein alongside the oats and fruit, although the exact grams of protein are not provided.
- Balanced carbohydrates: The recipe combines carbohydrate sources such as oats and peach with protein and fat from Greek yogurt, chia seeds, milk, and nuts rather than serving carbohydrates alone.
- Minimal added sugar: No added sweetener is required. The only explicitly added sugar is the optional 1 teaspoon of maple syrup, so omitting it keeps added sugar lower.
- Whole fruit included: The recipe uses about ½ cup diced peach rather than fruit juice, retaining the fruit's fibre along with its naturally occurring sugars.
- Unsaturated fat sources: Chia seeds and walnuts or pecans contribute fats along with fibre and other nutrients, helping create a more substantial meal.
- Defined portion size: The recipe makes one serving, which provides a clear portion structure. Exact carbohydrate, calorie, and sugar amounts cannot be determined from the recipe alone.
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Ingredients
- old-fashioned rolled oats ⅓ cup
- Greek yogurt (plain 2%) ½ cup
- 1% milk ¼ cup
- chia seeds 1 tbsp
- vanilla extract ½ tsp
- ground cinnamon ¼ tsp
- ground nutmeg Pinch
- peach (diced (about ½ cup)) ½
- walnuts (chopped) 1 tbsp
- maple syrup (optional (not included in nutrient analysis)) 1 tsp
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Cooking Tips
- Skip extra sweetener: Taste the oats after adding the ripe peach before using the maple syrup; the fruit and vanilla may provide enough sweetness.
- Choose plain yogurt: Keep the specified plain Greek yogurt rather than substituting a sweetened variety if minimizing added sugars is a priority.
- Boost the protein: A higher-protein plain Greek yogurt or additional Greek yogurt could increase protein, though it may require adjusting the milk for consistency.
- Adjust the texture: After the overnight rest, stir thoroughly and add only a small splash of milk at a time if the chia seeds have made the oats too thick.
- Portion the toppings: Keep the nuts and any maple syrup measured rather than adding them freely, especially when consistent portions are important.
- Prep ahead safely: Keep the oats covered and refrigerated because the recipe contains milk and yogurt. The recipe does not provide a storage duration, so no specific shelf life can be established from the supplied instructions.
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Instructions
- Add the oats, Greek yogurt, milk, chia seeds, vanilla, cinnamon and nutmeg to a jar or container and stir until well combined.⅓ cup old-fashioned rolled oats, ½ cup Greek yogurt, ¼ cup 1% milk, 1 tbsp chia seeds, ½ tsp vanilla extract, ¼ tsp ground cinnamon, Pinch ground nutmeg
- Fold in about three-quarters of the diced peach, reserving the remainder for topping.½ peach
- Cover and refrigerate overnight, or for at least 4 hours.
- When ready to serve, stir and add a splash of milk if needed to reach your desired consistency.
- Top with the remaining peaches and chopped walnuts or pecans. Drizzle with maple syrup, if using.1 tbsp walnuts , 1 tsp maple syrup
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FAQ
- Is this recipe diabetes-friendly?
It combines oats and peach with protein, fibre, and fat from Greek yogurt, chia seeds, milk, and nuts, while the maple syrup is optional. Exact carbohydrate needs vary by individual. - How many carbohydrates are in one serving?
Exact carbohydrate content cannot be determined from the recipe alone. Oats, peach, milk, yogurt, chia seeds, and optional maple syrup all contribute varying amounts of carbohydrate. - Can I leave out the maple syrup?
Yes. The maple syrup is optional, and leaving it out reduces the amount of added sugar. - How can I increase the protein?
Use a higher-protein plain Greek yogurt or increase the amount of Greek yogurt, adjusting the milk as needed to maintain a creamy consistency. - Can I make these overnight oats lower in carbohydrates?
Omitting the optional maple syrup or reducing the oat portion can lower the carbohydrate content, although reducing the oats will also change the fibre content, texture, and serving size. - How long should the overnight oats soak?
Refrigerate the oats overnight or for at least 4 hours, as specified in the recipe instructions.
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Nutrition
Per serving
Calories: 370.9kcal
Carbohydrates: 44.5g
Fiber: 9g
Sugar: 17.5g
Fat: 13.1g
Saturated Fat: 1.8g
Trans Fat: 0.03g
Protein: 20.1g
Nutrition Facts
Peaches & Cream Overnight Oats
Serving Size
1 bowl
Amount per Serving
Calories
370.9
% Daily Value*
Fat
13.1
g
20
%
Saturated Fat
1.8
g
11
%
Trans Fat
0.03
g
Cholesterol
8
mg
3
%
Sodium
73.4
mg
3
%
Potassium
538.8
mg
15
%
Carbohydrates
44.5
g
15
%
Fiber
9
g
38
%
Sugar
17.5
g
19
%
Protein
20.1
g
40
%
Vitamin C
3.4
mg
4
%
Vitamin D
0.7
µg
5
%
Calcium
300.9
mg
30
%
Iron
2.8
mg
16
%
Magnesium
119.7
mg
30
%
Zinc
2.9
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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