Overnight NOATS

Looking for a convenient, blood-sugar friendly breakfast option? Meet Overnight No-Oats – a low-carb, high-fiber alternative to traditional overnight oats that's perfect for meal prep. This innovative breakfast option (affectionately called "NOATS") has quickly become a go-to choice for those seeking a nutritious start to their day.

Why No-Oats?

Continuous glucose monitoring has revealed that traditional oatmeal, despite its healthy reputation, contains surprisingly high carbs relative to its protein content. Even when combined with protein, oatmeal can trigger significant blood sugar spikes for many people, leading to energy crashes later in the day. No-Oats offers the same convenient prep-ahead benefits of overnight oats while helping maintain stable blood sugar levels. As an added bonus, one serving provides nearly half your daily fiber intake!

Equipment Needed

• 16-ounce mason jar (for storing the dry mix)

• Individual lidded jars (for serving portions)

Base Recipe Ingredients

• ¾ cup chia seeds or basil seeds

• ¾ cup ground flax

• ¾ cup hemp hearts

• 1/4 cup buckwheat grouts, pre-soaked overnight for better digestion (optional)

• 1 tsp vanilla

• 2 chopped dates (optional)

Basic Preparation Instructions

1. Create Your Base Mix:

   • Combine chia seeds (or basil seeds), ground flax, and hemp hearts in a mason jar

   • Shake well to mix

   • Store unused portion in the refrigerator

2. For One Serving:

   • Measure ⅓ to ½ cup of the No-Oats mixture into a lidded jar

   • Add your favorite flavoring (optional): cinnamon, cardamom, cacao powder, or vanilla

   • Pour in double the amount of liquid (⅔ - 1¼ cups of unsweetened nut milk, full-fat dairy, or water)

   • Stir well

   • Note: If using basil seeds, you'll need extra liquid as they absorb more

3. Choose Your Method:

   • Overnight: Store in the refrigerator with the lid on

   • Quick Version: Use warm water and wait 5-8 minutes for the seeds to gel

Protein-Boosted Version

For extra protein, try this enhanced version:

1. Mix ⅓ cup dry seed mix (try chia seeds) with 1 scoop of protein powder of choice

2. Shake well in a lidded jar

3. Add ⅓ cup room temperature water and mix thoroughly

4. Add ⅓ cup hot water and shake again

   Pro tip: Always start with room temperature water when using protein powder to prevent clumping

Topping Ideas

Make your No-Oats exciting with these toppings:

• Raw granola (I like Purely Elizabeth Vanilla Almond Butter Keto)

• Fresh berries

• Nut butter

• Tahini

• Greek or unsweetened dairy-free yogurt (I like Cocojune Organic unsweetened Vanilla)

• Nuts

• Pumpkin seeds

• Cacao nibs

• Ground cinnamon

Nutritional Information

(Per ½ cup serving)

• Calories: 178

• Carbohydrates: 8g

• Protein: 8g

• Fat: 13g

• Fiber: 7g

• Sugar: 1g

• Iron: 3mg

• Calcium: 110mg

Store unused No-Oats mix in the refrigerator to maintain freshness.

This versatile breakfast option provides stable energy levels and satisfying nutrition. Whether you're managing blood sugar, following a low-carb diet, or simply looking for a nutritious breakfast option, No-Oats delivers!