Morning is a poor time to discover that everyone is hungry at once and the banana has entered its final, suspiciously brown phase. These oats take 10 minutes the night before: whisk the de-oiled peanut flour (or protein powder but I like it less processed) into soy milk first, then add oats and chia. After an 8-hour rest in the fridge, the mixture turns thick and spoonable rather than grainy or vaguely drywall-adjacent.
BreakfastBlueberry Peanut Butter High-Protein Overnight Oats
Creamy, peanutty overnight oats with juicy blueberries and a serious protein boost—made for mornings when breakfast needs to be ready before the household starts negotiating with reality. Oats, soy, chia, and peanuts deliver fibre and plant protein in a format that requires precisely zero morning heroics.
Ingredients
Preparation Steps
Mix the oat base
In a large jar or covered container, whisk the unsweetened soy milk and de-oiled peanut flour until smooth. Stir in the rolled oats whole grain and chia seeds, scraping the sides so no dry pockets remain.
Chill overnight
Cover and refrigerate for at least 8 hours, until the oats are tender and the chia has thickened the mixture into a spoonable pudding.
Finish and serve
Divide the oats between two bowls. Swirl peanut butter over each portion and scatter with blueberries just before serving.
Recipe insights
Breakfast, Prepared While You Sleep
A Properly Filling Plant-Based Jar
One serving provides about 35 g of protein and 18 g of fibre, thanks to soy milk, peanut flour, oats, chia, and peanut butter. The oats supply whole-grain carbohydrates, while chia and peanut butter bring fats that make breakfast feel substantial. Blueberries cut through the nutty richness with little bright, tart bursts & brings a natural sweet taste.
Why It Fits the EAT-Lancet Plate
The EAT-Lancet approach puts plant proteins, whole grains, fruit, nuts, and seeds at the centre of everyday meals. This recipe follows that logic without asking anyone to eat joylessly from a spreadsheet: soy and peanut replace dairy-based protein, while oats and berries make up the familiar breakfast base. It is a lower-impact choice built from ingredients that are easy to keep on hand.
Keep the Blueberries Bright
Swirl the peanut butter and add the blueberries just before eating, so the berries stay juicy and the peanut butter keeps its marbled pockets instead of disappearing into the jar. Fresh or frozen blueberries both work; frozen ones are especially useful when the fridge contains only condiments and a heroic amount of optimism. Divide the batch into two containers for a grab-and-go breakfast.
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