These diabetic-friendly overnight oats are with made with three simple ingredients: peanut butter, oats and water. There is no milk and no chia seeds in this recipe. Just a quick prep the night before, for an easy, grab-and-go breakfast in the morning.
Total carbs 25g, net carbs 21g
These overnight oats contain no chia seeds! They are also a good source of protein at 11g per serving. They are vegan, gluten-free, dairy-free and sugar-free. Made from simple and affordable pantry ingredients, this yummy breakfast is easy to make in a pinch.
My secret hack to making peanut butter overnight oats awesome!
Start by mixing the dry ingredients first! Because peanut butter is hydrophobic it is easier to mix peanut butter and oats together as dry ingredients before you add water. When something is hydrophobic it means that it repels water, and that's why peanut butter sticks to the roof of your mouth when you try to eat it straight out of the jar! And, if you try to add all of the ingredients together at once, you'll get a gloppy mix. So add water after you have throughly mixed the peanut butter and oats together.
Also, use peanut butter made with 100% peanuts. Additives may cause your blood sugar to spike. Note that the oil in the peanut butter will separate and rise to the top of the jar. You will need to mix it back together by hand. Peanut butter is easier to mix at room temperature. Slowly push a butter knife to the bottom of the jar and gently lift the solidified peanut meal to let the oil sink to the bottom, then stir to mix.
Peanut butter overnight oats ingredients:
There's only 2 simple pantry ingredients peanut butter and oats, plus water.
Peanut butter is a great food for carb counters. It is low-carb, high-fat (the healthy kind) and high-protein. It is rich in antioxidants, vitamins and minerals, like biotin - hello healthy hair, skin and nails.
A single serving of peanut butter has 8 grams of protein or 16% of the recommended daily value. Add oats and this healthy breakfast adds up to 20% of the daily value for protein, making it a balanced meal.
Peanut butter fat is similar to olive oil in terms of the ratio of unsaturated to saturated fat, according to Ask the doctor: Why is peanut butter "healthy" if it has saturated fat? an article published by Harvard Medical School.
Use creamy, unsweetened, real peanut butter with no sugar added. Commercial peanut butter can contain unhealthy trans fats and added sugars. Many quality organic brands offer peanut butter made with just roasted peanuts and salt. Check the ingredients label. If you are restricting sodium, get unsalted peanut butter.
Use "old-fashioned" rolled oats. Rolled oats are whole grain oat groats that have been steamed and pressed.
Oats are great for diabetics. Oats are full of beta-glucan - a soluble fiber that improves insulin sensitivity, reduces blood sugar and insulin response, lowers cholesterol and improves gut health.
Instead of using highly-processed plant milks or dairy milk, use water for this recipe. Oats soaked overnight in water produce a nice, mildly flavored oat milk. Also, water has zero carbs, is cheap, readily available, and simple to use.
Peanuts and oats are environmentally friendly crops. Peanuts have the smallest carbon footprint of all nuts. They are naturally sustainable, replenish the soil, and require little to no irrigation.
Equipment you'll need:
You will need a 1 cup container with lid. I use a mason jar. Mason jars are durable, portable, dishwasher safe, and don't leach toxins into food as plastic containers do.
Overnight oats are good at room temperature. You can also eat it chilled on a hot Summer day or warmed on cold Winter mornings.
Frequently Asked Questions
Yes. There are no strict standards for the amount of carbs that a low-carb dieter can eat in a meal. Most meals under 30 grams of carbs are considered low-carb, but not keto. What is important is that the meal does not cause a rapid spike in blood sugar. I get normal blood sugar readings after I eat this for breakfast. Every body is different. It is best to check your glucose level post meal to decide if peanut butter overnight oats are right for you.
Yes. Oats are full of beta-glucan - a soluble fiber that improves insulin sensitivity, reduces blood sugar and insulin response. There is a caveat. Portion control matters. Stick to the portions specified in the recipe. A single serving is under 30 grams of carbohydrates.
No. This recipe works best with old-fashioned rolled oats. Steel-cut oats require cooking. Instant oats can turn to mush after an overnight soak.
All of these oats are made from the same ingredient - whole grain oats, the only difference is in how they are processed. This means that the nutritional values are the same for all types of oats.
Rolled oats or old fashioned oats are steamed then lightly pressed.
Steel-cut oats are chopped raw oats.
Instant oats or quick oats are pre-cooked and pressed very thinly.
Yes, use any low-carb milk that you like in place of water. Check the nutrition facts label to make sure that you don't go over your carb budget. I've tried this recipe with various nut and seed milks with good success. Low carb choices are unsweetened hemp milk, flax milk, coconut milk, almond milk and macadamia nut milk at 1 gram of carbs per cup. Soy milk is higher in protein and has about 8 grams of carbs. Cow's milk has 12 grams of carbs per cup. Adding ⅓ cup of cow's milk to this recipe will raise the carb count of this meal to 34 grams of carbs per serving.
Yes. This simple combination is really good as it is, but you can garnish it with your favorite topping. Just be mindful of the total carb count. Add frozen fruit if you like. A ¼ of a sliced banana is an additional 7 grams of carbs, for a total of 32 grams of carbs per serving. Nuts, seeds and berries are all good choices.
Yes. A dash of ground cinnamon spice and low-carb monk fruit sweetener won't count towards the carb total.
No, this recipe is not keto. Oatmeal is not part of a keto-friendly diet. Oatmeal is acceptable for low-carb diets.
How to store peanut butter overnight oats
Cover and keep refrigerated for up to 5 days.Print
Peanut butter overnight oats are so yummy I could eat them everyday. This easy, healthy breakfast recipe is literally only 2 ingredients: peanut butter and oats. Made without milk and has no chia seeds. It takes only 5 minutes to prep. It's vegan, gluten-free, dairy-free and sugar-free. You can prep ahead and keep it in the refrigerator for up to a week for a quick, grab-and-go breakfast throughout the week.
⅓ cup "Old Fashioned" rolled oats
2 tablespoons smooth, salted peanut butter, no sugar added
⅓ cup water
Depending on your carb budget, you can add frozen fruit, fresh fruit, nuts and seeds. You may also use your favorite spices.
In an 8 ounce mason jar combine dry oats with peanut butter. Combine throughly. It helps to use chopsticks or a dinner knife to mix the oats and peanut butter together. Mix in water. Seal with lid and place in refrigerator overnight.
- Prep Time: 5 minutes
- Category: Breakfast
- Method: No Cook
- Cuisine: American