Overnight Protein Mocha Oats

This recipe is for my chocolate, coffee, and oat lovers out there! A high-quality breakfast option to get your motor revving for a great day filled with plenty of high energy. Not only is this protein oat recipe tasty, but it is also nourishing and simple! Be sure to omit the espresso if you wish or use decaffeinated for young adults.

For kids and teens, the American Academy of Pediatrics (AAP) suggests those between the ages of 12 to 18 should not exceed caffeine intake beyond 100 mg (the equivalent of about one cup of coffee).

Feel free to pair the mocha mason jar oats with a few hard-boiled eggs for added protein. Or you can increase the whey protein serving to meet protein needs.

Ingredients:

  • 1 cup Low-fat Fair life milk
  • 1 cup whole-grain oats or Kodiak Cakes Oats
  • 1/2 scoop chocolate Quest Whey Protein Powder
  • 1.5 Tbsp. baking cocoa
  • 2 Tbsp. instant espresso powder or decafinated espresso powder
  • 1.5 Tbsp. honey

 

Add fruits, healthy fats, and additional seeds for toppings

Instructions

  1. Mix all ingredients together
  2. Cover and refrigerate all of your ingredients for 12 hours or overnight (minus the toppings- add those later)
  3. Distribute contents into mason jars and add desired toppings

 

**Serves 1-2

 

Breakfast is not the most important meal of the day because as I say, “all meals matter”! But breakfast is important to kick start the day for energy and you can do this by powering up with protein and quality carbohydrates. Be sure to check out my previous breakfast blog for other ideas on simple grab-n-go options for both young athletes and adults trying to be healthier!

 

We also have some delightful protein pancake recipes and Greek yogurt parfait options available for all.  Be sure to follow us on Instagram for other yummy recipes. If you also haven’t subscribed to our monthly newsletter take the time to do so. FREE recipes, blogs, and more are all sent right to your inbox!

In good health and God bless,

Wendi Irlbeck, MS, RDN, CISSN

Wendi’s Greek Yogurt Breakfast Toast!

Ingredients:

  • 1 slice whole-grain bread, toasted (Ezekiel bread is my favorite!)
  • 3 tablespoons of Greek yogurt, plain or vanilla
  • 1 tablespoon of mashed raspberries
  • 1/4 cup blueberries and blackberries
  • 1.5 tablespoons nut butter (Nuts-‘N-More)
  • 1 tbsp chia or flax seeds (optional)

Instructions:

*Toast bread to desired doneness

*Top toast with selected nut butter

*Mix Greek yogurt, mashed raspberries together and spread on toast

*Top with blueberry and blackberry mix

*Drizzle with chia or flax seed if desired

**Use discount code 143 for 15% off your next Nuts ‘N More order!

 

See Nutrition with Wendi’s page for guidance on choosing healthy bread and other healthy eating tips!

White Chocolate PB Energy Bites

Ingredients:

  • 2 cups of rolled oats (I used Kodiak Cake Protein Oats) but you can use any oats of your choice!
  • 1 cup nut butter (I used my favorite Nuts-n-More Peanut Butter)
  • 1 large, banana
  • 2 tbsp, Honey
  • 1/2 scoop, Vanilla Whey Protein Powder
  • 2 tbsp chia or flax seeds (optional)
  • 1/2-1 cup white chocolate chips (I used Ghirardelli chips)

Instructions:

*Combine all ingredients into a large bowl and mix with a spatula.

*Roll into bite-sized balls with hands and place on parchment paper on a sheet pan.

*Place in the fridge for approximately 60-min before consuming.

Serves 18, serving size (1-inch) balls, approx.

**Use discount code 143 for 15% off your next Nuts ‘N More order

Wendi’s “Eggcellent” Egg Bake Recipe

Are you looking for a nutrient-dense, high-protein, tasty and convenient way to fuel your day or satisfy hunger between meals? Try this egg-bake recipe! Great for a busy family looking to fuel their best!

Ingredients

  • 1 cup feta or shredded cheese of choice
  • 12 whole eggs whisked
  • 12  slices of turkey bacon or real bacon 🙂 (diced)
  • 6 cups of spinach (shredded)
  • 2 cups of mushrooms (diced)
  • 4 slices of whole-grain Ezekiel bread, cubed
  • 3 colorful bell peppers
  • 4 green onions (chopped)
  • 1 cup of low-fat milk
  • 1.5 teaspoon of minced garlic
  • Black pepper or seasoning of choice

 

Directions:

  1. Preheat oven to 375 F. Grease a baking dish.
  2. Stir cheese, eggs, bacon, bread, peppers, milk, garlic in a bowl until well-combined; pour into baking dish
  3. Bake until eggs are set, 20-25 minutes

 

Allow egg-bake to cool and slice into 12 squares. Enjoy!

Wendi’s Special Green Machine Smoothie!

Ingredients:

  • 1 cup of water
  • 1 cup of Ice
  • 2 cup spinach or kale
  • 1 medium frozen banana
  • 1 TSP. cinnamon
  • 2 Tbsp. Nut’s n More Peanut Butter or nut butter choice
  • 1 scoop Chocolate Milkshake Quest whey protein powder

**Swap Peanut butter with powdered peanut butter to if desiring to reduce kcal & fat

**Use 4 oz. of low-fat Greek yogurt or 4 oz. of low-fat white or chocolate milk in place of water for additional protein, kcal, and nutrients

Nutrition Facts (1 svg.)

  • 390 kcal
  • 16 f fat
  • 36 g of CHO
  • 35 g of protein

 

**Use 4 oz. of Greek yogurt or 4 oz. of Cow’s Milk in place of water for additional protein, kcal, and nutrients.

Vanilla Berry Blast!

Ingredients

  • 4 oz. low-fat  milk or water
  • 1 cup raw spinach
  • 12/2 cup Greek yogurt
  • 1 cup of frozen mixed berries
  • 1 Tbsp. Peanut butter or (cashew, sunflower, or almond)
  • 1/4 cup of whole-grain oats
  • 1 scoop of ice (optional)
  • 1/2 scoop Quest vanilla whey protein powder

Nutrition

**Facts available upon request

 

Chunky Monkey Smoothie

Ingredients:

  • 8 oz. low-fat chocolate milk
  • 1 scoop NSF whey protein powder
  • 1 frozen banana
  • 1 Tbsp cocoa powder
  • 2 Tbsp. dark chocolate chips
  • 1/2 RX chocolate sea salt bar (sliced and placed on top
  • Frozen, sliced banana
  • 2 Tbsp. peanut butter (Use discount code for higher protein nut butter)
  • 1 cup of whole-grain oats
  • Dried strawberries (placed on top)
  • 2 cups of ice

Instructions:

-Blend up all listed ingredients in a blender.

-Cut up 1/2 of an RX bar and 1 tbsp. of dried strawberries to place on top of the smoothie.

-Great way to increase kcal, protein, and carbohydrates to maintain weight or gain weight while optimizing recovery!

Overnight Oats

Fruit

  • Berries (blueberries, strawberries, etc.)
  • Dried Fruit (raisins, goji, dates)
  • Banana (chopped, sliced or mashed)
  • Tropical (pineapple, mango, peaches)

Nut/Seed 

  • Almonds
  • Hemp/flax Seeds
  • Pecans
  • Chia
  • Brazil Nuts
  • Pumpkin Seeds
  • Walnuts

Spice/Sweetener

  • Cinnamon
  • Vanilla
  • Nutmeg
  • Honey
  • Agave

Instructions:

*Use ½ cup of rolled oats and ½ cup of milk or milk substitute of choice

*Combine all ingredients together in Tupperware container or glass mason jar. Store in fridge overnight and stir before eating.

Very Berry Greek Yogurt Parfait

Ingredients

  • 1 cup, Greek Unsweetened Non-fat or 1% yogurt
  • 1/4 cup, skim milk
  • 1 Tbsp. Chia seeds
  • 1/2 cup, mixed blueberries & blackberries
  • 1.5 Tbsp. almond butter

Instructions:

*Combine yogurt, berries, chia and milk into a bowl and stir

*Drizzle almond or peanut butter on top