Thrive Zone Academy · ThriveZone Meal

Overnight Oats with Oat Milk

The plant-based version of the overnight oats: oat milk instead of dairy, pea-rice protein instead of whey. Still 31 g of protein in the jar.

🍽️ 1 serving ⏱️ ~5 min active ❄️ overnight 🟢 easy Breakfast ⓘ Active vs. hands-off time
Andreas Heumann · Pillar 2: Nutrition · ThriveZone Meals
Overnight Oats with Oat Milk - ThriveZone Meal

Nutrition per serving

31 g
Protein
56 g
Carbs
12 g
Fat
465
kcal

Ingredients

  • Haferflocken (old-fashioned)40 g
  • Hafermilch ungesüßt200 ml
  • Pflanzenprotein Vanille (Erbse/Reis)27 g
  • Mandelmus (natural, ohne Zucker)8 g
  • ½ Banane, zerdrückt60 g
  • Beeren (gemischt), am Morgen50 g

How to make it

  1. Oats, protein powder and almond butter into a jar, mash the banana and add it.
  2. Pour in the oat milk and stir hard until the powder has fully dissolved — plant protein clumps faster than whey, so give it the extra stir.
  3. Close the jar and refrigerate overnight, at least four hours.
  4. Stir in the morning. Plant protein pulls in more liquid than whey — if it has set too firm, loosen it with a splash of oat milk.
  5. Berries on top, then eat or take it with you.

My tip: Use a pea-rice blend rather than pure pea protein. Pea runs low on methionine, rice runs low on lysine — together they land very close to whey's amino acid profile. On the tub it usually says "multi-component" or "blend".

🌱 Also gives you

Iron & magnesium. Oats bring magnesium, the plant protein adds iron. Your body absorbs plant iron far less readily than the animal kind — unless vitamin C comes along. That is exactly why the berries sit on top rather than on the side. More in the Supplement Compass →

Goes with these lessons

Why this is put together the way it is — and what to take from it for the rest of your week.

Protein in PracticeIf you improve only one thing about your nutrition, make it this: enough protein. It's the building block for … Cook once, eat several timesThe most common reason healthy eating fails in everyday life isn't a lack of knowledge — it's the moment you … Carbohydrates in PracticeThis macronutrient is debated more hotly than any other — and few are as misunderstood. Yet carbohydrates are …
Your next step

New recipes & lessons every two weeks

The ThriveZone Meals grow piece by piece — well-founded recipes with real macros, built around the Five-Pillar system. Sign up and you'll get them first.

Join the newsletter

← Back to overview: All ThriveZone Meals