Healthy Recipes

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We love questions from our followers, and one recently asked for advice on lunch. Of course, we answered with some food for thought.

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Oats are a great way to start the day – healthy food that keeps you feeling full (remember the “sticks to your ribs” ad?). But the carbs in this healthy food can send blood sugar levels higher, and that can make for a disappointing morning. This overnight oats recipe has proven in my experiments (on myself) to keep blood glucose steady, and if that’s not enough – it’s chocolate.

Finally… A Diabetes-Friendly Overnight Oats Recipe

I bet you have experienced looking for a recipe at one time or another but not really finding a certain recipe that is diabetes-friendly. Well, that happened to me when I was searching for a diabetes-friendly overnight oats recipe. I even checked diabetes-specific websites like the American Diabetes Association, but I still didn’t find a recipe that fit my preferences.

Just a note here to some of you who reached out for plant-based and/or foods that you can prepare ahead of time…This overnight oats recipe fits both of those “asks.”

Oh, and for those of you who are chocolate fans, like me, I developed this recipe so it would have a chocolatey taste AND most important for all of us who manage our diabetes. I’ve checked this recipe out against my Dexcom continuous glucose monitor and this recipe keeps my blood sugar steady. Yes, I’m eating oats, but not spiking my blood sugar.

Be Sure To Check Out – Diabetes Question- Can I Eat Oatmeal? and 3 Tricky Foods That Spike Blood Sugar

The Recipe

The Ingredients (which are easy to keep as staples in your kitchen) are:

• 1 cup steel-cut oats (as an extra tip here, check the nutrition facts panel for the number of carbs and fiber per serving, as they vary. I found a 4-5 gram difference when I put some labels side by side at the grocery store)
• 2 teaspoon cocoa powder
• 2 teaspoons stevia naturals
• 1 packet vanilla protein powder (I chose a protein powder that had 25 grams of protein with only 2 grams of carb per packet)
• 1 ½ cup vanilla plant-based milk (I used Ripple non-dairy milk because it contains 8 grams of protein and less than 1 gram of carb per 1 cup serving)

The Instructions

1 – Place all of the dry ingredients into a large enough bowl to hold 4 servings. And stir.

2 – Pour the plant-based milk over the dry ingredients and stir again.

3 – Cover the bowl and place it in your refrigerator overnight. 

The overnight oats will be ready to place in your cereal bowl the next morning.

Our Servings Breakdown

This recipe makes 4 servings, and each serving is:

29 grams of carbohydrate; 4 grams of fiber; 14 grams of protein; 4 grams fat; 211 calories.

I love this recipe because it has a chocolate flavor and has a cold and chewy mouthfeel that is different than my cooked oatmeal.

Let me know your favorite breakfasts in the comments below.

Until next time, cheers to your health.

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I really like posting recipes that may at first seem incompatible with diabetes. What fits that idea better than pasta? Here you go… Ricotta Mac & Cheese with Spinach and Marinara. Thanks, fellow registered dietitian nutritionist, Lauren O’Conner.

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My new favorite snack, Diabetes-friendly peanut butter cookies, weighing in at 4 grams carbohydrate per cookie, are these gems courtesy of DiabetesStrong.com. What’s their secret? A low-calorie sweetener cuts the carbs from sugar, but typical cookies also add carbohydrates from flour (the grain group)……these cookies have no flour.