Nutrition

A High-Protein Overnight Oats Recipe To Start The Day Right

3 min read
Introducing integrative chef Blaine Arin Tacker’s protein overnight oats recipe, made exclusively for Ritual. Starring a touch of maple and a generous amount of fiber, this flavorful vegan dish doubles as a make-ahead breakfast or a satisfying mid-afternoon snack.
Introducing integrative chef Blaine Arin Tacker’s protein overnight oats recipe, made exclusively for Ritual. Starring a touch of maple and a generous amount of fiber, this flavorful vegan dish doubles as a make-ahead breakfast or a satisfying mid-afternoon snack.

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We know, we know—by now, you’ve likely heard the whole “breakfast is the most important meal of the day” adage too many times to count. But the old maxim just might be onto something: Studies show that from a nutritional standpoint, skipping breakfast can actually have an impact—and not necessarily for the better. In other words, you can’t go wrong by starting your day with a nutritious breakfast. And considering that one of the best ways to create a positive habit—whether it’s embracing a healthy diet, drinking more water, or simply taking your vitamins—is to lean into making the process as enjoyable as possible, prepping something you actually look forward to eating is one way to set yourself up for success.* (1)

That’s where this dish comes in. Created for us by integrative chef Blaine Arin Tacker, who specializes in vegan recipes, these easy-to-make Maple Protein Overnight Oats are as tasty as they are nutrient-dense. Starring oats (which are rich in dietary fiber and provide a good source of vegan protein); pure maple syrup (a great sugar substitute that contains minerals like potassium, iron, and zinc); nut butter (in addition to being a source of healthy fats, nuts also have antioxidant properties); and Essential Protein, it delivers a hefty dose of nutrition without sacrificing flavor. Rise and shine! (2, 3, 4)

Maple Protein Overnight Oats

Serves: 1

Prep time: 5 minutes

Wet ingredients:

  • ½ cup + 2 tablespoons nut milk (almond milk, oat milk, coconut milk)
  • 1 tablespoon nut butter (almond butter, peanut butter, cashew butter)
  • 1 tablespoon pure maple syrup
  • Tiny splash of vanilla extract

Dry ingredients:

  • ½ cup gluten-free rolled oats (steel cut oats, old fashioned oats—avoid using quick oats)
  • ½ scoop Essential Protein (or another vanilla protein powder)
  • 2 teaspoons chia seeds
  • Pinch of salt

Topping(s):

  • Experiment with whatever toppings strike your fancy—fresh fruit (blueberries, strawberries, bananas), chopped nuts, cacao nibs, fruit compote, jam… The world is your oyster here.

Method:

  1. Add the wet ingredients into a small container or wide-mouth jar with a lid (Tupperware, deli containers, and/or mason jars are perfect for this), then stir everything together with a small whisk or fork. Don’t stress about getting the consistency totally smooth—unexpected bites of nut butter are a nice surprise.
  2. Mix in the dry ingredients one at a time until everything is well combined.
  3. Put a lid on and refrigerate overnight. (If you’re making this recipe on the day of, no worries! Just make sure you let it sit in the fridge for at least six hours before eating.)
  4. Last but not least: Time for toppings! This step is optional, since Essential Protein adds a creamy vanilla flavor that tastes great on its own. That said, it’s always fun to shake things up and add some extra oomph—so experiment away.

Notes:

  • Jonesing for a warm breakfast? Easy: Just add the oats to a pan with a splash of almond milk, then stir over medium heat until warmed through. Sprinkle with your favorite toppings and enjoy!

References:

  1. Rong, S., Snetselaar, L. G., Xu, G., Sun, Y., Liu, B., Wallace, R. B., & Bao, W. (2019). Association of Skipping Breakfast. Journal of the American College of Cardiology.
  2. Polak, Rani et al. “Legumes: Health Benefits and Culinary Approaches to Increase Intake.” Clinical : a publication of the American... vol. 33,4 (2015): 198-205. doi:10.2337/diaclin.33.4.198
  3. Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2015). Nutritional advantages of oats - a review. Journal of food science and technology, 52(2), 662–675. https://doi.org/10.1007/s13197-013-1072-1
  4. Hashemian, M., Murphy, G., Etemadi, A., Dawsey, S. M., Liao, L. M., & Abnet, C. C. (2017). Nut and peanut butter consumption. The American journal of clinical nutrition, 106(3), 858–864. https://doi.org/10.3945/ajcn.117.159467

Meet Our Expert

WhoWeAre-Mastaneh

Dr. Mastaneh Sharafi, PhD, RD, VP of Scientific Affairs at Ritual

Dr. Mastaneh Sharafi has a PhD in Nutritional Sciences and is a Registered Dietitian. She received her training from Penn State University and University of Connecticut where she researched dietary patterns, chemosensory perception and community nutrition. Her dietetic work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

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WhoWeAre-Mastaneh

Dr. Mastaneh Sharafi, PhD, RD, VP of Scientific Affairs at Ritual

Dr. Mastaneh Sharafi has a PhD in Nutritional Sciences and is a Registered Dietitian. She received her training from Penn State University and University of Connecticut where she researched dietary patterns, chemosensory perception and community nutrition. Her dietetic work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

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Meet the Author

This article was written by our content specialist.

Courtney Cho

Courtney Cho, Content Marketing Manager, Writer, Journalist

Courtney Cho is a health and wellness writer who has covered a wide variety of industry topics, from the science of nutrition and gut health to clinical testing and greenwashing. After earning her B.A. from The University of North Carolina at Chapel Hill, where she specialized in journalism and reporting, her career has focused on the intersection between clean products, ingredient transparency, and science-backed wellness—and how everyday habits can contribute profoundly to our quality of life.

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Courtney Cho

Courtney Cho, Content Marketing Manager, Writer, Journalist

Courtney Cho is a health and wellness writer who has covered a wide variety of industry topics, from the science of nutrition and gut health to clinical testing and greenwashing. After earning her B.A. from The University of North Carolina at Chapel Hill, where she specialized in journalism and reporting, her career has focused on the intersection between clean products, ingredient transparency, and science-backed wellness—and how everyday habits can contribute profoundly to our quality of life.

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