By now, you guys probably know that I absolutely love my breakfasts!! On the weekends, there is nothing better than standing in the kitchen at length and preparing delicious brunch options. During the week though, no matter how early I get up – I never appear to have time left. So grab and go options it is! And one of these grab-and-go options are these Chocolate Raspberry Overnight Oats.
Overnight Oats are awesome for several reasons. 1. You can easily make a big batch and have breakfast ready for about three days in advance. 2. They are super versatile and can be adjusted to your liking. Case in point, there are also beautiful Carrot Cake Overnight Oats, as well as super delicious (and also totally on repeat in our household) Apple Pie Overnight Oats on the blog.
And even though I just realized that these Chocolate Raspberry Overnight Oats do not have the word “cake” in them, that does not make them any less delicious, velvety, or awesome!! I am actually eating a jar whilst typing this and they are chocolatey, but still contain a bit of the tartness from the raspberries. They are also creamy, but not slushy. Truly the perfect consistency 😍. It is even better that I know they will keep me fuelled the entire morning 🙌🏻.
Why are these Chocolate Raspberry Overnight Oats good for you?
Oats are one of my absolute favorite gluten-free whole grains! They are cheap, easy to use, and also make great gluten-free flour when blended. Oats contain amazing amounts of manganese, phosphorus, magnesium, copper, iron, and zinc. Oats are also fantastic for digestive support. They contain an abundant amount of fiber, called beta-glucans. These beta-glucans have piqued researchers’ interest for years, as they appear to contain quite a few unique properties. In the small intestine, beta-glucans appear to increase the “viscosity” of our food. Think of viscosity as something that moves but at a slower speed (e.g. pouring molasses in comparison to water). This moving but still slowing down effect allows for nutrients to be optimally absorbed and digested. Due to this slower-moving effect, certain hormones are released, which signal our brain that we are both satisfied and full.
In our larger intestine, the fiber gets fermented by our intestinal bacteria. This allows our gut bacteria population to remain healthy and strong (remember – a strong gut also strongly supports our immune system), but it also produces short-chain fatty acids, which provide our cells with energy. Both of these amazing benefits provided by beta-glucan (as is the case with fiber in general as well) are associated with lowered blood sugar and cholesterol levels, as well as increased insulin sensitivity.
I adore the taste of raspberries!! They are delicious, sweet, but yet tart at the same time. What I did not know to the same extent is how amazing raspberries are in terms of their health benefits! Prepare to have your mind blown 🤯. First off, raspberries contain an array of both antioxidant and anti-inflammatory phytonutrients. In principle, we know that both of these factors help to lower free radicals and oxidative stress in our bodies, which are contributors to many of the common Western diseases (e.g. obesity, type 2 diabetes). Scientists are also exploring an anti-cancer effect that may be caused by phytonutrients that change the messaging to potential or already existing cancer cells and essentially stop them in their tracks by programming them to “die” or remain non-cancerous.
If that were not enough, recent research has indicated that raspberries could be playing a significant and impactful role in the management of type 2 diabetes and obesity. This role may be largely due to a compound called the raspberry ketone, as well as a certain type of flavonoid antioxidant, called tiliroside. Raspberry ketone has the ability to increase the metabolism in our fat cells. It does this by activating enzyme activity, oxygen consumption, and heat production. This impact may mean that we are storing less fat in our cells, but are also getting rid of fat that is already there. Tiliroside, on the other hand, activates a special hormone that is produced by our fat cells. In people with type 2 diabetes, this may help with insulin balance, blood sugar balance, and the balance of fat in our blood.
How can I adjust this Chocolate Raspberry Overnight Oats recipe to my dietary requirements?
This recipe is vegetarian, nut-free, and vegan (be sure to use non-dairy milk and yogurt and choose a vegan protein powder). Due to the grains used, this recipe is unfortunately not ideal for the paleo lifestyle.
And there you have it for this week!! I hope you now know that you are not only getting a super delicious, super satisfying breakfast but also an awesome nutrient-dense health fighting powerhouse 😉. Do let me know what you think of the recipe, both in the comments below or over Instagram. Enjoy these awesome Chocolate Raspberry Overnight Oats and happy breakfasting everyone 🤗!
Chocolate Raspberry Overnight OatsCourse: BreakfastCuisine: Gluten-free, vegan
These velvety, delicious Chocolate Raspberry Overnight Oats are not only a chocolatey dream but will also keep you fuelled all morning long!
- Dry ingredients
2/3 cup (66 gr.) oats
1 tbsp chia seeds
2 portions chocolate protein powder (in alignment with your dietary requirements)
1 tbsp cocoa powder
½ tsp cinnamon
Pinch of salt
- Wet ingredients
1 tbsp maple syrup
1 cup (250 gr.) non-dairy yogurt
2/3 cup (160 ml.) non-dairy milk
½ cup (ca. 60 gr.) raspberries (frozen or fresh)
- In a bowl, first mix the dry ingredients: Oats, chia seeds, protein powder, cocoa powder, cinnamon, and salt. Mix well. Now add the wet ingredients: Maple syrup, yogurt, and non-dairy milk and mix until combined. Finally, add the raspberries and mix under
- Fill in two mason jars and pop into the fridge, preferably overnight. In the morning, take out the mason jar and top it with your favorite granola, nut butter, and/or more raspberries. Enjoy!