High-Protein Raspberry & Peanut Butter Overnight Oats

• 분량: 2 servings
• 총 시간: 8 hours 20 minutes

재료

1 cup unsweetened soy milk

½ cup reduced-fat plain strained (Greek-style) yogurt, divided

3 tablespoons smooth natural peanut butter

3 teaspoons honey, divided

¼ teaspoon salt

1 cup old-fashioned rolled oats

1¼ cups fresh raspberries, coarsely chopped, divided

1½ teaspoons chia seeds

방향

Whisk 1 cup soy milk, ¼ cup yogurt, 3 tablespoons peanut butter, 2 teaspoons honey and ¼ teaspoon salt in a large bowl until thoroughly combined. Stir in 1 cup oats. Cover and refrigerate until thickened, at least 8 hours.

Meanwhile, in a medium bowl, using a fork, lightly mash 1 cup raspberries until all the berries are flattened; stir in 1½ teaspoons chia seeds and the remaining 1 teaspoon honey. Let stand at room temperature for 10 minutes, stirring occasionally. Whisk in the remaining ¼ cup yogurt. Cover and refrigerate until ready to use.

When ready to serve, spoon ½ cup oat mixture in each of 2 (12-ounce) jars; spoon ¼ cup raspberry mixture over each. Spoon ½ cup oat mixture over each raspberry layer. Add the remaining raspberry mixture (about 2 tablespoons per jar); top with the remaining ¼ cup raspberries.

영양 정보

• 칼로리: 448 kcal
• 지방 전체: 19 g
• 포화 지방: 3 g
• 불포화 지방: 13 g
• 트랜스 지방: 0 g
• 콜레스테롤: 6 mg
• 나트륨: 381 mg
• 탄수화물 전체: 55 g
• 식이섬유: 13 g
• 총 당류: 16 g
• 단백질: 20 g