Mornings can be hectic, leaving little time for a nutritious breakfast. Enter High-Protein Mango & Tahini Overnight Oats—a delicious and creamy option that combines tropical flavors with wholesome ingredients. This recipe offers a tantalizing blend of sweetness from ripe mangoes, nuttiness from tahini, and creaminess from Greek yogurt—all while packing a powerful protein punch.
Whether you’re trying to fuel up for a workout or simply seeking a healthy meal prep idea, these overnight oats have you covered. Utilizing ingredients like unsweetened coconut milk, tahini, nonfat Greek yogurt, and rolled oats, this recipe not only satisfies your taste buds but also nourishes your body with essential vitamins, minerals, and healthy fats.
Perfect for busy mornings or as a make-ahead snack, these oats keep well in the refrigerator, allowing you to whip up a batch on Sunday to enjoy throughout the week. The lovely golden hues of mango and the contrasting crunch of hemp and sesame seeds make for an eye-catching breakfast! This dish is versatile enough to be adapted through the seasons, turning it into a delightful treat for summer picnics or a refreshing start to fall mornings.
Quick Facts
- Active Time: 15 minutes
- Total Time: 4 hours (or overnight)
- Servings: 4
- Nutrition Tags: Dairy-Free, Vegetarian, High-Protein
Key Highlights
- Flavor: Sweet, nutty, and creamy with a tropical twist.
- Nutrition: Packed with protein, fiber, and healthy fats from tahini and hemp seeds.
- Versatility: Can be tailored with seasonal fruits and additional toppings.
Test Kitchen Tips
- Make it Vegan: Swap out Greek yogurt for additional coconut milk and use agave syrup instead of maple syrup.
- Oat Options: For a gluten-free version, choose certified gluten-free rolled oats.
- Customize Your Fruit: Experiment with different fruits such as peaches or berries based on seasonal availability.
- Batch It Up: Make a large batch to store—these oats keep well in the fridge for a convenient and healthy snack.
- Garnish Galore: Add nuts, seeds, or a dollop of nut butter before serving for added texture and nutrients.
Nutrition Notes
This recipe offers a bounty of nutritional benefits. Each serving delivers a hearty dose of vitamins A and C found in mangoes, protein for muscle recovery from Greek yogurt, and fiber from rolled oats that helps keep you full longer. With a substantial protein content and healthy fats from tahini and hemp seeds, these overnight oats make for an ideal start to your morning.
For more information on protein-rich foods, check out this resource from the Academy of Nutrition and Dietetics.
Nutrition Facts per serving
- Calories: 350
- Fat: 14g
- Carbohydrates: 47g
- Fiber: 8g
- Protein: 12g
- Sodium: 80mg
FAQ: High-Protein Mango & Tahini Overnight Oats
1. Can I use fresh mango instead of frozen?
Absolutely! Fresh mango will work wonderfully, just be sure to cut it into bite-sized chunks.
2. How can I make these oats sweeter?
If you prefer a sweeter breakfast, feel free to add more maple syrup, honey, or your favorite sweetener to taste.
3. What if I don’t have tahini?
You can replace tahini with almond butter or peanut butter for a different flavor profile.
4. How long will the overnight oats last in the fridge?
These oats can be stored in the fridge for up to 5 days, making them perfect for meal prepping.
5. Can I add protein powder?
Of course! A scoop of your favorite protein powder can boost the protein content even further.
