C: 67 gr
P: 38 gr
F: 11 gr
Total calories: 519
*This estimation is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ.
Recently I’ve had a conversation with one of my Instagram followers about quick, easy breakfast ideas. The first that comes to mind for me is overnight oats.
Fun fact: I used to make overnight oats all the time, but this was a few years ago. Then this week I bought a 500gr tub of fromage frais all for myself, so I thought, why not brush up on my overnight oats making skills?
This could be an interesting variation for those of you who are tired of soaking your oats in Greek yogurt. Moreover, fromage frais is less thick than quark or Greek yogurt, so the result is creamy, yet not too dense. Definitely appealing!
If you are lactose-intolerant, it works well with a dairy-free yogurt alternative, although you lose the “interesting variation” benefit mentioned above.
Estimated time: 5 minutes
155gr fromage frais
20gr unflavoured protein powder
1 tablespoon apricot compote (16gr)
1 tablespoon peanut butter (16gr)
In a bowl, cover the oats with water. Be careful not to go overboard with it (pun intended), or your oats will be soggy. Microwave the bowl for 50 to 60 seconds and leave it to the side to cool down.
For best results, you can make the oats ahead of time, for example while cooking dinner, and stick them in the fridge until after dinner, when you would add the remaining ingredients. However, I made this without preparing the oats early, so it works either way.
Once the oats have cooled down, add protein powder, fromage frais, compote, and peanut butter. Following this order will make it easier to blend dry and liquid ingredients.
Finally, stir with a spoon. Don’t get impatient! If you underestimate this step, your protein powder won’t mix well with the fromage frais.
When you’re happy with your results, slice up the banana and boost your bowl with some potassium and fibre.
Lastly, put it in the fridge, have a restful night’s sleep, and enjoy the next day!
If you want to vary your toppings, you can replace the banana, compote (I think this is just a fancy word for French jam), and peanut butter with any of the following:
If you have any suggestion, leave a comment. I’m always on the lookout for recipe tips!