A perfect make-ahead breakfast for busy mornings that the whole family would enjoy! Stay nourished and balanced all day. This recipe delivers cozy spices, creamy texture, and the protein your body needs to stay energized for your day.
Ingredients (Serves 1)
Base:
- ½ cup organic rolled oats
- ¾ cup Fair life lactose-free ultra-filtered milk (13g protein per cup)
- Plant-based alternative: Use ¾ cup unsweetened pea protein milk (e.g., Ripple, ~8g protein per cup)
- 1 scoop (20-30 g) vanilla or cinnamon protein powder
- 1 tbsp chia seeds
- 1 tsp blackstrap molasses
- ½ tsp ground cinnamon (if not using a cinnamon flavored protein product)
- ¼ tsp ground ginger
- Pinch of nutmeg and cloves
- 1–2 tsp maple syrup or monk fruit sweetener (optional, to taste)
Optional toppings: Chopped pecans or walnuts, pomegranate arils, or a spoonful of plain Greek yogurt for extra creaminess.
How to Make It
- In a jar or small bowl, whisk Fair life (or pea protein milk), protein powder, molasses, and spices until smooth.
- Stir in oats and chia seeds until evenly combined.
- Cover and refrigerate overnight (or at least 4 hours).
- In the morning, stir well and add a splash of milk if you prefer a looser texture.
- Add toppings before serving for flavor and texture balance.
Sound Medical Tip: Why Protein at Breakfast Matters
Holiday mornings often start sweet — cinnamon rolls, coffee cake, cocoa — but those quick carbs lead to an energy crash that can trigger cravings all day.
Why This Matters
Higher-protein breakfasts (30–45g) are especially effective for weight management because they:
- Reduce hunger hormones (ghrelin) later in the day
- Improve blood-sugar response to lunch and dinner
- Support lean muscle preservation during fat loss
Choosing a regularly eaten high-protein breakfast (30–45g) helps you:
- Regulate blood sugar and cravings throughout the day
- Preserve lean muscle mass, which supports your metabolism
- Boost focus and mood during busy, stressful weeks
- Feel satisfied, reducing the urge to overeat at festive gatherings
And the best part?This breakfast tastes indulgent — rich with molasses, ginger, and cinnamon — yet supports every part of your weight-loss journey.
