Low Sugar, High Protein Yogurt


Pinterest is full of recipes for smoothies and overnight oats.  I love smoothies, but I don’t always have time to get the blender out and going, not to mention drinking my breakfast isn’t nearly as satisfying as chewing, even if the ingredients are the same.  Most of the overnight oats recipes I’ve found have a lot of sugar, and require some milk, which I’m not a huge fan of, cow or otherwise.   Sugar is beginning to be linked to all sorts of health issues, and I am trying to retrain my palate to not crave so much.  The more you eat, the more you want.  That’s why it’s particularly important to try and not start your day with sugary foods, you are just setting yourself up for a day of cravings.  So I came up with my own, low sugar, high protein grab-and-go breakfast that is still delicious and satisfying.  The yogurt is a bit tart, and can take some getting used to if you usually add sweetener or buy presweetened flavored varieties, but I think the fruit and granola adds just the right amount of sweetness without over doing the sugar content.

First, not only am I trying to seriously cut back on sugar, but I’m also trying to eliminate as much plastic from my life as possible.  Ambitious, I know.  Plus, mason jars are everywhere right now and they are just so cute!  They have tons of uses (thanks, Pinterest) and are inexpensive.  However, finding health and environmentally friendly reusable lids was a different story.  The tin ones that come with the jars are not meant to be reused, although I usually get away with it a few times before they start to rust.  Lots of people are swearing by reusable plastic lids, but again, plastic isn’t my jam.  I finally found these cool silicone versions on Amazon.

They are surprisingly leak-proof, considering they press on instead of screwing on.  But best of all, they aren’t leaching chemicals into my food!

In my 8oz jar, I layer:

4oz Chobani plain Greek yogurt (70cal, 4.5g sugar) – Chobani has one of the lowest sugar contents, make sure you read the label if you are using another brand

About 3/4 tablespoon chia seeds (53cal, 0 sugar)

About 1/4 cup (2oz) frozen raspberries – You can of course use any fruit you like, but raspberries have one of the lowest concentrations of sugar, and the granola has blueberries as well (16cal, 1g sugar)

I usually do this the night before, stirring it all together, then refrigerating with the lid on over night. There is enough liquid in the yogurt and fruit to enlarge the chia seeds somewhat, but not to a “chia pudding” like texture.  In the morning, I sprinkle on the granola, about 1/4 cup (90cal, 4g sugar).  Once I get to work I have a breakfast that keeps me satisfied until lunch.

Total Nutrition info: 229 calories, 9.5g sugar, 17g protein



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