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Dr Rupy’s Overnight Protein Porridge with Cinnamon, Turmeric and Cacao

(9)

Dr Rupy’s Overnight Protein Porridge with Cinnamon, Turmeric and Cacao

by Dr Rupy Aujla from The Doctor’s Kitchen: Healthy High Protein
Packed with 36g of protein, Dr Rupy's overnight protein porridge is brimming with nuts, seeds, spices and fruit. The perfect balanced start to the day.
Vegan High protein
Serves 1
Easy
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From the book

The Doctor’s Kitchen: Healthy High Protein

Dr Rupy Aujla

The Doctor’s Kitchen: Healthy High Protein

A collection of simple and delicious recipes that champion meat, dairy and plant-based protein

Backed by the latest scientific research on how to balance protein, fibre and nutrient-rich vegetables

Dr-led advice on how to pack your plate with nutrients

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Introduction from Dr Rupy Aujla

I pack my overnight oats with two key anti-inflammatory spices, cinnamon and turmeric. Soaking increases the digestibility of the oats and the cacao and hemp seeds provide a nice dose of protein. To add even more protein, you could use an unflavoured protein powder or even collagen, but I prefer to boost it with a healthy dose of pumpkin seeds or crunchy peanut butter. Have fun with this one. You can make a few jars at a time and they’ll keep nicely in the fridge for a high-fibre, high-protein grab-and-go breakfast. A dollop of natural yoghurt or kefir is a beautiful contrast to the rich chocolatey-ness.

Ingredients

30g shelled hemp seeds
20g jumbo rolled oats
20g cacao powder
½ tsp ground cinnamon
¼ tsp ground turmeric
15g flaked almonds
15g walnuts, crumbled
10g desiccated coconut
100ml whole milk or plantbased alternative
2 prunes, roughly chopped
To serve:
80g mixed berries
20g pumpkin seeds or nut butter of choice
1 tbsp thick natural yoghurt

Essential kit

You will need: a large glass jar.

Method

Prep: 5 minutes, plus soaking overnight.

Add all the dry ingredients together to a large glass jar. Screw the lid on and shake vigorously to mix all the components together.

Remove the lid and stir in the milk, 50ml water and the prunes. Replace the lid and place in the fridge overnight.

In the morning, add a splash more milk if needed, and serve topped with the berries, pumpkin seeds or nut butter and yoghurt.

Protein boost: Add more cacao powder, nut butter. You can also use an unflavoured protein powder.

Protein: 36g Fibre 13.1g Plant Points 9.5.

Reviews

3.1 out of 5 stars

9 Ratings

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10 Comments

    default user avatar Anna

    I agree with others – this sounds great on paper, but in practice is very high in calories and I don\’t think it actually really delivers the promised 36g of protein – not according to other sources such as calorie counting apps and AI. According to my calculations this comes at about 30g protein and over 800kcal, so not really worth it.
    I will experiment with a few tweaks and adding skyr instead, but was hoping to reduce dairy, which doesn\’t look like an option.

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    default user avatar b-squared

    Is this recipe intended to be a single serving? I ran the ingredients through ChatGPT and it came back with 800-825 calories as written. It was pretty tasty.

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    default user avatar The Happy Foodie Team

    Hi there,

    Thanks for your comment! I can confirm the serving size here is correct. This recipe is designed to be nutritionally dense, but feel free to adjust the ingredient quantities to suit your own preferences.

    The Happy Foodie Team.

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    default user avatar Davey

    I agree with others here that 30g of cacao is way too much. A heaped teaspoon (5-7g) is plenty. Also, 50g of nuts is OTT when you consider the calorie count. I would use either 30g of mixed nuts or 2 tablespoons of peanut butter, not both. Also, not nearly enough liquid. I used 100ml of kefir with 100g of 0% Fage yogurt, plus 70 ml of almond milk, and added frozen berries for more moisture. I don’t like coconut, so I swapped this for chia seeds. I only used 15 g of hemp seeds and added 15g of the Omega four seed mix from Forest Wholefoods to vary the fibre content. I was sure if turmeric would be too earthy, but it really works with the cinnamon and cacao. Overall, this is a good recipe with a few tweaks.

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    default user avatar Amanda Burley

    Way too much cacao for us. Will try it halved.

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    default user avatar Andreas

    I was quite excited to try this – it looked great on paper! Having tried the recipe, I’m wondering whether some of the quantities are incorrect. I feel that there is way too much cocoa powder and the amount of liquid needs to be increased. It had a rather unpleasant mouth feel and it was difficult to eat the entire bowl full. Maybe it’ll work with some tweaking, but I won’t make that recipe again as it stands.

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    default user avatar Danielle

    I’m wondering if I did something wrong, but I found this utterly inedible and terribly bitter. I was also stunned to calculate 731 calories for 29g of protein (and this was without the added berries, extra pumpkin seeds or yoghurt because the calorie count had already gotten so high). Also 54g of fat. I’m not a sweet tooth either; I eat plain yoghurt with berries and prefer coffee without sugar as well as very dark chocolate, so was expecting (hoping) to find a winner here.

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    default user avatar Caren

    Loved this recipe, a great breakfast and I’ve got more energy now. I have it with plain yogurt.

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    default user avatar Kate loopyk8

    Introduced to this by my sister this weekend – stocked up on all ingredients to make every few days –
    Keeps me full all day long why did
    It take
    Me so long to find this? Fell out of love with overnight oats and chia seeds falling in love with pre prepared B’fast again

    See more

Tags
HealthyHigh proteinVeganBerryNutOatPrunePorridgeBreakfastEasy
Ingredients

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From the book: The Doctor’s Kitchen: Healthy High Protein

Close menu

The Doctor’s Kitchen: Healthy High Protein

A collection of simple and delicious recipes that champion meat, dairy and plant-based protein

Backed by the latest scientific research on how to balance protein, fibre and nutrient-rich vegetables

Dr-led advice on how to pack your plate with nutrients

Buy Book
Amazon
Waterstones
Bookshop.org