Did you think that proats were exotic new seafood or perhaps a plant-based treat from Zanzibar? This dish is much more prosaic but no less delicious.

“Proats” stands for “protein oats,” and it’s the tastiest, plant-based way to start your day. You’ll find recipes that delight vegans and gluten-free folks alike. Here are six proats recipes to keep you full until lunch. 

1. Basic Overnight Proats 

One of the best aspects of proats is that you don’t need to do any cooking. Let your appliances do the work. This basic recipe uses your fridge and Father Time to work its magic. 

Oats are a naturally gluten-free food. However, please use caution and stick to brands labeled thus if you have celiac disease or sensitivity. Without this designation, many commercially available formulas have shared equipment with wheat, rye or barley. 

To make this basic recipe, gather the following: 

• ½ cup oats
• 1 scoop protein powder — vanilla flavored works well, but feel free to experiment
• ½ cup milk or a plant-based milk substitute 
• 2 tablespoons pudding mix — any flavor, but should complement your protein powder

Mix all ingredients in a mason jar or other sealable container. Refrigerate overnight. 

The sky’s the limit when you take your proats out to eat the next day. Enjoy them plain or top with coconut flakes, fresh fruit, nuts and seeds or herbs like cinnamon. 

2. Cinnamon Roll Overnight Proats

Few things say breakfast indulgence like cinnamon rolls. There’s a reason these treats appear on nearly every brunch menu. They’re delicious, but the sticky, pull-apart variety contains oodles of calories and white flour — which is not kind to your waistline. 

However, cinnamon offers impressive health benefits. It may lower your blood sugar, help you control your blood pressure and ease digestion. Why wouldn’t you want such treasure in your morning meal? You’ll need the following ingredients: 

• ¼ cup Greek yogurt — can be non-dairy for a vegan version
• ½ cup milk of choice, whole, almond, skim, cashew or coconut
• ½ teaspoon cinnamon
• ½ cup rolled oats 
• 1 scoop whey protein, vanilla or cinnamon-flavored
• Pinch salt 
• 1 tablespoon peanut butter 

Blend all the ingredients in a covered container and refrigerate overnight. Serve and enjoy. 

3. Chocolate Proats

You might consider chocolate an off-limits indulgence if you’re trying to shed unwanted pounds. However, this treat has considerable health benefits. It’s chock-full of antioxidants. One study showed that it had more polyphenols and flavonoids than even blueberries or acai berries. 

This recipe uses only five little ingredients: 

• ⅓ cup rolled oats 
• ½ cup milk of choice
• ⅓ cup Greek yogurt
• 1 teaspoon cacao powder
• 1 scoop whey or soy protein — chocolate or unflavored 

Stir all ingredients together in a covered container. Refrigerate overnight and enjoy. 

4. Salted Caramel Proats

Who doesn’t love salted caramel everything? This flavor is hip for everything from frappes to your morning oatmeal. Here’s how to give yours a protein kick, no cooking required. You only need five ingredients: 

• ⅓ cup rolled oats 
• ⅛ cup almonds, slivered
• ½ cup milk of choice
• 1 scoop unflavored or vanilla whey or soy protein powder 
• Handful of mixed berries 

Place the ingredients in a covered container and mix well. Refrigerate overnight and enjoy. 

5. Apricot Proats

How’s your eye health these days? If you’re concerned about maintaining acute vision and muscular strength, reach for this delicious breakfast recipe. 

Apricots are high in vitamins A and E, crucial for visual acuity. They’re also rich sources of the antioxidants lutein and zeaxanthin, substances found in your eye’s lenses and retinas that safeguard against oxidative stress. 

Blend the following six ingredients in a covered container:

• ½ cup old-fashioned oats 
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground allspice
• ¼ teaspoon ground ginger
• 1 teaspoon vanilla extract
• ¼ cup dried chopped apricots. 

Refrigerate overnight and enjoy. 

6. Fluffy Banana Proats

Bananas are glorious for soothing upset tummies. They’re high in fiber to help the go, but their gentle, semi-sweet flavor makes them less offensive than a tart apple. 

This easy-to-peel fruit also contains potassium to keep your heart healthy. To start your day with a good-for-your-insides treat, mix the following ingredients:

• ½ cup oats
• ⅞ cup almond milk 
• 1 mashed banana
• ½ teaspoon cinnamon
• 1 scoop plain, banana or vanilla protein powder. 

Mix your ingredients in a covered container and refrigerate overnight. Top with almond butter, berries, cinnamon, honey or granola — or all five — before serving. 

Proats Recipes 

While proats may sound like an exotic dish, it’s made from something more basic. You need oats, protein powder and milk for a simple version, but you can dress it up in many ways. 

Try these six proats recipes to keep yourself full until lunch. The combination of protein and fiber keeps you comfortably sated all morning long.