Overnight Protein Oats (1 serving(s))

Reduce the oat portion and increase the protein component, such as plain Greek yogurt, cottage cheese, or unsweetened protein powder.

Choose plain, minimally processed rolled or steel-cut oats rather than instant oats or flavored oat packets.

Avoid high-sugar additions such as honey, maple syrup, dates, sweetened dried fruit, or sweetened yogurt; use cinnamon, vanilla, or a small amount of berries for flavor instead.

Add fiber- and fat-containing toppings such as chia seeds, ground flaxseed, walnuts, almonds, or peanut butter with no added sugar.

Pair the oats with a short walk or other light activity after eating to help blunt the post-meal rise.

Try eating the protein and nuts or seeds first, then the oats, and monitor whether this lowers your individual response.