Why I Needed to Make a PB&J Overnight Oats Recipe
I learned that the Honey Nut Cheerios my kids had been eating for years spikes blood sugar as much as Cinnamon Toast Crunch. What I thought was a healthy breakfast was actually setting them up for a mid-morning crash at school.
I was determined to find something better, but it had to pass the kid test and not complicate our mornings.
The trick is what I call "coating your carbs." Plain oats on their own are mostly carbohydrates, which hit your bloodstream fast. But when you pair them with protein, fat, and fiber, you slow digestion and get a gradual rise instead of a spike.
This recipe comes with 29g of protein without adding any extra toppings. And when I tested this with my continuous glucose monitor (topped with Greek yogurt and fresh berries) my blood sugar stayed completely stable.
You can see my own blood glucose data here from within the Levels app. My blood sugar steadily rose by 7 points only to 91 mg/dL.
And the kids actually eat it, which is the real win here.
Browse more ➡️ Blood Sugar-Friendly Recipes
Ingredients for Protein PB&J Overnight Oats
Each ingredient in this recipe plays a role in making it filling and blood sugar friendly.
Oats get a bad rap for being carb-heavy but they deliver protein and a solid dose of fiber and are a helpful part of a balanced diet. I've tested this with both old-fashioned and quick oats. Quick oats get softer, which my kids prefer. I also like to use Coach's Oats if you like the texture of steel-cut; they're processed in a way that lets them absorb liquid without cooking.
Peanut butter powder adds classic PB&J flavor with a nice punch of protein and healthy fats. I use PB Fit. They also make a sugar-free version sweetened with monk fruit. Peanut butter fan? Check out my peanut butter cookies with no added sugar, too!
Protein powder takes this recipe to nearly 20 grams of protein per serving. I prefer beef-based protein powders like Be Well by Kelly or Active Stacks because they're easier for me to digest than whey. Any vanilla or unflavored protein powder that you like works.
Non-dairy milk keeps this recipe light. Unsweetened almond milk adds a bit of fat and fiber. Feel free to use any milk or milk substitute you like.
Maple syrup adds just enough sweetness to make this craveable. Because of all the protein, fat, and fiber in this recipe, the small amount of sugar won't cause a spike. Make sure it's real maple syrup, not pancake syrup. You can also sub in my favorite zero-sugar syrup to make it even lower in carbs.
Almond Flour is optional, but I add it to all of my overnight oats recipes (like Tiramisu overnight oats) because of how it improves the texture. The almond is able to absorb the excess starches released by the oats when they get mixed with milk, making for a smoother, not gummy overnight oats.
How to Make PB&J Overnight Oats
Step 1: Combine the oats, peanut butter powder, protein powder, cinnamon, and salt in a mason jar or meal prep container.
Step 2: Whisk the non-dairy milk, maple syrup, and vanilla together, then pour over the oat mixture.
Step 3: Stir everything together, seal with a lid, and refrigerate overnight. The oats will absorb the liquid and soften without any cooking.
Step 4: Add your favorite toppings and enjoy cold, or warm it up if you prefer.
PB&J Overnight Oats Toppings for Stable Blood Sugar
Toppings aren't just about flavor. They're another opportunity to add protein, fat, and fiber.
More topping ideas:
- No-sugar-added jam or homemade chia seed jam
- Fresh fruit (berries, sliced banana, diced apple)
- Hemp seeds or flaxseed
- Sunflower seeds
- Almond butter or cashew butter
- A drizzle of almond butter
And if ya like this recipe, you'll love my other variations of Greek yogurt overnight oats!
More Balanced Breakfast Recipes
Peanut Butter and Jelly Overnight Oats
- Prep Time: 15 minutes
- Total Time: 4 hours 15 minutes
- Yield: 1 serving
- Category: Breakfast
- Method: no-cook
- Cuisine: American
- Diet: Gluten-Free, High-Protein, Low-Carb
Description
Peanut Butter and Jelly Overnight Oats are a family-friendly make-ahead breakfast with 29g of protein, no added sugar, and zero blood sugar spike. Tested with my CGM, my glucose only rose 7 points to 91 mg/dL!
Ingredients
- ¼ cup old-fashioned or quick oats
- ¼ cup milk of your choice
- ¼ cup Greek yogurt (plan or zero sugar vanilla)
- 1 Tbs pure or zero sugar maple syrup
- 2 Tbs peanut butter powder (PB Fit or PB2)
- 2 Tbs unflavored or vanilla protein powder
- 1 Tbs almond flour
Toppings:
- 1 Tbs low-sugar jam (like Good Good)
Instructions
- Combine oats, Greek yogurt, PB powder, protein powder, almond flour, and salt in a jar or container.
- Add milk and sugar-free maple syrup. Stir until well combined.
- Seal and refrigerate overnight (or at least 4 hours).
- Top with yogurt and jam before serving.
Notes
Meal prep for 4 servings: Combine 1 cup oats, 1 cup milk, 1 cup Greek yogurt, ½ cup PB powder, ½ cup protein powder, ¼ cup almond flour, ¼ cup sugar-free maple syrup, and ½ teaspoon salt. Divide among 4 jars and refrigerate. Add toppings before serving.
Nutrition
- Serving Size: 1
- Calories: 338
- Sugar: 7.4 g
- Sodium: 191.1 mg
- Fat: 6.6 g
- Carbohydrates: 33.8 g
- Fiber: 5.1 g
- Protein: 29 g
- Cholesterol: 12.9 mg
Peanut Butter and Jelly Overnight Oats FAQ
Can diabetics eat peanut butter and jelly overnight oats?
Yes, this recipe is built to be blood sugar friendly, with 29g of protein, 5g of fiber, and no added sugar in the base. I tested the full jar with my CGM and my blood sugar rose just 7 points to 91 mg/dL, well within a stable range. Everyone's glucose response is a little different, so if you wear a CGM I'd love to hear how yours reads. Always check with your doctor about what fits your individual plan.
Do overnight oats spike blood sugar?
Plain oats on their own can spike blood sugar because they're mostly carbohydrate, but overnight oats made the right way don't have to. The trick is what I call coating your carbs: pair the oats with protein, fat, and fiber so digestion slows down and the rise is gradual instead of sharp. This recipe layers in protein powder, peanut butter powder, Greek yogurt, and almond flour for exactly that reason.
Does peanut butter and jelly spike blood sugar?
Traditional PB&J on white bread with sugary jelly will absolutely spike blood sugar, but a thoughtful PB&J build doesn't have to. Peanut butter brings protein and healthy fat that slow glucose absorption, and swapping sugary jelly for low-sugar jam (or a smear of fresh berries) keeps the sweet hit without the crash. In this overnight oats version, the peanut butter powder, yogurt, and protein powder do the heavy lifting so the small amount of jam on top doesn't cause a spike. Low sugar jam is even better for supporting stable glucose.
Are overnight oats high in sugar?
It depends entirely on the recipe. A lot of overnight oats recipes lean on honey, maple syrup, sweetened yogurt, and sugary jam, which stacks up fast. This version uses pure (or zero sugar) maple syrup, plain or zero sugar Greek yogurt, and low-sugar jam, so the whole jar lands at 7.4g of sugar with no added sugar in the base.
Can my kids eat these overnight oats?
Yes, this is one of the breakfasts my own kids actually request. The PB&J flavor reads as a treat to them, the texture is creamy from the almond flour and yogurt, and I don't have to think about a mid-morning crash before lunch. If your kids are new to protein powder, start with half the amount and work up. A vanilla protein powder tends to win them over fastest.
Did you make this recipe? Let me know!