High-Protein Mango & Tahini Overnight Oats

These High-Protein Mango & Tahini Overnight Oats make breakfast easy to assemble and take on the go in the morning. Chewy fiber-filled oats soak up creamy coconut milk that’s been blended with protein-rich tahini, Greek yogurt, mangoes and a touch of maple syrup for sweetness. The oat mixture is then layered with mango chunks to create a parfait effect and topped with crunchy hemp and sesame seeds, which also provide one last pop of plant protein. Keep reading for our expert tips, including ingredient substitutions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• We recommend using refrigerated coconut milk beverage, the type that comes in a carton rather than a can. We found that the canned coconut milk was too thick for this recipe.
• For the best texture, be sure to blend the mango mixture for about 2 minutes, until it becomes nice and smooth, before adding it to the oats so that it can be evenly absorbed.
• If you prefer, you can use thawed frozen mango puree instead of mango chunks.
• These overnight oats would be delicious made with peaches or pineapple if you want to swap out the mangoes. And for a different flavor, consider adding cardamom and coriander to the pureed mango mixture.

Nutrition Notes

• Oats are fiber-rich and provide complex carbohydrates to supply you with plenty of energy to power through your day. They’re also known for their cholesterol-lowering ability. While oats are naturally gluten free, they can be contaminated with gluten during processing. If you’re following a gluten free diet, be sure to seek out oats that are certified gluten free.
• Mangoes add vitamin C to these overnight oats, as well as more fiber to help keep you full and keep things moving through your gut.
• Tahini is rich in healthy fats and adds more fiber to these oats. Made from sesame seeds, tahini is high in lignans, plant compounds that have benefits for your heart.
• Coconut milk is made from the meat of mature coconuts. Coconut milk beverage is lower in fat than pure coconut milk from a can, but the little bit of fat in the beverage can help the oats stabilize blood sugar for longer. Coconut milk beverage is also an excellent source of calcium and vitamin B12 and a good source of vitamin D.