Print Friendly and PDF

APPLE RHUBARB CRUMBLE OVERNIGHT PROTEIN OATS

/

I love rhubarb season!  This nutritious and delicious overnight oats recipe was inspired by one of my favourite spring-time desserts.

Local rhubarb starts appearing in farmers’ markets here in Ontario in mid to late spring.  It is harvested for its tart, crispy stalks which are often cooked down with lots of sugar for sauces, pies, crumble and other baked goods.  However, fresh raw rhubarb is extremely low in calories, being composed of 95% water.  It is a good source of vitamins including K & C as well as dietary fiber.  In fact, 100g of raw rhubarb contains only 21 calories but 5 g of fibre.  It also contains additional phytocompounds including anthraquinones which can help with constipation and are believed to have anti-cancer properties.  Of note, rhubarb leaves contain high levels of oxalate and are toxic to ingest.

Ingredients for 3 servings:

  • 3/4 cup rolled oats (gluten-free if needed)

  • 3 Tbsp chia seeds

  • 2-3 servings of natural or vanilla protein powder or collagen peptides or a combination (optional)*

  • 1 can coconut milk (or 1 cup coconut milk + 1/2 cup coconut water if prefer less creamy), adjusted to desired consistency

  • 2 diced apples

  • 2/3 cup diced fresh rhubarb stalks

  • 1/4 cup almond butter

  • 1 tsp pure vanilla extract

  • 1 tsp ground cinnamon

  • 1/4 to 1/2 tsp ground cardamom (adjust to taste)

  • pinch of nutmeg

  • 3 pitted Medjool dates, raw honey, pure stevia or maple syrup to sweeten as desired

  • optional toppings: granola, nuts, seeds, toasted coconut chips and/or rhubarb sauce (fresh rhubarb cooked down with your choice of sweetener)

Directions:

  1. Place oats, chia and collagen or protein powder in a medium bowl and stir to combine.

  2. Put coconut milk/water, apples, rhubarb, almond butter, vanilla, cinnamon, cardamom, and nutmeg in blender container and blend well. Add sweetener as desired.

  3. Pour apple rhubarb "smoothie" over the oat and seed mixture and stir to combine.

  4. Cover and refrigerate overnight (or for a minimum of 6 hours and maximum 3 days).

  5. In the morning, stir well and add additional sweetener, cinnamon/spices, and/or milk of choice as needed for desired taste and consistency. Serve with toppings as desired.

*Note: I like to add a combination of whey or egg white protein and collagen peptides for a high protein start to my day. If you prefer to avoid protein powders, try blending in cottage cheese or Greek yogurt for a protein boost. Adjust the milk/liquid according to the protein used and your desired consistency.

This recipe was originally published on May 18, 2018. It was updated May 6, 2025.