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POPEYE PROATS (aka spinach protein oats)

There are few breakfasts as simple and satisfying as overnight oats.  You simply mix the ingredients together in a matter of minutes the night before, and they soak while you sleep.  In the morning, they're ready whenever you are! 

This vibrant green porridge is packed with healthy fats, fibre and protein, and is a great family-friendly way to bring Popeye's favourite vegetable to the breakfast party.  Spinach is rich in vitamins & minerals such as A, C & K, folate, manganese, magnesium, and iron.  Often considered one of the world's healthiest foods, it is also loaded with fibre and disease-fighting antioxidants including lutein and zeaxanthin.

As with all of my recipes, there is a reason for each and every ingredient, and they often work together synergistically.  Here the healthy fats facilitate the absorption of vitamins A and K, both of which are abundant in spinach.  Similarly, the vitamin C from the squeeze of orange helps the body absorb the non-heme iron.


Ingredients for 2 servings:

  • 2/3 cup gluten-free rolled oats

  • 2 Tbsp chia seeds

  • 2 Tbsp shelled gluten-free hemp seeds

  • 2 Tbsp almond butter (optional)

  • 1 cup canned organic full-fat coconut milk

  • 1/4 cup unsweetened almond or nut-free milk

  • 2 cups (packed) baby spinach

  • 1 ripe banana

  • squeeze of fresh orange juice (from half a fresh orange)

  • optional 2 pitted Medjool dates, or your choice of sweetener to taste


  1. Place oats, chia and hemp seeds in a medium bowl and stir to combine.

  2. Put almond butter, coconut milk, almond milk, baby spinach, banana, squeeze of orange juice, and pitted dates in blender container and blend well.

  3. Pour spinach "smoothie" over the oat and seed mixture and stir well to combine.

  4. Cover and refrigerate overnight or for a minimum of 6 hours.

  5. In the morning, stir and serve with your toppings as desired.

Popeye Proats can be stored in an airtight container in the fridge for 3 to 4 days.

P.S. If you like this recipe, you should also check-out my POPEYE PUDDING.  It's a make-ahead chia pudding with spinach and mango!