Diabetes-Friendly Recipes

Overnight Paleo-Friendly "Oatmeal"

Little is more comforting on a chilly morning than a big pot of steaming oatmeal but unfortunately most packaged oatmeals and oats are filled with processed ingredients, sugars and carbohydrates that can really spike your blood sugar. A blood sugar rise in the morning is typically followed by a crash a few hours later or in the early afternoon, which can leave you feeling sleepy, rather than energized to take on the day! So I did a little experimenting and created this oatmeal-like breakfast using nuts instead.

With a little planning the night before, you can put together this overnight nut and coconut based, Paleo-friendly oatmeal and wake up to a delicious, nutritious, diabetes-friendly breakfast that will warm your bones and put a smile on your face. All you have to do is warm up your serving in the morning! A banana is used to sweeten this concoction, so kids love it, too.

The addition of nuts, coconut and collagen peptides add a boost of healthy proteins and fats that will help keep your blood sugar stable and your hunger satisfied. Walnuts are actually one of my favorite “blood-sugar superfoods” as they work to moderate blood glucose, act as a powerful antioxidant and have also been showed to help lower the risk of developing type 2 diabetes.

This grain-free and Paleo banana nut oatmeal will keep your tummy from grumbling so you won’t be tempted to munch before lunch. I love whipping up a batch of this at the beginning of the week and storing it in individual-sized mason jars so that I can just heat up a pre-portioned amount on the run!

(This recipe was developed for Diabeticlifestyle by Caroline Potter, author of All American Paleo Table. For more tips on Paleo living, check out Caroline's blog, Paleo Bites.)

Servings: 8
Prep time:
Calories per serving: 478


  • 2 cups raw walnut pieces
  • 1 cup raw cashew pieces
  • 1 cup finely shredded, unsweetened coconut
  • ½ cup Vital Proteins, grass-fed collagen peptides
  • 2 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ¼ tsp salt
  • 1 banana
  • 2 cups filtered water
  • 1 cup full-fat, unsweetened coconut milk
  • 2 tsp pure vanilla extract


  1. Add the nuts, coconut, collagen, cinnamon, nutmeg and salt to a food processor. Pulse until the nuts start to resemble a thick, flour-like consistency.
  2. Add the banana and blend until mostly smooth, about 15 seconds.
  3. Add in the remaining liquid ingredients and blend an additional 15 seconds.
  4. Transfer the "oatmeal" to a storage container and place in the refrigerator overnight or for a minimum of 8 hours.
  5. For best results, warm desired amount of faux oatmeal in a pan on the stove, topping with a pad of butter if you like. Adjust consistency by adding a splash of water or more coconut milk when warming.
  6. Store any leftovers in the refrigerator for up to 3 days.

Nutrition Information

Per serving (each serving is slightly less than 1 cup):

Calories: 478; Total Fat: 60.5 g; Sodium: 37.9 mg; Carbohydrates: 19.2 g; Protein: 13.4 g



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