Protein Overnight Oats (Printable version)

High-protein overnight oats with Greek yogurt and chia seeds, prepped the night before for a creamy, energizing morning meal.

# What you need:

→ Base

01 - 1 cup old-fashioned rolled oats (100 g)
02 - 1½ cups unsweetened milk, dairy or plant-based (360 ml)
03 - 1 scoop vanilla protein powder (30 g)
04 - 1 tbsp chia seeds
05 - ½ cup Greek yogurt (120 g)
06 - 1 tbsp honey or maple syrup

→ Optional Add-ins & Toppings

07 - ½ cup fresh berries (75 g)
08 - 2 tbsp nut butter (peanut, almond, or other)
09 - 2 tbsp chopped nuts or seeds
10 - ½ banana, sliced

# How to make it:

01 - In a medium mixing bowl or meal prep jar, combine the rolled oats, protein powder, chia seeds, and Greek yogurt.
02 - Pour in the milk and add honey or maple syrup, stirring until the mixture is well blended and smooth.
03 - Cover the bowl or jar tightly and refrigerate for at least 8 hours or overnight, allowing the oats to soften and the flavors to meld.
04 - In the morning, stir the oats well and add a splash of extra milk if a looser consistency is preferred.
05 - Top with fresh berries, nut butter, chopped nuts, and sliced banana before serving. Serve chilled.

# Expert tips:

01 -
  • The protein powder disappears completely into the oats, so you never get that chalky aftertaste some shakes leave behind.
  • It takes roughly five minutes before bed and rewards you with a breakfast that feels almost indulgent when you are half awake.
  • You can make two or four jars at once and have breakfast sorted for days without repeating the same toppings twice.
02 -
  • Dump the protein powder in before the liquid and stir it into the dry oats first, otherwise you will spend five minutes chasing clumps around the bowl.
  • Do not skip the chia seeds thinking they are optional, because they are what give the oats that luxurious, pudding-like thickness by morning.
03 -
  • Wide-mouth mason jars are the best vessel because they are easy to stir in, easy to eat from, and do not absorb smells over repeated use.
  • If your oats taste flat in the morning, a tiny pinch of salt mixed in the night before wakes up every flavor without making it taste salty at all.

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