Base Recipe
▢½ cup (120 ml) milk any variety
▢⅓ cup (75g) plain Greek yogurt or vanilla
▢⅓ cup (27g) old-fashioned oats (quick oats fine too)
▢1 scoop (23g) protein powder (half serving) – optional
▢2 teaspoons (7g) chia seeds or ground flaxseed
▢Ground cinnamon to taste
Cook Mode
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Instructions
Add all ingredients to a jar or bowl with a minimum 12-ounce capacity (larger is better). Stir very well until everything is combined and the chia seeds are evenly distributed and not in clumps.
Cover and refrigerate ideally overnight, or at least 5 hours. Stir well before eating. Top with fresh fruit and/or nuts or nut butter for serving.
Notes
Flavor Variations
Chocolate – Use chocolate unsweetened almond milk and chocolate protein powder.
Peanut Butter & Jelly – Add 2 Tablespoons of peanut butter to the oats mixture when mixing, then top with 1-2 Tablespoons of your favorite jam or jelly to serve.
More Sweetness – Stir in 1 Tablespoon of maple syrup or honey before or after soaking. Top with fresh fruit.
Overnight Oats Without Protein Powder – omit it and consider the
following adjustments:
Cottage Cheese – Replace yogurt and protein powder with ½ cup cottage cheese + 2 Tablespoons nut butter.
Nuts and/or Nut Butter – Two Tablespoons of peanut, almond, or sunflower butter will provide flavor and 7 grams of protein.
Silken Tofu – Replace yogurt with silken tofu blended with the milk. 4 ounces will provide 5 grams of protein.
Greek Yogurt – Adding more Greek yogurt can make up for the lost protein without much impact to the texture. One-quarter cup will add 4-5 grams of protein.
Nutrition:
