These oats are a great high protein, make ahead meal. The fiber in the chia seeds and oats (I like to use a combination of steel cut and rolled but, any oats will work) help keep you full and the combination of yogurt and whey protein provide a mix of quickly digested and slow burning protein. I provided three of my favorite flavors below but this recipe really works as a blank canvas, start with the base recipe and let your creativity shine. I like to use complementary flavors of protein powder to help keep the flavor combinations interesting.
Whatever flavor combination you use, remember that the nutritional information, i.e. calories and protein, will change based on brand you use so be sure to check your numbers against those I provided.
The “recipe total” calorie counts describe the entire recipe. Determining portion size will be based on how big a serving you want to eat, that process is described below.
80 g (½ cup) Oats 300 Calories 10g Protein
425g (2.5 cups) Plain Nonfat Greek Yogurt 250 Calories 45g Protein
20g (2 Tbsp) Chia seeds 100 Calories 3g Protein
60g Whey Protein Powder 200 Calories 42g Protein
4g (½ tsp) Salt
Water as needed
Total: 850 Calories 100g Protein
1 Banana 100 Calories 1g Protein
40g Nut Butter 250 Calories 9g Protein
Total (with base): 1200 Calories 110g Protein
Chocolate Sweet Potato:
11g (2 Tbsp) Cocoa Powder 25 Calories 2g Protein
170g (1 small) Cooked Sweet Potato 125 Calories 3g Protein
Pinch of Cinnamon
Total (with base): 1000 Calories 105g Protein
300g (3 Cups) Frozen Berries 150 Calories 2g Protein
Total (with base) 1000 Calories 102g Protein
Grab a piece of paper and pen. Weigh your bowl and write down the number.
Put the bowl on the scale and zero out the scale
Measure out the ingredients by weight, one by one, zeroing out the scale as you go. For the banana and sweet potato versions, first mash with a fork to get a smooth consistency. The berries can be added frozen and will melt as they sit.
Stir everything together and add water little by little until you get a consistency resembling a thick batter. Remember, it’s easier to add water later than to take it away. If the mix is too thick for you when you go to eat it, add a little water and stir.
Now, decide how many servings you want to split the mix into, based on the calories you are aiming for, i.e. if you made a 1200 Calorie recipe and want 300 Calorie meals, you will divide it into 4 portions.
Weigh the whole contents of the bowl and subtract the weight of the bowl. Divide that number by your desired number of servings and portion out the mix into individual containers.
Let the Overnight Oats sit… overnight, and enjoy. The oats will stay good in the fridge for at least a week and can live outside the fridge for up to 8 hours (as long as it doesn’t get above 90 degrees).