Overnight oats are one of the easiest, most practical breakfasts you can add to your routine — prep takes five minutes, and you wake up to a ready-to-eat, high-protein meal. The base recipe is built around oats, chia seeds, milk, and a full scoop of vanilla protein powder, giving you a solid nutrition foundation before you’ve even had your coffee. From there, you customize with whatever toppings or mix-ins suit your preferences and goals.
Nutrition Per Serving
Calories: 390 | Protein: 35g | Carbs: 37g | Fat: 12g | Fibre: 11g
Makes 1 serving. Nutrition based on 2% cow’s milk and a standard 30g vanilla protein powder scoop. Values will vary with milk choice and protein powder brand.
Ingredients
- 1/3 cup oats
- 1/2 cup milk (choose your preference)
- 2 tbsp chia seeds
- 1/4 cup vanilla protein powder
Optional prep add-ins (mix in the night before):
- 2 tbsp cocoa powder
- 1 tsp cinnamon
- 1 tbsp peanut butter
Optional morning-of toppings:
- Crushed nuts
- Drizzle of honey or maple syrup
- Coconut flakes
- Hemp seeds
- Fruit (banana slices, berries, chopped apple)
Instructions
1. Mix and Refrigerate
Add the oats, milk, chia seeds, protein powder, and any optional prep add-ins to a mason jar or airtight container. Stir well to combine. Seal and place in the fridge overnight, or for at least 4 hours.
2. Store Until Ready
Keep refrigerated in an airtight container for up to four days. This makes overnight oats an ideal option for batch prepping multiple servings at once.
3. Serve and Enjoy
When ready to eat, add your morning-of toppings. Enjoy cold straight from the fridge, or heat for about 1 minute in the microwave for a warm breakfast option.
Dietitian Tips
- Batch prep for the week. Making three or more jars at a time means you have a grab-and-go breakfast ready for several mornings — no thought required.
- Swap milk to suit your needs. Any milk works here — dairy, oat, almond, soy. Each will shift the nutrition slightly, particularly protein and fat. A higher-protein option like dairy or soy milk will boost the protein content further.
- Choose toppings with your goals in mind. Fresh fruit adds fibre and micronutrients, nuts add healthy fats and crunch, and a small drizzle of honey adds a touch of sweetness without overdoing it. Pick what fits your calorie and macro targets for the day.
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