Ingredients
1/2 cup rolled oats
3/4 cup milk of choice (dairy or unsweetened almond/soy)
1/2 cup plain Greek yogurt (0-2% or full-fat)
1 scoop protein powder (about 25-30g; vanilla or unflavored work best)
1 tbsp chia seeds (optional, for thickness)
1-2 tsp maple syrup or honey (optional, to taste)
1/2 tsp vanilla extract
Pinch of salt
Optional Toppings
Berries, banana slices, nut butter, chopped nuts, cacao nibs, cinnamon, shredded coconut,
granola.
Instructions
Mix the base: In a jar or container, whisk together milk, Greek yogurt, protein powder, vanilla, sweetener (if using), and salt until smooth.
Add oats: Stir in rolled oats and chia seeds (if using). Mix well so nothing clumps at the bottom.
Chill: Cover and refrigerate at least 4 hours, ideally overnight.
Finish + serve: Stir again in the morning. Add a splash of milk if you want it thinner. Top with your favorites and enjoy cold (or warm it up if you prefer).
Notes
Cooking Tips
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Prevent protein clumps: Always whisk protein powder into the liquids before adding oats.
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Texture control:
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Thicker: add chia seeds or reduce milk slightly.
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Thinner: add 2–4 tbsp extra milk in the morning.
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Best oats: Rolled oats give the best creamy-but-chewy texture. Quick oats get softer; steel-cut need more liquid and longer soaking.
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Sweeten after chilling: Some protein powders are sweet—taste in the morning and adjust.
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Meal prep friendly: Make 3–5 jars at once; they keep well up to 4 days.
Variations
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Peanut Butter Banana: Add 1 tbsp peanut butter + 1/2 banana mashed (reduce sweetener).
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Chocolate PB: Use chocolate protein powder + 1 tbsp cocoa powder + 1 tbsp peanut butter.
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Berry Cheesecake: Stir in 1/4 cup mashed berries and top with extra berries + crushed graham crackers.
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Apple Cinnamon: Add 1/2 cup grated apple, 1/2 tsp cinnamon, and a pinch of nutmeg.
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Mocha Oats: Add 1–2 tsp instant espresso + vanilla or chocolate protein powder.
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Dairy-Free: Use soy milk + dairy-free yogurt; choose a vegan protein powder.
- Prep Time: 5 minutes
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 10g
- Fat: 10g
- Carbohydrates: 445g
- Fiber: 5g
- Protein: 38g