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Overnight Oats

Overnight Oats

Example recipe (balanced, \~350 kcal, 35–40g protein, 8–9g fibre)

  • 40g oats
  • 150ml soy milk (or 100ml soy milk + 50ml water)
  • 20g whey/casein protein powder
  • 80g 0% Greek yogurt
  • 1 tsp chia seeds
  • Pinch of cinnamon + salt

Instructions: Mix oats, milk, yogurt, and protein powder until smooth. Stir in chia seeds. Refrigerate overnight. Next morning, stir well – if too thick, add a splash of soy milk; if too loose, stir in an extra spoon of yogurt.

  • Apple pie oats → cinnamon, mixed spice, grated apple (or diced cooked apple), a drop of vanilla.
  • Chocolate brownie → cocoa powder + a bit of instant coffee (deepens flavour).
  • Extracts/essences: vanilla, almond, coconut, rum, maple — a few drops go a long way.
  • Key lime pie → lime zest + a bit of vanilla + Greek yogurt stirred in for tang.
  • Earl Grey & vanilla → steep tea bag in your milk, then mix oats, protein, and yogurt.