Overnight Oats – Oats Soaked in Milk With Protein Powder, Greek Yogurt, and Berries (~25g Protein)
If you’re looking for a quick and nutritious breakfast option, overnight oats might just be what you need. This simple dish combines rolled oats, milk, protein powder, Greek yogurt, and fresh berries, delivering about 25g of protein per serving. It’s not only filling but also supports your muscle recovery and digestive health. Curious about how to whip this up? Let’s explore the recipe and its benefits.
History
Overnight oats have become a breakfast staple, especially in the age of social media, where vibrant food photos dominate feeds. This beloved dish has deep roots, with the concept of soaking oats dating back centuries when they were a key part of historical diets in Europe and Asia. Traditional porridge evolved into the convenient, no-cook breakfast option we adore today. As fast-paced lifestyles emerged, overnight oats offered a simple solution that caters to modern needs. The rise of high-protein diets led to incorporating protein powder and Greek yogurt, boosting nutritional value. With endless flavor variations, overnight oats cater to diverse dietary preferences, making them accessible and appealing to everyone seeking a nutritious start to their day.
Why I Like It
There’s something incredibly appealing about starting the day with a high-protein breakfast like overnight oats. You’ll love how quick and easy they are to prepare, making mornings that much smoother. With about 25g of protein per serving from Greek yogurt and protein powder, they help fuel your day.
Starting your day with high-protein overnight oats makes mornings smoother and fuels you with essential nutrients.
Here’s what makes them a favorite:
- Customizable: Add fresh berries, nut butters, or seeds for endless flavor combinations.
- High in fiber: Keep you full and satisfied, supporting your digestive health.
- Meal prep friendly: Prepare multiple servings for nutritious breakfasts throughout the week.
Embracing overnight oats means you’re embracing a healthier start—one that encourages belonging in a community that values tasty and nutritious choices!
Recipe
Overnight oats are a convenient and healthy breakfast option that requires minimal prep time. This recipe combines rolled oats, creamy Greek yogurt, nourishing protein powder, and nutritious chia seeds, providing a balanced meal to kickstart your day. The magic happens overnight in the refrigerator, allowing the oats to absorb the liquid and flavors, resulting in a creamy texture that is both satisfying and delicious.
With a typical serving boasting approximately 47g of protein, overnight oats are perfect for anyone looking to enhance their muscle recovery and manage hunger throughout the morning. The addition of fresh blueberries not only enhances the flavor but also adds a boost of antioxidants. Prepare a batch at the beginning of the week, and you’ll have grab-and-go breakfasts ready for busy mornings!
Ingredients:
- 1 cup rolled oats
- 1 cup Greek yogurt
- 1 scoop protein powder
- 1/2 cup milk (any type)
- 1 tbsp chia seeds
- 1/2 cup blueberries
Instructions:
In a mixing bowl, combine the rolled oats, Greek yogurt, protein powder, milk, and chia seeds. Stir thoroughly until everything is well incorporated. Once mixed, gently fold in the blueberries. Transfer the mixture into individual jars or containers, seal them, and refrigerate overnight. In the morning, grab a jar for a delicious and nutritious breakfast that requires no cooking!
Extra Tips:
Experiment with different flavor variations by incorporating your favorite fruits, nut butters, or sweeteners like honey or maple syrup to customize your oats to your taste. If you prefer a thicker consistency, reduce the milk slightly; if you like yours creamier, add a bit more. The overnight oats can last in the refrigerator for up to three days, making them perfect for meal prepping.
How To Make The Recipe
To make these delicious overnight oats, start by gathering your ingredients. In a medium bowl, combine 1 cup of rolled oats, 1 cup of Greek yogurt, 1 scoop of protein powder, 1/2 cup of milk, and 1 tablespoon of chia seeds. Mix thoroughly to guarantee everything blends well. Once you’ve got an even consistency, cover the bowl and pop it in the fridge overnight. This soaking process allows the oats and chia seeds to soften beautifully. In the morning, take your chilled oats and serve them topped with 1/2 cup of fresh blueberries for that burst of flavor. If you’re feeling adventurous, add a drizzle of berry sauce or toppings like nut butter or a sprinkle of cinnamon for extra delight!
Storage Instruction That Include
When you prepare your overnight oats, choosing the right storage method is key to keeping them fresh and delicious. Make sure to store your oats in an airtight container, like a glass jar or a tight-seal plastic meal-prep container. This helps maintain freshness and prevents spills. Refrigerate overnight for best results; they can last up to three days, but aim to enjoy their freshness within one to two days.
Here are a few tips to keep in mind:
- Always mix well with milk, yogurt, and protein powder before sealing.
- Add fresh fruit just before eating to keep the crunch.
- Check for signs of spoilage—like off smells or changes in consistency—before enjoying.
How To Store
Storing your oats properly is key to preserving their flavor and texture. To keep your overnight oats fresh, store them in an airtight container. Glass jars are perfect for this—they’re reusable and let you see what’s inside! Make sure to keep your oats refrigerated, where they can last for up to three days. Just remember, to maintain that delightful crunch, add your toppings, like nuts or granola, just before serving. Before indulging, check for any changes in smell or appearance, as these can hint at spoilage. By following these simple steps, you can enjoy delicious overnight oats that feel good and taste great, connecting you with the joy of wholesome meals shared with friends.
How To Freeze
If you’re looking to enjoy your overnight oats beyond a few days, freezing is a fantastic option. Here’s how you can do it effectively:
- Prepare your oats as usual, but don’t add toppings or sweeteners yet to maintain texture.
- Use airtight containers or freezer-safe mason jars—this helps prevent freezer burn. Remember to leave space at the top for expansion.
- Label your containers with the date to track freshness; consume within one month for the best taste!
When you’re ready to indulge, just thaw in the refrigerator for several hours or overnight. If they freeze solid, you can microwave gently with a splash of liquid for your desired consistency. Add your favorite toppings after thawing, and enjoy!
How To Reheat
Reheating your overnight oats is quick and easy, guaranteeing you enjoy a warm, comforting breakfast in no time. If you’re using the microwave, place your oats in a microwave-safe container, add a splash of milk to keep them moist, and heat for 30-60 seconds. Stir the oats after heating to guarantee even warmth, and check the temperature before diving in. Alternatively, if you prefer the stove top, transfer your oats to a small saucepan and heat them on low, stirring frequently. Just remember to warm them without making them mushy. After reheating, treat yourself by adding fresh toppings like fruits or nut butters to enhance your breakfast experience and make it feel extra special!
Final Thoughts
Whether you prefer your overnight oats cold or warmed up, they’re a fantastic addition to your breakfast routine. By combining nutritious ingredients, you’re not just fueling your body; you’re setting a positive tone for the day.
Here’s why you’ll love them:
- High in Protein: With Greek yogurt and protein powder, you can reach around 25g of protein.
- Loaded with Fiber: Rolled oats and chia seeds provide essential fiber for digestion.
- Customizable: Add your favorite berries, nut butters, or sweeteners to make it truly yours.
Make ahead for healthy breakfasts that nourish and energize. Overnight oats promise convenience, taste, and that warm feeling of belonging to a community focused on wholesome living. Enjoy!
Oats Soaked in Milk With Protein Powder
Ingredients
- 1 cup rolled oats
- 1 cup Greek yogurt
- 1 scoop protein powder
- 1/2 cup milk any type
- 1 tbsp chia seeds
- 1/2 cup blueberries
Instructions
- In a medium bowl, combine 1 cup of rolled oats, 1 cup of Greek yogurt, 1 scoop of protein powder, 1/2 cup of milk, and 1 tablespoon of chia seeds.
- Mix thoroughly to guarantee everything blends well.
- Once you’ve got an even consistency, cover the bowl and pop it in the fridge overnight.
- This soaking process allows the oats and chia seeds to soften beautifully. In the morning, take your chilled oats and serve them topped with 1/2 cup of fresh blueberries for that burst of flavor.
- If you’re feeling adventurous, add a drizzle of berry sauce or toppings like nut butter or a sprinkle of cinnamon for extra delight!
