Overnight Oats (Protein Packed, DF + GF)

BASE RECIPE for Protein Packed Overnight Oats

Ingredients

• 1/2 cup rolled oats (old-fashioned, not instant)

• 1/2 cup unsweetened milk (oat, soy, almond or regular cow's milk)

• 1/3 cup Greek yogurt (or dairy-free Greek-style yogurt)

• 1 tbsp chia seeds (or ground flax)

• 1 scoop protein powder (variety of choice - 25-30g protein/serving)

• pinch of salt

Use this base recipe and then customize it with nut butters, fruit, spices, etc.

Instructions

For all recipes below, combine all ingredients in a 16-oz jar or container and stir well. Add a splash more milk if the protein powder is clumpy. Seal and refrigerate overnight (or for at least 6 hours). In the morning, stir, add a splash of milk if too thick, top with toppings of choice, and enjoy.

Chocolate Peanut Butter Overnight Oats

• 1/2 cup rolled oats

• 1/2 cup unsweetened milk of choice

• 1/3 cup Greek yogurt

• 1 scoop chocolate protein powder

• 1 tbsp natural peanut butter

• 1 tsp cocoa powder

• 1 tsp maple syrup (optional)

• pinch of salt

• Toppings (optional): banana slices, peanut butter

Banana Vanilla Overnight Oats

• 1/2 cup rolled oats

• 2/3 cup unsweetened milk of choice

• 1/3 cup Greek yogurt

• 1/2 ripe banana, mashed

• 1 scoop vanilla protein powder

• 1 tbsp chia seeds

• 1/2 tsp vanilla extract

• 1/4 tsp cinnamon

• Toppings (optional): banana slices, walnuts, maple syrup

Blueberry Lemon Overnight Oats

• 1/2 cup rolled oats

• 1/2 cup unsweetened milk of choice

• 1/2 cup Greek yogurt

• 1/4 cup hemp seeds

• 2 tbsp almond butter

• 1 tbsp chia seeds

• 1 tsp lemon zest

• 1 tsp maple syrup

• 1/3 cup fresh or frozen blueberries

• pinch of salt

• Toppings (optional): blueberries, lemon zest

Cinnamon Roll Overnight Oats

• 1/2 cup rolled oats

• 1/2 cup unsweetened milk of choice

• 1/3 cup Greek yogurt

• 1 scoop vanilla protein powder

• 3 tbsp chia seeds

• 1 tbsp cashew or almond butter

• 1 tsp cinnamon

• 1/4 tsp nutmeg

• 1 tbsp maple syrup

• 1 tbsp crushed pecans or walnuts

• Toppings (optional): cinnamon, crushed pecans/walnuts, maple syrup

Peanut Butter + Jelly Overnight Oats

• 1/2 cup rolled oats

• 1/2 cup unsweetened milk of choice

• 1/3 cup Greek yogurt

• 1 scoop vanilla (or peanut butter) flavoured protein powder

• 2 tbsp natural peanut butter

• 2 tbsp he,p seeds

• 1/4 cup fresh or frozen raspberries (or strawberries)

• 1 tsp chia seeds

• 1 tsp maple syrup

• Toppings (optional): peanut butter, fresh berries

Notes

• If you'd rather not use protein powder, there are a few swaps that can be made to add more protein:

• Hemp seeds - 3 tbsp (adds 10g protein)

• Chia seeds - 2 tbsp (adds 4g protein plus fibre)

• Pumpkin seeds - 1/4 cup (adds 8g protein)

• Nut butters - 2 tbsp (adds about 7-8g protein)

• Soy milk or pea milk - 1 cup (adds 7-10g protein)

• Meal prep tips for the week:

• Keep wet and dry toppings separate (add anything crunchy right before eating so it doesn't go soggy)

• Fresh fruit that browns (banana or apple) is better added in the morning, but berries hold up well overnight.

• Most jars keep well for 4-5 days in the fridge. If they thin out a bit, just give them a stir.

Recipe credit and photo from: https://rednoice.com/protein-overnight-oats/?utm_source=Pinterest&utm_medium=organic