Overnight oats

A jar of raspberry-flavored overnight oats topped with fresh raspberries, set against a soft, white background.

Breakfast is one of the meals most commonly skipped if you're often rushing out the door for your commute. However, if you have 10 minutes in your evening, you can make a nutritious breakfast that's ready for you to grab and go the next morning.

Packed with protein and fiber, these delicious oats help:

• keep you feeling full throughout the morning

• provide sustained energy

• combats brain fog and dizziness from blood sugar drops.

By combining wholesome ingredients like Greek yogurt, chia seeds, and your favorite fruits, you can create a satisfying meal that supports your health goals. Whether you're a busy professional, a fitness enthusiast, or simply someone who enjoys a hearty breakfast, high-protein, high-fiber overnight oats are the perfect solution for a balanced and convenient morning routine.

INGREDIENTS

• 1/2 cup rolled oats

• 1 scoop protein powder (I use chocolate flavoured)

• 3/4 cup milk

• 2 tbsp chia seeds

• Season with cinnamon + salt (to cut the sweetness of the protein powder)

• 2 tbsp greek yogurt

• Top with berries in the morning

METHOD

1. Combine all the ingredients together in a container. Mix well. You can use a shaker bottle to mix the protein with the milk prior to adding to the container to ensure no protein clumping.

2. Store in the fridge overnight.

3. Top with berries, hemp hearts, nuts/100% nut butter in the morning. Enjoy warm by microwaving it or enjoy it cold if that's your preference.

QUICK TIPS

• If using a protein powder, see how long it keeps if you're meal prepping for a few days. I find that whey protein only keeps for about a day before it gets funky.

Other flavor ideas for your overnight oats

• Chocolate coconut - add coconut flakes and chocolate shavings/cocoa powder

• Pina colada - add coconut milk as the base and omit cinnamon, top with pineapple and coconut flakes

• PB and J - add 1tbsp all natural peanut butter and 1 tbsp of chia jam

• Berry - add lemon zest and top with berries for even more a fiber packed punch

• Citrus - omit cinnamon and add 1/2 tsp lemon zest

This breakfast is a heavy one in my rotation because it's so easy and keeps me powering through my busy mornings. It takes 10 mins to prep the night before and keep in the fridge - has about 46g protein, 14g fiber, 535 calories depending on the toppings and fixings you use.