The Perfect protein Overnight Oats Base
I have finally perfected my overnight oats base recipe and wanted to share this recipe with you guys ASAP! I recommend some variety of overnight oats to every client of mine for its simplicity and customizability.
In this recipe, you will learn the benefits of starting off with hearty overnight oats, the ingredients & how to make this recipe, more nutritional benefits, meal prep tips I have for you, and answers to some of the most frequently asked questions I get about starting out with overnight oats.
Why are oats so good for you?
There has been so much back and forth on the internet about oats. One day they’re the worst thing for you and full of sugar, the next day they’re called “Oatzempic” and have you drinking blended oats, water, and lime juice. Leave it to social media to leave you feeling confused! Now while I think the intention’s behind this “Oatzempic” concoction is beneficent, it can be a little misleading. Let’s understand the science-based facts around why oats are so good for weight loss/overall health, blended or not:
Oats are a well-balanced food containing carbs and fiber, and even have 5.3g of protein and 2.6g of fat per 1/2 cup!
In just a 1/2 cup of oats, it contains 63.9% of your DV of manganese for the day. Manganese has been shown to be beneficial for treating inflammatory disorders for it’s antioxidant properties, regulating blood sugar & improving insulin resistance, and decreasing risk for various health conditions.
Oats are rich in antioxidants and polyphenols that have been shown to have anti-inflammatory properties and reduce blood pressure.
Specifically for weight loss, oats are rich in fiber. This is particularly helpful when you’re trying to stay in a calorie deficit because starting your day with a fiber-rich breakfast can help to keep you feeling full and satisfied throughout the day. This minimizes mindless snacking throughout the day and makes staying on track a lot easier!
Oats have been shown to reduce total and LDL cholesterol (the “bad” cholesterol) which can help minimize risk of a heart attack or stroke.
Preparation
This is one of the most simple recipes to make and that’s why it’s my go-to breakfast!
I like to get all my jars out in a row and lay out my ingredients to assemble. This make it like an assembly line adding the ingredients to each jar. Then we mix mix mix!
I like to have at least two different types of fruit/toppings for the week to give some variety and prevent me from getting bored of the same flavor.
Aside from toppings, there are a number of ways to customize your overnight oats including:
Type of oats you use (old fashioned oats, quick oats, steel cut oats, etc.)
Using different spices can alter the flavor - adding in cinnamon, nutmeg, cloves, turmeric, cardamom, or ginger to switch it up can be a game-changer!
Adding dried fruit compared to fresh fruit can add different texture and additional sweetness
If you prefer your oats to have a creamier texture, try adding greek yogurt (try a dairy-free yogurt if you’re avoiding dairy!)
If avoiding dairy, try using almond or oat milk as your liquid!
If you’re looking to kick up the sweetness in this recipe, add a tablespoon of maple syrup (YUM!).
step 1
Add in ingredients as listed in the order of the recipe (oats, chia seeds, liquid of choice, Mexican vanilla, protein powder, and optional salt and cinnamon for extra flavor).
step 2
Mix well until all ingredients are fully combined and get your toppings prepped to assemble.
step 3
Add your toppings of choice and close the lids tightly. Store in the fridge for at least 12 hours before eating to allow oats to soften.
frequently asked questions
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Yes! You can heat them in a microwave-safe dish for about 30 seconds to 1 minute, stirring occasionally. Although, I recommen you try them cold first!
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They will last about 3-5 days in the fridge. This makes it the perfect meal prepped breakfast!
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For this particular recipe, I would not advise you to use instant oats. Although, they can be used to create instant oatmeal.
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Pictured on the right, I LOVE strawberries & cream flavored overnight oats (i.e. strawberries and plain greek yogurt). I also love peanut butter with bananas and carrot cake overnight oats!
THE FULL RECIPE
Ingredients:
1/2 cup old fashioned oats
1 tbsp chia seeds
1/2 cup milk (liquid of choice can go here)
1 tsp Mexican vanilla
Serving of protein powder, I use:
Owyn (use code OWYNHCP-6598 for 20% off sitewide!)
Optional — add a pinch of salt and cinnamon for extra flavor
Directions:
In jars, combine oats, chia seeds, and optional cinnamon & salt and mix.
Add in milk of choice, Mexican vanilla, and serving of protein powder (depending on the serving size of your protein powder, you may need to add a dash of milk if the texture is too thick).
Add your toppings of choice and close lids tightly.
Allow oats to sit in fridge for at least 12 hours before eating so oats can soften.
Shop all of the ingredients & products I used in this recipe HERE.
NUTRITION FACTS
Serves:
Serving size:
Calories per serving:
Total fat:
Total carbohydrates:
Protein:
1
1 cup
229-259 calories
6.6-9.6g
20.3-21.3g
24.7g
Nutrition facts are in ranges depending on which protein powder you use.
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