Overnight Protein Oats
Oats, protein, and milk left in the fridge overnight — breakfast that's already finished by the time you're awake enough to make decisions.
Nutrition facts, per serving
- Calories
- 360
- Protein
- 28 g
- Carbs
- 42 g
- Fat
- 8 g
- Fibre
- 7 g
Per serving. Estimated from ingredients as listed.
The entire appeal of this recipe is that it requires zero decisions in the morning. It’s already made. You open the fridge, you eat it, you move on with your day — which matters more than it sounds like it should, since decision fatigue at 7am is real and mostly avoidable.
Get the protein powder fully wet while you’re still stirring, not after. Add it dry to milk that’s already absorbed into the oats and you get little unmixed clumps sitting at the bottom of the jar that nobody wants to bite into.
Chia seeds aren’t optional filler here — they’re most of the fibre in this recipe and they thicken the texture into something closer to a pudding than a bowl of wet oats.
Ingredients
Makes 1 servings- 1/2 cup rolled oats
- 3/4 cup milk — dairy or a high-protein alternative
- 1 scoop vanilla protein powder
- 1 tbsp chia seeds
- 1/2, sliced banana — for topping
Method
Combine the oats, milk, protein powder, and chia seeds in a jar. Stir well — protein powder clumps if you don't get it fully wet early.
Seal and refrigerate overnight, or a minimum of 4 hours.
Top with banana or whatever fruit's around before eating.
Frequently asked questions
Can I make several jars at once?
Yes — this scales cleanly to a batch of 4–5 jars on a Sunday night, and they hold for up to 4 days refrigerated. Add fruit toppings the morning you eat each one rather than in advance.
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