Creamy, Fruity, Protein-Packed Overnight Oats

Yield & Serving Size

• Servings: 2 generous breakfasts (or 1 very hungry athlete)

• Serving size: Approximately 1 ½ cups (360g)

Ingredients

For the Oats Base

• 1 cup (90g) old-fashioned rolled oats (do not use instant or steel-cut)

• 1 scoop (30g) vanilla or unflavored whey or plant protein powder

• 1 tablespoon chia seeds (adds creaminess and thickness)

• 1 cup (240ml) unsweetened almond milk (or any milk of choice)

• ½ cup (120g) plain Greek yogurt (full-fat or 2% for creaminess)

• 1 tablespoon maple syrup or honey (optional – fruit may be sweet enough)

For the Creamy-Fruity Swirl

• ½ cup (75g) mixed frozen berries (blueberries, raspberries, strawberries – thawed slightly)

• ½ ripe banana, mashed (about 50g)

• 1 teaspoon vanilla extract

• Pinch of sea salt (enhances sweetness)

For Topping (add just before serving)

• ¼ cup (30g) fresh berries

• 1 tablespoon toasted coconut flakes or chopped almonds

• Extra drizzle of almond milk (if oats are too thick)

Instructions

Intensity level during cooking: 1/5 – relaxing, no rush.

Step 1: Mash the fruity base (2 minutes)

In a medium mixing bowl, mash the banana with a fork. Add the slightly thawed frozen berries and mash again until you have a chunky, juicy puree. Stir in the vanilla extract and salt.

Step 2: Add dry ingredients (1 minute)

To the same bowl, add the rolled oats, protein powder, and chia seeds. Stir until the dry mixture is evenly distributed through the fruit mash.

Step 3: Add wet ingredients (1 minute)

Pour in the almond milk and add the Greek yogurt and maple syrup (if using). Stir vigorously for 30 seconds until everything is fully combined. The mixture will look quite thin – that’s correct; the chia and oats will absorb liquid overnight.

Step 4: Jar it up (1 minute)

Divide the mixture evenly into two 16-ounce (500ml) mason jars or airtight containers. Seal with lids.

Step 5: Refrigerate (4–12 hours)

Place jars in the refrigerator for at least 4 hours, but ideally overnight (8–12 hours). The oats are ready when they have thickened to a pudding-like consistency and all liquid is absorbed.

Step 6: Serve cold (1 minute)

Remove from fridge. If too thick, stir in 1–2 tablespoons of milk. Top with fresh berries and coconut flakes/almonds. Eat cold – never heat these (heating breaks the creamy texture).

Nutrition Information (per serving)

Calculated using rolled oats, unsweetened almond milk, 2% Greek yogurt, vanilla protein powder, chia seeds, banana, mixed berries, no added sweetener.