- With the complex carbohydrates from the oats, the fat and fiber from the chia seeds, and the protein from the milk and protein powder, these oats are well balanced and will help you maintain a steady fullness throughout your day.
- Oats contain a fiber called beta-glucan that is proven to lower cholesterol and to have anti-diabetic effects (1).
- Research shows that oats can improve gut microbiota and prevent certain diseases (1).
- Chia seeds are known to have a positive impact on digestion due to their high fiber content (2).
- Chia seeds have been shown to aid in the control and prevention of diabetes, hypertension, and inflammation (2).
- Chia seeds are antioxidants (2). This means they can lower risk of disease by reducing the amount of oxidative damage done to cells by the presence of free radicals in the body (3).
- Calcium, present in milk (and slightly in almond milk), is a major component of the mineralized connective tissue that makes up bones in the body. Adequate calcium intake ensures proper bone development and a healthy metabolism (4).
- Add cocoa powder! Cocoa powder has antioxidant properties and makes the oats taste super rich and chocolatey. I would recommend adding about a tablespoon.
- Pumpkin! If you’re into pumpkin spice, I’ve made this recipe with pumpkin puree and its amazing! Just leave out the protein powder and add in about 2 tablespoons of pumpkin puree. I would also add about a tablespoon of cream cheese and some pumpkin spice seasoning.
- Chopped nuts and dried fruit! These are good additions either to mix into the oats or to put on top.
- Berries and nut butter! Once your oats are ready to eat, top them with some fresh berries and a spoonful of your favorite nut butter. You could even sprinkle some cinnamon on top for extra flavor.
- Greek yogurt! Greek yogurt is packed full of protein and would be a great thing to stir into the oats before they sit overnight, or to add on top of the oats with some fresh fruit once they are done.
Simple Overnight Oats
This overnight oat recipe provides a simple, balanced base that you can eat as is, or add onto with yummy mix-ins and toppings! See notes for additional information about the ingredients.
Servings: 1
Ingredients
- 1/2 cup Oats
- 1 tbsp Chia Seeds
- 1 Scoop Protein Powder Optional (See notes)
- 3/4 Cup Milk (See notes for alternatives)
Instructions
- Aquire a mason jar or some sort of small air tight container.
- Add the oats, chia seeds, and protein powder to your container and mix. Start with 3/4 cups of milk and add more if needed to fully cover the dry mixture (3/4 cup should be a good amount, but you can start with more or less depending on if you want thicker or runnier oats).
- Add any additional ingredients to personalize your oats (ie. cinnamon, chopped nuts, greek yogurt, nut butter).
- Seal your air tight container and shake it until all of the ingredients are well mixed.
- Place the container in the refrigerator overnight, or for at least 5 hours. When done, all of the liquid should be soaked into the oats and they should be thick and creamy.
- Give the oats a stir and enjoy as is or with some fruit or nuts as a topping!
Notes
MILK
- The milk in this recipe can be substituted for almond milk, coconut milk, soy milk, or really any other type of milk you prefer.
- I do think this recipe tastes the best, and is the most nutritionally balanced, with real milk. Because I am lactose intolerant, I use ultra-filtered milk that is lactose free and it is amazing!
- Do not worry if you don’t have protein powder! The goal of including it in this recipe is simply to make the meal more balanced and filling. This means it can be substituted for other protein-packed foods like greek yogurt or nut butter.
- If using greek yogurt, I would recommend using about 1/3 cup and adjusting the milk accordingly (you may need less because of the moisture in the yogurt).
- If using a nut butter, I would add about 1-2 tablespoons.
- I use Nativas Organics Cocoa and Greens Essential Superfood Blend as my protein powder. It has so many amazing ingredients and tastes great!