I have declared this month to be Meal Prep May, not just because I have an affinity for alliteration, but because all I’ve been making lately are meals that can be done in bulk and saved for the rest of the week. Maybe it’s because it’s Q4 at work and things are getting crazy, or maybe it’s because due to this ridiculous rain (16 days now!) I have more than enough time on Sunday to make food. Either way, having meals in your fridge already made for when you’re tired isn’t exactly the worst thing in the world.
Many of you are probably going someplace warm and clothing optional for Memorial Day Weekend, so as much as I’d love to teach you how to meal prep bacon mac n’ cheese, I’ve kept this one extremely healthy. The sacrifices I make!
These pudding-like overnight oats are a perfect on the go breakfast. They’re made in a mason jar so they fit in your cup holder in case you eat breakfast in the car, and do your makeup, and try and shift as well (remind me why I got a manual vehicle?!?). And the best part is how healthy and filling they are. Here are the stats for one serving:
- 14 grams of protein
- One Third of your daily fiber (8 grams)!
- 250 calories
Another great part about these oats is that there are so many ways to change up the flavors so you don’t get bored. Let’s go through the basic recipe:
Just a disclaimer, this graphic took me way longer than it probably should. So these are the basic ingredients, and then you can add flavorings as you like. It’s almost too easy to be considered a recipe since you just put everything in a jar and shake it up!
I know it seems bizarre not to cook the oats, but they hang out in the yogurt mixture overnight which softens them to the perfect texture. If you’ve never tried them before, trust me, they’re delicious.
So that’s it. Chia seeds, greek yogurt, almond milk, oats, and agave. Here’s how I dress mine up:
First off, check out these fancy kiwi skills. I taught you guys how to make an avocado rose last week, and this is even easier. Just make alternating diagonal cuts in a kiwi around the middle. Boom, Instagram ready fruit! Also not a fan of their new logo, but anyways…
I decided to show you guys three varieties: blackberry swirl, chocolate raspberry, and kiwi coconut.
For the blackberry, mash together a handful of blackberries with a squeeze of agave. Swirl into overnight oats and top with more berries and almonds.
For the chocolate raspberry add in 1T of cocoa powder to overnight oats. Layer with raspberries.
Finally for the kiwi coconut I added in a drop of coconut extract to the overnight oats, and added fresh sliced kiwi on top.
^^my cooking is usually less than neat, here’s a perfect example. Yes, that’s my windowsill. Natural light in a basement is a scarce resource!
So there you go, three variations on a breakfast staple. Let me know if you come up with any other good combinations!
Also, if you’re into more healthy breakfast recipes, check out the Nourishing Carrot Cake Pancakes I just posted! I hope you like it 🙂
Protein Overnight Oats (makes 1 serving)
- 1/3 cup old fashioned oats
- 1/2 cup vanilla unsweetened almond milk
- 1/2 Tablespoon of agave, honey, or maple syrup
- 1 Tablespoon chia seeds
- 1/3 cup greek yogurt
- Combine all ingredients in a jar and shake! Let sit in the fridge for at least 8 hours, prefarably overnight.
Chocolate version: add in 1T of cocoa powder with the rest of the ingredients
Peanut Butter version: add in 1T of powdered peanut butter with the rest of the ingredients
I used plain coconut milk and about 1/4 teaspoon of vanilla and diced dried strawberries. I added a splash extra of the milk to make sure I adjusted for the dried fruit. Before eating I added a hand ful of walnuts. My goodness it was so good.
Hi Deloris! That sounds incredible! I love the combination of coconut and strawberry, and I bet the walnuts added the perfect crunch. Thank you so much for sharing and I can’t wait to give it a try!
This looks so delicious! Sadly I cannot make this for this morning because I just found out that I need to cover someone’s shift and wake up in 2 hours! Don’t ask … why did i randomly wake up at 3:30 am! It made me giggle at the end… adding cocoa POWER!!!! New name for a chocolate energy bar! Haha. The oats sound like they get soft but still have a bite to them since it’s not getting boiled to death! Thanks for the inspiration
Hi Mimi! Thanks so much for the comment, and you have sharp eyes to notice the cocoa power instead of powder 🙂 I just changed it, so thank you for pointing that out! And yes, I really like how the texture of the oats is still in tact instead of being gummy like most oatmeal. Best of luck with your (very) early morning shift, and let me know what you think when you get a chance to try the recipe!
For someone who’s trying to cut out dairy, what would the recommendation be for a greek yogurt substitute?
Hi Julianne! Great question- you could use a non dairy yogurt like coconut or soy (Whole Foods and Trader Joe’s carries it!) and then add non-dairy protein powder (hemp, pea, soy, etc.) to get the protein that you would get from greek yogurt. Or, replace the yogurt with an equal amount of almond milk, and double the amount of chia seeds. Please let me know if you try any of these ideas, or if you come up with some of your own 🙂
Hi Hailey, I found your recipe on Yummly and like your oatmeal in a jar idea. I’ve been doing something like that with organic steel cut oats. I use a thermos, put in a scoop of oats, a bit of salt and add boiled water to the top, cap and leave on the counter overnight. I like the idea of adding yogurt – I may try kefir. It won’t need refrigerating I don’t think – since you can make more kefir by leaving milk on the counter with a dollop of kefir added as culture. Then in the morning, I scoop out some oatmeal and pour on my own homemade mylk – using pumpkin seed butter, almond butter or any butter; you get a jug, add a few dollops of your butter, some chia for thickening, a bit of vanilla and sweetener – and shake or use a hand-held immersion blender. It’s wonderful and you know what’s in it, which is usually more almonds or nuts compared to the store-bought ones.
Wendy, thanks so much for sharing! I love the idea of using steel cut oats, and adding pumpkin seed butter on top. I think this hot version would be perfect for the upcoming Fall/Winter months when a warm breakfast is much appreciated 🙂 If you have any other healthy meal prep ideas, please share, I’m always looking for inspiration. Thank you again for stopping by! <3
Question for you as I have never made over night oats. Can you make a weeks worth and just grab and go? Or will it get soggy? In other words, is this a one night ahead meal or can I incorporate it into a meal prep for a week?
Hi Micq! Great question- I make a weeks worth on Sunday and grab and go the rest of the week 🙂 Most recipes would definitely get soggy, but I find these are actually better after a few days. The oats continue to soften, which just makes them even creamier! The only thing I do each morning is add fruit, since the fruit gets a little watery after a few days. I hope this helps and thanks so much for stopping by!