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Build your own protein overnight oats!

If you’re anything like us you are always on the go. It’s tough to make good choices when you’re on the run. This is why you should make my easy overnight protein oat recipe! This is a great option that takes less than five minutes to prepare and can help you power up your day with protein! Student-athletes should also make these in advance that can be grabbed as a second breakfast or a pre-workout option given how many calories they burn in a given day playing sports.

You will pick an ingredient to put together in a large bowl for multiple servings or you can mix 1 mason jar at a time if you wish!

Oats (pick one)

  • Kodiak cake (a higher-protein option that we recommend clients and athletes use)
  • Quaker Mills gluten-free oats for celiac disease or gluten-free athletes
  • Steel cut or quick oats
  • Whole-grain oats

Learn more about the different types of oats HERE.

Protein source (pick one or multiple

  • Greek yogurt
    • We recommend Siggis, Fage, Chobani, and Okios (aim for 15-25 g of protein to support muscle gain, satiety, and fat loss)
  • Liquid/milk
    • Fairlife milk, plant-based alternative, or a Core Power Protein Drink
    • Plant-based milk you could opt for includes, soy, rice, peas, or any other shelf-stable protein drink that can be used as a base
  • Protein powder

Fruit (pick one)

  • Berries (blueberries, strawberries, blackberries, raspberries)
  • Dried Fruit (raisins, goji, dates)
  • Banana (chopped, sliced, or mashed)
  • Tropical (pineapple, mango, peaches)
  • Cherries, pomegranate (high-antioxidant profile that will reduce muscle soreness and enhance recovery for athletes!)

Nut/Seed/Nut butter(pick one) 

  • Almonds
  • Hemp/flax Seeds
  • Pecans
  • Chia
  • Brazil Nuts
  • Pumpkin Seeds
  • Walnuts

Spice/Sweetener (pick one or go without)

  • Cinnamon
  • Vanilla
  • Nutmeg
  • Honey
  • Agave

Instructions for BYO Protein Oats:

*Combine all ingredients in a large glass bowl. Then portion out into mason jars. -Add Greek yogurt for more protein + calories for athletes if you wish. Portion out into mason jars and enjoy as breakfast or pre-workout snack 2 hours before you train!

For-Anti-inflammation:

  • Use cherries, pomegranate, and chia with non-fat Greek yogurt.
  • Add walnuts for extra heart-healthy fats!
  • Combine avocado, milk, yogurt, and cherries (it is really good I promise)!

*If you want to gain weight:

  • Add peanut butter, and chocolate chips, use full-fat dairy, protein powder, double fruit, and honey
  • Double the portion of the recipe and add extra nuts and seeds for more kcal

*If you want to maintain or lose weight:

  • Use low-sugar fruit like berries
  • Use non-fat milk and 1/4 cup serving
  • Use PB2 powder instead of full-fat nut butter
  • Use 2 tbsp of oats instead of a 1/3 cup
  • Use non-fat unsweetened Greek yogurt for less kcal and more protein
  • Use cinnamon to sweeten
  • Consume a smaller portion to reduce kcal

 

“I don’t want to build my own? Can you tell me what you would suggest?”

  • For my popular high-protein oat recipe CLICK HERE!