Overnight Oats

Name: Overnight Oats
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 1/2 cup Rolled Oats; 1/2 cup Milk (Nonfat); 1/3 cup Plain Nonfat Greek Yogurt; 1 tablespoon Chia Seeds; 1/2 cup Blueberries; a pinch, to taste Ground cinnamon

Five minutes at night, breakfast waiting in the morning: creamy oats with Greek yogurt and chia, 21 g of protein per jar.

353kcal per serving

20.6gprotein

51.8gcarbs

6.9gfat

Estimated; may vary.

Prep5 min

Cook—

Total5 min

Makes1 serving

DifficultyEasy

Overnight oats are the breakfast you make when you are already tired. Five minutes with a jar at night, and in the morning a thick, creamy, spoonable bowl is waiting in the fridge — no stove, no timer, no decisions.

This version leans on Greek yogurt and chia seeds, so one jar carries about 21 g of protein and 10 g of fiber. That is what keeps it from turning into a sugar rush at 7 a.m. and a hunger crash at 10. To see how a jar fits your own day, run it through the protein intake calculator or the meal calorie calculator.

Ingredients

Rolled Oats1/2 cup (40 g)
Milk (Nonfat)1/2 cup (122 g)
Plain Nonfat Greek Yogurt1/3 cup (82 g)
Chia Seeds1 tablespoon (12 g)
Blueberries1/2 cup (74 g)
Ground cinnamona pinch, to taste

Cook’s tips

Use old-fashioned rolled oats. Instant oats go to mush overnight and steel-cut oats stay hard.
The base is roughly equal parts oats and liquid by volume, and the chia thickens it further overnight — keep a little extra milk on hand for the morning.
Keep the jar at 40°F (4°C) or below and eat within 3 days. Add the blueberries just before eating so they stay firm.
Contains: milk (milk and Greek yogurt). Oats are wheat-free but are usually processed alongside wheat, so use certified gluten-free oats if you need them.
Dairy-free swap: soy milk and soy yogurt keep the protein close to the original — that adds soy.

Method

Wash your hands and all surfaces before you start.
Add the oats, milk, Greek yogurt, chia seeds and cinnamon to a jar or bowl with a lid.
Stir well and scrape the bottom so no dry oats are left sitting there.
Cover and refrigerate for at least 4 hours, ideally overnight.
In the morning, stir once, loosen with a splash of milk if it is thicker than you like, and top with the blueberries.

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