It’s meal prepping season, y’all!! But seriously, this time of year I feel like we are all getting back to our regular routine, schedules are getting busy, and prepping in advance for meals is key to keep your body fueled through a busy season. Oatmeal is one of those things I feel like people either love, or they hate it. Which one are you? I am an oatmeal lover to the core, hot or cold, it’s for me! I’ve gone through periods were I eat some form of oats everyday for breakfast for months and have a few favorite recipes. This one is my fave grab and go recipes. These overnight oats are so simple and you can change them up daily if you’re someone who needs variety in your morning (check out the full list at the end of this post for our favorite variations). For a lot of our clients getting in breakfast as they are running out the door is a HUGE challenge, so this recipe allows you to prep your breakfast in a jar the night before and grab and…go!
My current favorite combo is to make the base (minus the cinnamon) and add about 1-2 tsp of lemon juice to it. Then, in the morning I add about 1/4 cup more almond milk, 1 scoop vanilla protein powder, and 1/2 cup sliced strawberries. It tastes like strawberry shortcake!
Overnight Oats
Ingredients
- 1/3-2/3 cup traditional rolled oats (gluten free if needed)
- 1/2-1 cup unsweetened almond milk (or your milk of choice)
- 1/4 tsp. cinnamon
- 1-2 tsp. chia seeds
- 1-3 tsp. maple syrup
- 1 scoop protein powder of choice (optional)
- For topping: fruit, hemp or pumpkin seeds, chopped nuts, nut butter, shredded coconut, dried fruit, etc. (optional)
Instructions
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In a 8-16 oz. mason jar or container (with lid) combine the oats, almond milk, cinnamon, maple syrup, chia seeds, and optional protein powder. Seal the lid well and shake to combine.
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NOTE: If adding protein powder to your overnight oats, you will likely need to add about another 1/4 cup (2-3 oz.) liquid for mixing. If you're not a fan of protein power, check out our list of variations below this recipe to get a variation with 26g protein and no protein powder!
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Repeat step one for up to four jars to have for the week.
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Place jar(s) in the fridge overnight (or at least 2 hours) and in the morning top with seeds, fruit, and/or nut butter and enjoy!! These keep in the fridge for up to 4 days.
You might be thinking, where in the world do I get chia seeds? I got you! We get them in a large bag at Costco. Otherwise chia seeds can be found at most any grocery store in the baking aisle. Keep reading for some of our favorite variations!
Some of our favorite combos include:
- Swap out the cinnamon for chai spice or pumpkin pie spice and add 1/4 cup canned pumpkin to the jar for a fun, fall inspired, breakfast
- Adding 1 scoop of your favorite protein powder:
- You can add the protein powder in at night when prepping or in the morning – whichever is most convenient for you. You will likely need to add about another 1/4 cup of liquid to mix in the protein powder
- Liz’s favorite protein packed combo: 1 scoop vanilla protein powder + 1/2 cup chopped strawberries + 1 tsp lemon juice
- Michael’s favorite protein packed combo: 1 scoop BPN Peanut Butter Cookie protein + frozen blueberries + 1 tbsp. peanut butter. Add the protein and blueberries at night and top with peanut butter in the morning.
- Looking to get in protein without adding the protein powder? adding about 1/3-1/2 cup greek yogurt will add about 7 to 12g protein and then if you top with 1-2 tbsp hemp seeds that will add another 5-10g, using 1/2 cup cow’s milk (lactose free if needed) gives another 4g. That gives you 16-26g protein with just those three choices!
- 1 scoop chocolate protein powder + 1-2 tbsp. peanut butter (add more liquid as needed to mix in the protein powder)
- Topping combos:
- 1/2 cup blueberries + 1-2 tbsp. almond butter
- 1 small chopped apple + 1-2 tbsp. nut butter of choice
- 1/2 banana, sliced + 1-2 tbsp. nut butter or chopped pecans
Did you try this recipe? Make any substitutions? Let us know how they turned out in the comments below!
Want to share this recipe? Please link back to the original post here, tag @raynorstrengthandnutrition on Instagram and #fueledbyRSN!
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