Ingredients
Equipment
Method
Prep Your Dry Ingredients
- In your chosen container—a sturdy mason jar or secure Tupperware works best—combine the old-fashioned rolled oats, your preferred protein powder, and the chia seeds. Mix these dry ingredients thoroughly with a fork or by swirling the sealed jar to prevent protein powder from clumping later.
Add Liquids & Initial Shake
- Now, pour in the milk, non-fat Greek yogurt, and the optional maple syrup or honey. Secure the lid tightly on your container. Give it a vigorous shake immediately for about 15-20 seconds, ensuring everything appears well combined. Actively shake down any dry clumps of protein powder clinging to the bottom or sides.
Rest & Second Shake
- Place the covered container into the fridge. Set a timer for just 5 minutes. After this short initial chill, remove the container and give it another thorough, vigorous shake. This second shake is vital to ensure all dry ingredients are fully hydrated and distributed before settling.
Chill Time
- Return the container to the fridge and let it chill overnight, or for a minimum of 5 hours. This chilling period allows the oats to soften and the mixture to thicken into a desirable creamy texture.
Serve & Personalize
- The next morning, open your perfectly chilled high protein overnight oats. Before eating, add any extra add-ins or toppings to enhance the flavor and texture, such as fresh fruit, a dollop of nut butter, or a sprinkle of warm cinnamon.
Nutrition
Notes
For an even creamier texture, the article recommends a 1:1 blend of whey protein isolate and casein protein. Remember the crucial double-shake method to prevent clumps. Nutrition information is estimated based on common ingredients and serving sizes and may vary.