By: Jordan Jones

Oats are a great source of carbs and fiber, and they belong to the category of single-ingredient foods which are preferable for optimal health and body composition.

But let’s face it – oatmeal for breakfast gets boring fast. Sometimes you want something cold in the morning too, especially when you’re facing down another 100°F summer day.

Let me introduce you to overnight oats.

Overnight oats are incredibly simple to make, only take about 5 minutes to prepare, and simply need to sit in the refrigerator overnight. Here’s how to make them.



  • 1/3 cup old-fashioned rolled oats
  • 1/4 cup coconut milk or dairy milk (nutrition data below assumes coconut milk)
  • 1/4 cup plain lowfat yogurt
  • 1 tsp chia seeds
  • 1 scoop protein powder, unflavored
  • 1/4 cup toppings of choice: dried or fresh cherries, blueberries, banana, coconut, or nuts are good choices.



  1. Combine the oats, milk, and yogurt in a lidded jar or other 8-ounce container. Stir well.
  2. Cover and refrigerate overnight.
  3. In the morning, if mixture is too dry, add additional milk to achieve your desired consistency.
  4. Stir in protein powder
  5. Add your chosen toppings


That’s it! Overnight oats are very flexible, so you can experiment with different toppings, spices, and flavorings to keep things interesting. Try mixing in some brown sugar or maple syrup for additional sweetness. If you’re watching your fat intake, you can substitute skim milk or nut milk.





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