Protein Overnight Oats with Chia and Berries
A breakfast ready in the fridge when you wake up. Rich in fiber, protein, and Omega-3 to start the day with stable energy.
Longevity Benefits
Gut Health
Oats and chia seeds provide soluble fiber that feeds the microbiota and regulates the gut.
Muscles & Recovery
Greek yogurt offers high biological value protein, essential for maintaining lean mass.
Energy & Vitality
The slow-release carbs in oats provide steady energy without blood sugar spikes.
Heart & Circulation
Chia seeds are one of the best plant sources of Omega-3, protective for the cardiovascular system.
Instructions
In a glass jar or bowl, combine the oats, chia seeds, and protein powder (if using).
Add the Greek yogurt and almond milk. Mix vigorously until no lumps remain.
Gently fold in half of the berries.
Seal the jar and refrigerate for at least 4 hours or overnight.
In the morning, top with the remaining berries and pumpkin seeds for a crunchy finish.
This is the ultimate breakfast for anyone short on time in the morning but unwilling to compromise on nutritional quality. By preparing it the night before ("overnight"), you allow the oats to hydrate and become digestible without cooking.
Chia seeds absorb up to 10 times their weight in liquid, creating a satiating gel that will keep you full until lunch. Pairing them with berries adds powerful antioxidant polyphenols to protect cells from oxidative stress.
Customizations:
- Indulgent: Add a teaspoon of unsweetened cocoa or dark chocolate chips.
- Digestive: A pinch of cinnamon further helps blood sugar control.
Ingredients
- 50g whole rolled oats
- 150g 0% Greek yogurt or plant-based yogurt
- 1 tablespoon chia seeds
- 100ml almond milk (or other plant-based milk)
- 1 handful fresh or frozen berries
- 1 teaspoon pumpkin or sunflower seeds
- Optional: 1/2 scoop vanilla protein powder