Overnight Oats with Protein Yogurt

Nutrition · per serving

Steps

1. 1

   Prepare jars or airtight containers for 2 servings (each approx. 400–500 ml).

2. 2

   Place the oats in a medium bowl; add chia seeds, cinnamon, and vanilla and mix briefly with a spoon.

   120 g rolled oats15 g (1 tbsp) chia seeds1/2 tsp ground cinnamon1/2 tsp vanilla extract
3. 3

   Pour the milk or plant-based drink and maple syrup/honey into the oat mixture, stirring thoroughly to prevent clumping of the chia seeds; let sit for 2–3 minutes and stir again.

   200 ml milk or unsweetened plant-based drink (e.g., oat or almond milk)20 g (1 tbsp) maple syrup or liquid honey
4. 4

   Evenly distribute the oat mixture into the prepared jars (about 60 g oats per serving), leaving some space for the yogurt layer.

   120 g rolled oats
5. 5

   For the protein yogurt layer, mix plain yogurt or Skyr with optional protein powder in a bowl until smooth; if using protein powder, whisk briefly to avoid lumps.

   200 g plain yogurt or Skyr20 g (1 scoop) protein powder (neutral or vanilla) – optional
6. 6

   Layer the yogurt mixture evenly on top of the oat base in the jars (this makes the portion richer in protein and creamy).

   200 g plain yogurt or Skyr
7. 7

   Peel the banana and slice it; wash the apple or pear, remove the core, dice, and immediately mix with lemon juice to prevent browning.

   1 medium (approx. 120 g) banana1 small (approx. 120–150 g) apple or pear5 ml (1 tsp) lemon juice (for apple, optional)
8. 8

   Prepare the berries (if frozen, let them thaw slightly); evenly distribute the banana, apple cubes, and berries over the yogurt layer. Sprinkle chopped almonds/nuts and optional cacao nibs/chocolate on top.

   1 medium (approx. 120 g) banana1 small (approx. 120–150 g) apple or pear150 g berries (fresh or frozen, e.g., blueberries/raspberries)30 g chopped almonds or nuts (of choice)10 g cacao nibs or chopped dark chocolate (optional)
9. 9

   Seal and refrigerate for at least 6–8 hours (overnight). For quick consumption: chill for at least 4 hours, or let sit at room temperature for 10–15 minutes before serving.

10. 10

    Before taking, stir briefly or dilute with additional milk/plant-based drink (as needed); optionally drizzle some extra maple syrup on top. Serve cold or take as a snack on the go.

    200 ml milk or unsweetened plant-based drink (e.g., oat or almond milk)20 g (1 tbsp) maple syrup or liquid honey

Origin & History

Overnight oats are a modern breakfast solution that has become popular in the USA, combining quick preparation and shelf life. The combination with protein-rich yogurt or Skyr is a newer adaptation for athletes and active individuals, aimed at providing sustained energy and supporting muscle growth.