Overnight oats are a go-to recipe for many athletes because they are loaded with nutrients ideal for a healthy, active body. Beyond being generally healthy, this dish requires no cooking skills, is easily customizable, portable, filling and prepped in advance.
To make overnight oats, simply stir together your ingredients in a jar, container or bowl. Place in the fridge overnight (or at least a couple hours). Remove and consume, or take and toss it in your lunch or gym bag for later.
Use the standard ratio of equal parts oats and liquid with a choice of additional sweeteners, fruit, nuts, seeds, spices and supplements stirred in as a basic overnight oats structure to create blends that suit your tastes and nutrition needs. If you need more carbs, use a larger scoop of oatmeal or add more banana. If you need more protein, add a protein powder or higher protein milk. If you're looking to feel fuller, add chia seeds or flax. In addition to being adaptable for nutrition needs, this meal can also fit diets such as gluten-free, vegan, and Whole 30.
Try one of these five unique combinations to get started.
Oatmeal Cookie
- 1 cup old fashioned oats
- 1 cup oat milk
- 1 banana
- 1 scoop vanilla protein powder
- 1/4 teaspoon cinnamon
- 2 tablespoons raisins
- 2 tablespoons mini chocolate chips or cacao nibs
- 1 tablespoon almond butter
- Pinch of salt
Green Power
- 1 cup oats (try a combo of sprouted & quick oats)
- 1 cup almond milk
- 1 banana
- 1/2 diced avocado
- 1 teaspoon chia seeds
- 1 teaspoon spirulina
- 1 scoop pea protein
- Pinch of salt
Maca Motivator
- 1 cup sprouted oats
- 1 cup cashew milk
- 1 banana
- 1 tablespoon tahini
- 1 tablespoon maple syrup
- 1 tablespoon maca
- 1 scoop collagen peptides
- Pinch of ground ginger & salt
Pumpkin Spice
- 1/2 cup oats
- 1/2 cup water
- 1/4 cup kefir
- 1/4 cup pumpkin puree
- 2 tablespoons maple syrup
- 2 tablespoons almond butter
- 1 tablespoon pumpkin seeds
- 1 tablespoon crushed pecans
- 1/2 teaspoon pumpkin spice
- 1/4 teaspoon turmeric
- Pinch of salt and pepper
Dirty Chai
- 1 cup oats
- 1/2 cup milk of choice
- 1/2 cup chai tea (brewed & cooled or concentrate)
- 1 shot espresso (cooled)
- 2 tablespoons thick coconut cream or yogurt
- 1 banana
- 1 tablespoon chia seeds
- 1 tablespoon honey
- 1 tablespoon coconut flakes
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