Overnight Protein Oats

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2015-08-18 07.12.15

There’s a funny saying that floats around Instagram and Pinterest, and that’s “you wouldn’t want to be  dirty, cheap or easy, so don’t eat foods that are dirty, cheap or easy.” Or something to that effect.   I’ll grant you the dirty part, but cheap and easy? I challenge you.  It IS possible to have a CLEAN, cheap & easy meals. In fact, we need some cheap and easy meals so that we stick to a good program. If things get too expensive or time consuming, we’re less likely to stick with what’s good for us, because let’s face it, convenience plays a huge part in every decision we make.

This recipe is quite cheap (oats are inexpensive, and so are chia seeds or flax seeds). It’s totally up to you whether or not you add protein powder, but as someone who recommends balancing blood sugar, I’d urge you to always pair protein with your oats, or other carby ingredients. The last thing you needs is liquid; I always choose my homemade coconut milk which is organic, better tasting than any store-bought milk, and is also cheap & easy. But you could use almond milk, or even water.

If you’re not keen on eating these cold, feel free to heat them up in the morning. We eat them both ways in my house.

Also- if you’re new to the concept of overnight oats, let me officially introduce you to your new BFF. Oats, when soaked overnight in more liquid than you think you need, turn into a soft and delicious meal on the go.  Simply spend 5 minutes at night prepping your mason jar, and then grab and go in the morning. Thats’ right- these aren’t cooked (see, I told you it was easy!). My only warning is to measure out the right amount of oats (and fruit, if using) so that your breakfast isn’t a carb-tasrophie. Carbs are comforting and delicious, which is why so many people overuse them. But too much of a good thing leads to blood sugar spikes, which leads to crashes, cravings and stalls in weight loss. If you keep the ingredients in check, as I did here, you’ll be A-ok!

2015-08-18 07.10.58

Overnight Protein Oats

By August 19, 2015

2015-08-18 07.10.48

  • Prep Time : 5 minutes
  • Rating 5 stars - based on 3 review(s)
  • Yield : 1
Nutrition facts : Calories: 313; Carbohydrate Content: 25g net carbs; Fat Content: 12g; Protein Content: 18g;


  1. In a 12-16 ounce mason jar, add all ingredients in the order listed above.
  2. Seal the jar and shake.
  3. Place in refrigerator overnight.
  4. Stir in or top with any additions you like, and serve cold, or heat up over the stove.
1 Star2 Stars3 Stars4 Stars5 Stars (3 votes, average: 5.00 out of 5)
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