This is the breakfast I reach for when I don’t want to think about food first thing in the morning. Five minutes the night before, and it’s ready and waiting in the fridge when I wake up.
It’s simple, it keeps me full until lunch, and it’s got a solid hit of protein without turning on the stove.
Ingredients (1-2 serves)
- 1/3 cup rolled oats
- ¼ cup chia seeds
- 1 tsp cacao powder
- ¼ cup protein powder (I use vanilla whey protein, but any flavour works)
- 200-250ml water (or milk of your choice)
Method
- Add the oats, chia seeds, cacao and protein powder to a 500ml container or small bowl and mix well.
- Pour in your water (or milk).
- Mix gently with a fork until everything is fully combined.
- Pop it in the fridge for a few hours, or overnight.
- Top with fruit (I love banana or apple with some cinnamon) or eat as is.
- Store in an airtight container in the fridge and eat within 3 days.
Roughly How It Stacks Up (Per Serve)
| Nutrient | Approximate amount |
|---|---|
| Calories | ~430 kcal |
| Protein | ~36g |
| Carbs | ~40g (including ~18g fibre) |
| Fat | ~16g |
These numbers are a guide only, based on a standard whey-style protein powder and water. Protein powders vary a lot brand to brand, so check your own label for the most accurate protein and calorie count. Using milk instead of water will also add to the totals.
A Couple of Notes
- Oats are naturally gluten-free, but can pick up traces of gluten during processing. If you need this gluten-free, look for oats labelled “certified gluten-free.” or replace oats with quinoa flakes.
- The texture firms up a lot in the fridge, so if you like it looser, add a splash more liquid before eating.
Looking for more recipe inspiration?
- Check out my favourite recipes here!