OVERNIGHT OATS 6 WAYS

Ingredients

• 0.5 cup Rolled Oats (old‑fashioned rolled oats; choose a certified gluten‑free brand if needed)
• 0.25 cup Greek Yogurt (plain; low‑fat preferred but full‑fat or non‑fat works; plant‑based yogurt can be used for vegan version)
• 2 tsp Chia Seeds (adds thickness and omega‑3s; adjust to 1‑3 tsp for desired texture)
• 1 tbsp Maple Syrup (pure maple syrup for natural sweetness)
• 0.5 tsp Cinnamon (ground cinnamon; optional for other flavor combos)
• 0.5 cup Unsweetened Almond Milk (any unsweetened plant milk works)
• 1 scoop Protein Powder (optional) (13‑26 g protein; vanilla or chocolate flavored; omit for lower protein)

Instructions

1. Gather Ingredients and Equipment

   Measure out rolled oats, Greek yogurt, chia seeds, maple syrup, cinnamon, almond milk, and optional protein powder. Have a 16‑oz mason jar, spoon, and measuring cups ready.

   Time: PT2M

2. Add Dry Ingredients

   Place the rolled oats, chia seeds, and cinnamon into the mason jar.

   Time: PT1M

3. Add Wet Ingredients

   Add the Greek yogurt, maple syrup, almond milk, and optional protein powder on top of the dry mix.

   Time: PT2M

4. Stir Thoroughly

   Secure the lid and stir the contents until everything is well combined and no dry oat patches remain.

   Time: PT2M

5. Refrigerate

   Place the sealed jar in the refrigerator for a minimum of 3 hours, preferably overnight, to allow the oats to soften and flavors to meld.

   Time: PT0M

6. Serve

   Enjoy the oats cold straight from the fridge, or warm briefly in the microwave (30‑45 seconds) if desired. Add fresh fruit, nuts, or extra yogurt as toppings.

   Time: PT1M

Nutrition Facts

Calories

300

Protein

12 g

Carbohydrates

40 g

Fat

5 g

Fiber

7 g