OVERNIGHT OATS — 3 WAYS

OVERNIGHT OATS:
3 WAYS

Recipe by Flora Szalai (ANutr)

3 days in the office? I got you. Here are my high protein, high fibre overnight oats in three flavours so you never get bored of breakfast. They all contain over 20g protein (ith no protein powder!), gut-friendly Greek-style yoghurt and natural sweetness from banana. The tiramisu is rich from the cocoa and gives you that morning coffee kick, the matcha is a more subtle energising option while the berries are rich in antioxidants and Vitamin C. 

Makes 1 of each: tiramisu, berry & matcha

Prep Time: 10 min
Needs to sit in the fridge overnight or a minimum of 2 hours

The recipes below are individually broken down, but in case you want to meal prep all three like I did, the base is the same; I used 2 bananas all together and divided them equally into the three jars.

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TIRAMISU OVERNIGHT OATS

INGREDIENTS

• 1/4 cup mashed banana

• 3 tbsp oats

• 2 tbsp chia seeds

• 120g Greek-style yoghurt (look for a high protein option and check the label for live cultures = friendly bacteria to support your gut health)

• 1 shot espresso, cooled

• 1 tbsp cocoa powder

• 1/2 tsp pure vanilla extract

• 1/2 tsp cinnamon

• 1/2 cup soy milk (or your fave) - add more if you like it thinner

METHOD

1. Mash the banana with a fork until smooth and runny.

2. In a separate bowl, combine the mashed banana with the remaining ingredients except half of the yoghurt. Mix well.

3. Top with the remaining yoghurt and a dusting of cocoa powder if you’re feeling fancy.

4. Refrigerate overnight or for up to 3 days.

5. When ready to eat, top with your favourite granola, nut butter, chia jam, or fresh fruit — the possibilities are endless!

Berry Overnight Oats

BERRY OVERNIGHT OATS

INGREDIENTS

• 1/4 cup mashed banana

• 3 tbsp oats

• 2 tbsp chia seeds

• 120g Greek-style yoghurt (look for a high protein option and check the label for live cultures = friendly bacteria to support your gut health)

  1 tbsp natural peanut butter

• 1/2 tsp pure vanilla extract

• 1/2 tsp cinnamon

• 1/2 cup soy milk (or your fave) - add more if you like it thinner

• 1/2 cup frozen raspberries (let them defrost a little before adding to the jar)

METHOD

1. Mash the banana with a fork until smooth and runny.

2. In a jar, mix all ingredients, except half of the yoghurt.

3. Top with the remaining yoghurt, and optional raspberries.

4. Refrigerate overnight or for up to 3 days.

MATCHA OVERNIGHT OATS

INGREDIENTS

• 1/4 cup mashed banana

• 3 tbsp oats

• 2 tbsp chia seeds

• 120g Greek-style yoghurt (look for a high protein option and check the label for live cultures = friendly bacteria to support your gut health)

• 1 tsp matcha (use 2 tsp for a more intense matcha flavour)

  1/2 tsp pure vanilla extract

• 1/2 tsp cinnamon

• 1/2 cup soy milk (or your fave) — add more if you like it thinner

• Optional blueberries to top!

METHOD

1. Mash the banana with a fork until smooth and runny.

2. In a jar, mix all ingredients, except half of the yoghurt.

3. Top with the remaining yoghurt, and optional blueberries.

4. Refrigerate overnight or for up to 3 days.

   Pro Tip #1: For an extra protein boost, add a scoop of protein powder. Mix it first with an equal amount of milk before stirring into the mixture in Step 2.
   
   Pro Tip #2: Emily’s go-to live yogurt is Yeo Valley Organic 0% Greek Recipe Yogurt for a creamy, gut-friendly addition.

• NUTRITIONAL INFO

  TIRAMISU OVERNIGHT OATS per portion
  Calories: ~390 kcal

  • Protein: ~23 g

  • Carbohydrates: ~36 g

  • Fiber: ~10 g

  • Fat: ~12 g

    • Saturated fat: ~2 g

    • Monounsaturated fat: ~2.5 g

    • Polyunsaturated fat: ~6.5g
      Omega-3: 5g
      Omega 6: 2.5-3g

  • Iron: ~2.5 mg

  • Calcium: ~175.5 mg

  • Potassium: ~450 mg

  • Zinc: 2.8 mg

  • Magnesium: ~110 mg

  BERRY OVERNIGHT OATS per portion

  Calories: ~430 kcal

  • Protein: ~25 g

  • Carbohydrates: ~38 g

  • Fiber: ~12 g

  • Fat: ~15 g

    • Saturated fat: ~2 g

    • Monounsaturated fat: ~4 g

    • Polyunsaturated fat: ~7.5 g
      Omega-3: 5g
      Omega 6: 4.5g

  • Iron: ~2.8 mg

  • Calcium: ~360 mg

  • Potassium: ~530 mg

  • Vitamin C: 15-20mg

  • Zinc: 3mg

  • Magnesium: ~130 mg

  MATCHA OVERNIGHT OATS per portion

  Calories: ~380 kcal

  • Protein: ~23 g

  • Carbohydrates: ~35 g

  • Fiber: ~10 g

  • Fat: ~12 g

    • Saturated fat: ~1.5 g

    • Monounsaturated fat: ~2.5-3 g

    • Polyunsaturated fat: ~6 g
      Omega-3: 5g
      Omega 6: 2.5g

  • Iron: ~2.5 mg

  • Calcium: ~360 mg

  • Potassium: ~450 mg

  • Zinc: 2.8mg

  • Magnesium: ~110 mg

  All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.