Breakfast · Oats, chia & porridge
Protein overnight oats
The zero-effort breakfast of the protein era: oats and chia soak in Greek yogurt and milk while you sleep, with peanut butter for staying power. Five minutes tonight, almost 30 grams of protein tomorrow morning.
- Time
- 5 min (5 prep + 0 cook)
- Servings
- 1
- Per serving
- 596 kcal
- Protein
- 29 g
Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.
Ingredients
- 1/2 cup oatmeal50 g
- 1 tbsp chia seeds10 g
- 1/2 tsp ground cinnamon1 g
- 2/3 cup whole-milk Greek yogurt150 g
- 1/2 cup 2% milk100 g
- 1 tbsp peanut butter16 g
- 1 1/2 tsp honey10 g
In the morning
- 5–6 berries strawberries, sliced80 g
Every ingredient links to its food page — same data, same score, same formula.
Steps
- Stir the oats, chia, and cinnamon together in a jar. Add the yogurt, milk, peanut butter, and honey and stir until no dry pockets remain.
- Lid on, fridge, overnight — or at least 4 hours. The oats and chia absorb the liquid and thicken it into pudding.
- In the morning, stir, loosen with a splash of milk if you like, and top with the strawberries.
Can I make a batch?
Yes — it keeps 3 days, so three jars on Sunday covers half the week. Add the berries the same morning, not in advance.
Alternative
Why this score
moderately fillingNo single route carries this one — a moderate amount of protein, volume and fiber.
Three routes to fullness — one is enough
What pulls it down
Computed on the finished dish, not an average of the parts: 596 kcal goes into the pot, 417 g of ingredients comes out as ~415 g of food → 144 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.
Per
- Calories
- 144
- Protein
- (20%)
- 7 g
- Fat
- (35%)
- 6 g
- Carbohydrates
- (46%)
- 17 g
- of which sugar
- 6 g
- Fiber
- 3 g
- Sodium
- 81 mg
Percentages are the share of calories from each macronutrient.
Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.
More breakfast
Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.