Breakfast
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 rolled oats50 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.
Why this score
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 → 144kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.
The numbers
| Per serving (415 g) | Per 100 g | |
|---|---|---|
| Energy | 596 kcal | 144 kcal |
| Protein | 29.4 g | 7.1 g |
| Fat | 22.8 g | 5.5 g |
| Carbohydrate | 69.3 g | 16.7 g |
| …of which sugars | 23.7 g | 5.7 g |
| Fiber | 11.7 g | 2.8 g |
| Sodium | 126 mg | 30 mg |
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.