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Ultimate Easy & Creamy Base Overnight Oats Recipe (High-Protein Meal Prep)

A glass jar filled with creamy overnight oats, including visible oats and chia seeds, sitting on a granite counter in bright sunlight.
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Wake up to a ready-to-eat, no-cook breakfast! This base recipe for overnight oats delivers a creamy texture and is perfect for quick meal prep, keeping you full all morning.

Ingredients

Scale
  • 1 cup rolled oats (old-fashioned oats work best)
  • 1 tablespoon chia seeds
  • 1 cup milk (dairy or non-dairy for vegan option)
  • 1/2 cup Greek yogurt (use dairy-free for vegan)
  • 1-2 teaspoons maple syrup or sweetener of choice
  • 1/4 teaspoon vanilla extract
  • Pinch of salt

Instructions

  1. Gather your ingredients. You will need a jar or container with a lid for mixing and storage.
  2. Combine the rolled oats, chia seeds, milk, Greek yogurt, maple syrup, vanilla extract, and salt in your container.
  3. Stir or shake the mixture well until all ingredients are fully incorporated and the chia seeds are distributed evenly.
  4. Seal the container and place it in the refrigerator for at least 4 hours, but preferably overnight. Soaking overnight breaks down the starches, making them easier to digest and creating a creamy texture.
  5. In the morning, check the consistency. If it is too thick, add a splash more milk until you reach your desired creaminess.
  6. Add your favorite toppings, such as fresh berries, nuts, or a drizzle of honey, and enjoy this quick breakfast immediately.

Notes

  • For a high-protein boost, mix in 1 scoop of your favorite vanilla or unflavored protein powder with the dry ingredients before adding liquid.
  • To achieve a ‘Strawberries & Cream’ flavor, stir in 1/4 cup mashed strawberries before chilling.
  • For a ‘Cookie Dough’ variation, add 1 teaspoon of almond extract and 1 tablespoon of mini chocolate chips before chilling.
  • This recipe is excellent for meal prep; make 3-5 jars on Sunday for grab-and-go breakfasts all week.

Nutrition

Find it online: https://sundayflavor.com/overnight-oats-easy-creamy-meal-prep-recipe/