Description
A nutrient-packed, no-cook breakfast made with rolled oats, chia seeds, milk, protein powder, and honey. Perfect for meal prep, post-workout fuel, or busy mornings, this high-protein, high-fiber recipe delivers sustained energy and a creamy texture after chilling.
Ingredients
½ cup rolled oats
2 tablespoons chia seeds
1 cup milk
1 scoop (about 25g) vanilla or unflavored protein powder
1 tablespoon honey (or maple syrup)
Instructions
Layer ½ cup rolled oats in a 16-ounce jar or airtight container.
Add 2 tablespoons chia seeds.
Pour 1 cup milk over the dry ingredients.
Stir in 1 scoop protein powder until fully dissolved.
Drizzle in 1 tablespoon honey and mix well.
Seal the jar and refrigerate overnight (8 to 24 hours).
Optionally, warm the oats by wrapping in microwave-safe paper towels and toasting at 350°F for 2-3 minutes before serving.
Notes
Let chia seeds sit in the liquid for 10 minutes before mixing to prevent clumping.
Use ¾ cup oats to 1¼ cups liquid in colder climates for better hydration.
Make 4 jars at once for a 4-day breakfast rotation.
For a dairy-free option, use full-fat coconut milk.
Nutrition
- Serving Size: 1 jar
- Calories: 450
- Sugar: 18g
- Sodium: 100mg
- Fat: 20g
- Saturated Fat: 5g
- Carbohydrates: 48g
- Fiber: 12g
- Protein: 30g
- Cholesterol: 0mg