My overnight oat protocol
A high-protein overnight oats recipe I make 3-4 times a week.
bilalchughtai.co.uk/overnight-oats
I’ve recently been very obsessed with overnight oats. I eat them on average 3-4 times a week. You should consider trying them too.
1. Why care?
Here are a bunch of reasons to like overnight oats:
They taste good.
They have amazing macros (my recipe contains 56g of protein).
They are very filling.
They are low effort to prepare.
They can be made in batch.
They last in the fridge for ages (about a week).
The toppings can be swapped out for novelty / need.
They “feel healthy” (perhaps as it’s all un/minimally-processed food?).
2. How to overnight oat.
My recipe consists of a fixed base, with some more flexible components.
Base:
6 tbsp (30g) rolled oats.
237.5g (1/4 of the 950g tub) of fage 0% greek yoghurt.
250ml (1 cup) skimmed milk.
15g (1/2 scoop) protein powder.
1 tbsp chia seeds.
1 tbsp peanut (or other nut) butter.
5g creatine.
Flexible components:
1-2 tbsp of some nut (cashew / walnut / almond / hazelnut / coconut flakes). These both taste good and add some texture.
1-2 tbsp of something sweet (dark chocolate chips / honey / nutella / biscoff / chopped dates / raisins / sultanas / dried apricots).
Occasionally another flavouring (cinnamon / cocoa powder / instant coffee).
A banana if I want more calories.
This comes out to something like the following macros:
3. Advice.
You should eventually prepare in batch as time to prepare is sub-linear in number of servings, but initially it’s probably better to just make one serving at a time, while you’re figuring out what you like. My usual protocol is to make two batches of overnight oats alongside one batch of yoghurt on-its-own to consume imminently, using up an entire 950g pot of fage.
I recommend going out and buying everything you might possibly want to put in overnight oats and experimenting with flavour combinations. I have an entire shelf dedicated to my overnight oat operation in my kitchen.
Thanks to Sahil for putting me on.