Overnight Oats
Make tonight, grab and go tomorrow morning—15g protein with zero morning prep
Ingredients
- ½ cup old-fashioned oats / 40g
- ¾ cup plain Greek yogurt (nonfat) / 185g
- 1 tbsp chia seeds / 12g
- ½ cup unsweetened almond milk / 120ml
- 1 tbsp natural peanut butter / 16g
- 1 tsp pure maple syrup / 7g
- ¼ tsp vanilla extract
- Pinch of salt
Instructions
- In a mason jar or bowl, combine oats, chia seeds, and salt
- In a separate bowl, whisk together Greek yogurt, almond milk, peanut butter, maple syrup, and vanilla until smooth
- Pour yogurt mixture over oats and stir well to ensure everything is combined
- Cover tightly and refrigerate overnight (minimum 4 hours, up to 5 days)
- Serve cold straight from the fridge or let sit at room temperature for 5 minutes. Add fresh fruit if desired
Nutrition Facts (Per Serving)
Based on USDA FoodData Central: 40g old-fashioned oats, 185g plain nonfat Greek yogurt, 12g chia seeds, 120ml unsweetened almond milk, 16g natural peanut butter, 7g maple syrup. Values may vary by brand and preparation method.
The Science Behind 4-5 Hour Satiety
Protein Power: 15g complete protein from Greek yogurt and peanut butter provides essential amino acids that trigger satiety hormones (GLP-1 and CCK) lasting 4-5 hours (Paddon-Jones et al., 2008).
Fiber for Fullness: 8g fiber from oats and chia seeds slows gastric emptying and stabilizes blood sugar, preventing mid-morning hunger crashes (Slavin, 2013).
Complex Carbs: Beta-glucan in oats creates a gel-like consistency that enhances satiety while providing sustained glucose release (Rebello et al., 2014).
Safety & Allergy Information
Make-Ahead Success Tips
- Batch prep: Make 3-5 jars on Sunday for the whole school week
- Perfect consistency: If too thick, add 1-2 tbsp extra almond milk in the morning
- Picky eater hack: Start with less chia seeds and gradually increase over time
- Protein boost: Add 1 scoop vanilla protein powder for extra protein (adjust liquid accordingly)
- Storage tip: Use mason jars with tight lids for easy grab-and-go convenience
Kid-Approved Flavor Variations
Chocolate Peanut Butter: Add 1 tbsp unsweetened cocoa powder + extra ½ tsp maple syrup
Berry Vanilla: Mix in ⅓ cup frozen berries + extra ¼ tsp vanilla extract
Apple Cinnamon: Add ⅓ cup diced apple + ½ tsp cinnamon + pinch of nutmeg
Banana Bread: Mash ½ banana into mixture + ¼ tsp cinnamon + chopped walnuts (if no nut allergies)
Tropical Paradise: Add ⅓ cup diced mango + 1 tbsp unsweetened coconut flakes + lime zest
Allergy-Friendly Substitutions
Nut-Free: Replace peanut butter with sunflower seed butter or tahini
Dairy-Free: Use coconut yogurt instead of Greek yogurt (protein will be lower—add protein powder)
Gluten-Free: Ensure oats are certified gluten-free