Overnight Protein Oats

Prep the night before — breakfast is ready when you wake up. High fiber keeps blood sugar stable all morning.

Ingredients

½ cup old-fashioned rolled oats (NOT instant)

• 1 scoop vanilla whey protein powder (~25g protein)

¾ cup unsweetened almond milk (or water)

• 1 tbsp chia seeds

½ cup blueberries

• 1 tbsp natural almond butter
• Cinnamon to taste
• Pinch of salt

Directions

1. Combine oats, protein powder, chia seeds, cinnamon and salt in a mason jar.
2. Pour almond milk over dry ingredients and stir well — protein powder needs to be fully mixed in.
3. Cover and refrigerate overnight (minimum 4 hours, up to 48 hours).
4. In the morning, stir. Add a splash of almond milk if too thick.
5. Top with blueberries and almond butter. Eat cold or microwave 90 seconds.

Notes

Old-fashioned oats have a much lower glycemic index than instant oats — this matters significantly for blood sugar. The beta-glucan fiber in oats also directly improves insulin sensitivity over time.

Nutrition

Calories: 385 | Protein: 35g | Carbs: 38g | Fat: 10g | Fiber: 8g