As often happens on Instagram, images of delicious, healthy-looking food capture my attention, but upon viewing the recipe, I am let down because it is either 1) Not as healthy as I hoped or 2) Way too complicated for my lack of time and budget. Have you been there?

Overnight oats is one of those foods.

I’ve never been a big oatmeal fan…it’s taken me a long time to move from the instant sugary versions, to unflavored, to full on old-fashioned or steel cut. Even then, oatmeal was never something I looked forward to, especially the cooking time. Like you, I don’t want to spend any more time than I have to to eat healthy.

The creamy, thick, non-gloppy versions of overnight oats caught my attention and made me wonder if oatmeal wasn’t so bad after all. I see so many yummy looking versions of this hearty breakfast that I want to eat, only to realize between the oats, milk, sugar, and fruit, that they’re way too high sugar, carbohydrate, and calorie for my liking.

So as I often do with most recipes, I  recreated a slightly different version that better suits my macros and taste buds. This is my version of overnight oats, which can be thrown in any large bowl/mug/glass overnight and into the microwave in the morning for about 1 minute for a great pre-or-post-workout meal.

How these are different:

  • Technically you are supposed to use a mason jar, but I just put them in a large mug with a plate on top to prevent drying, because I don’t have a plethora of mason jars sitting around. Plus, you an easily eat straight from the mug!
  • You can replace chia seeds with flaxseed meal (more budget friendly)
  • Use unsweetened almond or coconut milk and water in place of high calorie or dairy versions
  • Add protein powder for a more balanced meal and sweetness without added sugar

Photo Apr 12, 5 51 50 AM(1)


1 Medium Serving (feel free to add more oats, protein, or milk depending on your macro needs and preferred consistency)

  • 1/2 cup old fashioned oats
  • 1/4 cup unsweetened almond/coconut milk
  • 1/4-1/2 cup water (to desired consistency)
  • 1/4-1/2 scoop flavored protein powder (I use PEScience Select Vegan Protein powder in Cinnamon Delight)
  • 1/2 tbsp ground flaxseed or chia seeds (try the Trader Joe’s Blueberry flax for more flavor)
  • 3/4 – 1 ounce nonfat plain Greek yogurt or coconut yogurt
  • Add Cinnamon, Stevia and Pink Himalayan sea salt to taste

Want more variety? Try these:

  • Chocolate Peanut Butter: Use chocolate protein powder and add PB2 (dry peanut butter replacement)
  • Banana: Mix in half a mashed up banana for a richer consistency
  • Combine the two versions for chocolate peanut butter banana!
  • Strawberry Vanilla: blend up some strawberries and mix in with vanilla protein powder
  • Add sliced almonds and berries for a higher calorie version with added fat for satiation
  • Add any other protein flavor/fruit – get creative! 🙂

This post contains affiliate links as part of the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. These bars are chosen my personal preference, not due to paid advertising. 

About Author


OWNER & FOUNDER, RENEWAL FITNESS COACHING I am passionate about empowering YOU with a renewed sense of strength and self-confidence by teaching safe, accurate fitness and nutrition methods from a holistic approach to reach your goals. With extremely personalized programs for each unique person, I also incorporate the spiritual and emotional aspects of life every chance I get in order to address the deep struggles that are often overlooked and prevent lasting success.

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