Overnight Protein Oats

• 55 g dry Rolled oats (⅔ cup dry)
• 20 g Vanilla whey protein powder (0.7 oz (about ⅔ scoop))
• 10 g Chia seeds (0.4 oz)
• 150 g Nonfat milk (⅔ cup)
• 100 g Nonfat Greek yogurt (½ cup)
• 80 g raw Blueberries (2.8 oz raw)

You'll need: Jar or container with a lid, Spoon.

Method

1. Mix the dry ingredients

   Stir the oats, whey and chia seeds together in the jar.

   Mixing the dry parts first stops the whey from clumping when the milk goes in.

2. Add milk and yogurt, then chill

   Stir in the milk and yogurt until no dry powder is left, then fold in half the blueberries. Close the lid and refrigerate for at least 6 hours, or overnight.

   Give it one more stir after 10 minutes. Chia sinks and clumps if you don't.

3. Stir and top

   Stir the oats, loosening them if they've set firm, and top with the rest of the blueberries. Eat cold or microwave for 1 minute.

   Too thick in the morning? A spoon of extra milk loosens it.

Swaps

• Blueberries → Frozen mixed berriesCheaper and they thaw overnight in the jar.
• Nonfat milk → Unsweetened soy milkSimilar protein and dairy-free, but the yogurt and whey still contain dairy.