6 easy overnight oats and proats recipes

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Oats have fuelled many a generation and are a great way to start your day. Overnight oats make them a super easy option during the week as you just whack them in the fridge and they can last for up to 3 days.   To stay fuller for longer and help you track towards your protein goal for the day – adding protein to them is also a good option – enter ‘proats’.

Here are some of my favourites that you can either eat cold or pop in the microwave at work.  I have included toppings, but if like me, during the week you you don’t have time to style them up for insta (!) – they still taste pretty decent without.

Standard Oats

Banana, PB & J overnight oats

For the overnight oats; 30g oats / ½ banana / 20g peanut butter / 1tsp raspberry jam / 150ml skimmed milk

Ideas for toppings; raspberries / banana / peanut butter

Put the oats, banana, peanut butter, jam and milk in a jar, shake and whack in the fridge overnight. Eat cold or pop in the microwave for 2 ½ mins. Top with the extras.

360 kcal / P 16g / C 48g / F 12g / Fb 5g

 

Apple cinnamon spice overnight oats

For the overnight oats; 30g oats / 1 apple / 20g almond butter / 1tsp cinnamon / 150g skimmed milk

Ideas for toppings; apple / honey / mixed seeds

Put the oats, apple, almond butter, cinnamon and milk in a jar, shake and whack in the fridge overnight. Eat cold or pop in the microwave for 2 ½ mins. Top with the extras.

355 kcal / P 15g / C 44g / F 13g / Fb 6g

 

Egg white Proats

Coconut, chia and berry overnight proats

For the overnight proats; 30g oats / 10g chia seeds / 50g mixed berries / 10g desiccated coconut / 200g skimmed milk / 1 medium egg white

Ideas for toppings; peanut butter / mixed berries / cacao nibs / honey

Put the oats, chia seeds, berries, coconut and milk in a jar, shake and whack in the fridge overnight. Pop in the microwave for 2 ½ mins, mix in the egg white and put back in for a further 40 secs. Top with the extras.

340 kcal / P 19g / C 39g / F 11g / Fb 11g

 

Carrot cake overnight proats

For the overnight proats; 30g oats / 2tsp grated carrot / 1 banana / 1 tsp honey / 10g almond butter / ½ tsp cinnamon / ½ tsp mixed spice / 140g skimmed milk / 1 medium egg white

Ideas for toppings; 0% Total yoghurt / honey

Put the oats, carrot, banana, honey almond butter, cinnamon, mixed spice and milk in a jar, shake and whack in the fridge overnight. Pop in the microwave for 2 ½ mins, mix in the egg white and put back in for a further 40 secs. Top with the extras.

395 kcal / P 18g / C 65g / F 8g / Fb 7g

 

Protein Powder Proats

Vanilla, blueberry and almond overnight proats

For the overnight proats; 30g oats / 1 scoop vanilla protein powder / 20g almond butter / 50g blueberries / 150ml almond milk

Ideas for toppings; blueberries / honey

Put the oats, protein powder, almond butter / blueberries and milk in a jar, shake and whack in the fridge overnight. Eat cold or pop in the microwave for 2 ½ mins. Top with the extras.

417 kcal / P 33g / C 35g / F 16g / Fb 5g

 

Chocolate proats

For the overnight proats; 30g oats / 1 scoop chocolate protein powder / 10g cacao nibs / 150ml skimmed milk

Ideas for toppings; dark orange chocolate / 0% total yoghurt / honey / cacao nibs

Put the oats, protein powder and milk in a jar, shake and whack in the fridge overnight. Eat cold or pop in the microwave for 2 ½ mins. Top with the extras.

355 kcal / P 32g / C 37g / F 8g / Fb 4g

Kcals / Macros will vary between brands and those listed do not include toppings.