If you’d like to listen to more about this recipe, you can do so in the link below.

If you’re anything like me, breakfast might be a meal that sometimes you just can’t be bothered with. Maybe you’re running late for work, maybe you’ve had a late night or maybe you just don’t have an appetite in the morning!

Chia seeds are ram-packed with energy and nutrients, so a relatively small portion could fuel you all morning, meaning you don’t have to worry about a heavy breakfast knocking you out before you’ve even begun the day.

What’s more, they are easy to prepare the night before, taking only a few minutes and some simple ingredients. Leave it overnight and in the morning, all you have to do is eat!

Why I love this recipe so much

In terms of health, chia seed benefits are crazy. They’re part of that mystical, elite category of ‘superfoods’, a favourite term of this day and age, which basically just means that they are super-duper-off-the-scale HEALTHY.

2 tablespoons of chia seeds provide:

From looking at that table we can see that chia contains plenty of fiber, and fibre is an important part of a healthy diet.

We can also see that a chia pudding provides modest levels of protein. This is great because protein has numerous functions in the body, including repairing damaged tissues, muscle growth and helping with our immune system.

You can also see in this podcast why protein needs change as we age.

And the best thing – the little bit of fat that chia contains is over half omega-3! Omega-3 is an essential fat usually found in oily fish.

In fact, gram for gram, chia seeds contain more omega 3 than fatty acids than salmon! That’s quite incredible, but it’s worth mentioning that this is mostly in the form of alpha-linoleic acid (ALA).

Unfortunately, humans can’t process ALA in the same way as omega-3 from salmon, meaning it still isn’t as good a source of omega-3 as we might like!

These tiny black chia seeds are also rich in vital minerals like calcium, iron, magnesium and potassium.

You might want to check out our chia and lemon energy drink, also known as Iskiate. It’s basically flavoured chia water, so if you want pure unadulterated chia energy and health benefits, this is a great way to get them!

Chia’s your chum: benefits of chia seeds for weight loss

We know a lot of our readers are interested in weight loss, so it’s worth mentioning that chia breakfast puddings are a good option if that is what you’re trying to achieve (here are some more weight loss brekkies for those interested!

Of course, no food directly causes weight loss so there are no studies saying that if you eat chia seeds for weight loss the pounds will just fall off!

Weight loss always requires a balanced, healthy meal plan, a small calorie deficit and a sustainable amount of exercise.

However, foods that are healthy, filling and energising and that give your body lots of good stuff in a moderate amount of calories, are the best things to incorporate into a holistic weight loss plan.

A chia breakfast pudding is perfect in that sense!

Fibre and protein are beneficial to weight loss as they are the elements of food that help to make you feel full and energised. Therefore, a breakfast like chia pudding, which has fibre and protein will help to fuel you through the morning.

This means that you are less likely to snack throughout the day, which in turn means you can remain in your calorie deficit and lose weight!

If you want to learn more about weight loss as a vegetarian, we have a vegetarian for weight loss e-book which pretty much covers it all!

We also run a programme called The Vegetarian Protein Fix, to help vegetarians get the best out of their food!

Fix breakfast in your sleep: how to make chia pudding

It’s pretty simple: mix the ingredients together the night before and leave them in the fridge! Overnight, the chia seeds will fatten and absorb the milk, so by morning you’ll have a jelly like mix, ready to be served with any toppings that take your fancy!

There are so many chia pudding ideas out there, it’s hard to know where to start. We went for a simple, straight-forward chia breakfast pudding, which uses just five ingredients.

For the best results, this recipe wants a sweet, soft banana, but if your banana is still a bit underripe, then use a little more maple syrup to give it more sweetness.

One of our favourite tricks is to buy a load of bananas, keep them ‘til they’re turning soft and brown, peel them, stick them in a container and whack them in the freezer.

That way you’ll have a permanent supply of ready to use, sweet bananas.

Other ideas include serving your chia pudding with yogurt, or making coconut chia pudding by using coconut milk or adding desiccated coconut to the mixture. You could also make a chocolate chia pudding, by adding cocoa powder.

We made our chia pudding vegan but you can also make chia pudding with milk from cows.

Really this chia seed breakfast pudding recipe is just an introduction to the many possibilities that chia holds for delicious and healthy breakfasts (for more awesome breakfasts, check out these 400 calorie breakfasts)! Now it’s over to you to get creative!

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4.85 from 13 votes

Chia Breakfast Pudding

Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!

Course Breakfast, Desserts

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 7 minutes minutes

Total Time 7 minutes minutes

Servings 2 people

Calories 386kcal

Author HurryTheFoodUp

Ingredients

• 6 tbsp chia seeds
• 1 ripe banana
• 2 cup soy milk (or milk of choice)
• 2 tbsp cacao powder
• 2 tbsp hazelnuts (ground)
• 1 tsp maple syrup (in case the banana is not very sweet)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Grab a fork and mash the banana in a bowl. Then divide the mash into two glasses.
  1 ripe banana
  
• Now, in a bowl mix the chia seeds and cacao powder with the milk. To avoid cacao lumps use a mixer (we use this immersion blender, and it rocks!) or something similar.
  6 tbsp chia seeds, 2 cup soy milk, 2 tbsp cacao powder, 1 tsp maple syrup
  
• Pour the mix on top of the banana mash.
• And lastly garnish with grated hazelnuts. You can use a food processor to grate them. Or just garnish with whole hazelnuts.
  2 tbsp hazelnuts
• Pop the pudding into the fridge for roughly 8 hours. Enjoy!
  

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our overnight oats in a jar manual with loads of recipe ideas.

Make-ahead? Yes, ideally it should be made the night before.

Nutrition

Nutrition Facts

Chia Breakfast Pudding

Amount per Serving

Calories

386

% Daily Value*

Fat

 

21

g

32

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

12

g

Monounsaturated Fat

 

5

g

Sodium

 

98

mg

4

%

Potassium

 

807

mg

23

%

Carbohydrates

 

40

g

13

%

Fiber

 

18

g

75

%

Sugar

 

11

g

12

%

Protein

 

17

g

34

%

Vitamin A

 

560

IU

11

%

Vitamin C

 

6

mg

7

%

Calcium

 

569

mg

57

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Creamy Chocolate Chia Protein Pudding (17g per serving!) appeared first on Hurry The Food Up.

We all want to get a little fruity every now and then. Whether it’s to boost nutrient intake, make sure the kids are getting their vitamins or just to impress the lads at the next footie game 😉 , we’ve got your back. This reeeaaaaallllyyyyy easy yogurt dip only takes a couple of mins to knock together and adds a whole new spin to your five a day.

We’re on a bit of a nut craze at the mo, and that’s reflected in this recipe.

If you’re anything like us then you probably don’t eat anywhere near the recommended amount of fruit – this dip is here to change that.

It’s great as a snack or even as a full meal – just dip in your favourite fruits!

It’s really tasty (how could yoghurt and peanut butter not be?) and you can even make your own peanut butter to save on money, sugar and additives.

Talking about dips: the other day I saw this Brownie Batter Dip, definitely a naughty recipe. But if you’re after more than one dip and want to cover the chocolate fans, that’s the one to try out!

Health Benefits – High Protein Yogurt Dip

It’s high in protein thanks to the nuts and yoghurt – and everybody needs protein!

Whether you’re rebuilding muscles after a workout or just wanting to stave off the effects of growth failure or decreased immunity then make sure you get your daily fill.

As I said, we’re all nuts about nuts (sorry) right now – they’re incredible. Every diet should include a few a day. They reduce your risk of heart disease, lower bad cholesterol and raise good cholesterol.

They help prevent blood clots and irregular heart rhythms, relax blood vessels and ease blood flow. They also contain vitamin E, fibre and potassium.

It’s a no-brainer, really.

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4.75 from 4 votes

High Protein Yogurt Dip

High Protein Yogurt Dip. Just three ingredients: plain yogurt, peanut butter and honey. 14g of protein per 100g. Perfect with fruit and ready in 3 minutes.

Course Desserts, Dips & Sauces, Sides

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time Max 10 min

Calories Above 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 1 small bowl

Calories 1052kcal

Author HurryTheFoodUp

Ingredients

• 1 cup natural yogurt (Greek yogurt also goes great)
• ½ cup peanut butter
• 1 tbsp honey

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Easy as pie (or dip).
• Get a bowl, add yogurt, peanut butter and honey.
• Stir.
• Serve.
• Impress.

Notes

The “Universal Ingredient Ratio” for this dip:

• 2 parts yogurt
• 1 part peanut butter
• 1/4 part honey

 

IF YOU LIKED THIS RECIPE: and you’re after more dips then check out this five minute natural and simple Salsa. Otherwise these 2 Ingredient Banana Oat Fitness Cookies might be right up your street!

Nutrition

Nutrition Facts

High Protein Yogurt Dip

Serving Size

 

400 g

Amount per Serving

Calories

1052

% Daily Value*

Fat

 

51

g

78

%

Saturated Fat

 

3.7

g

23

%

Cholesterol

 

4

mg

1

%

Sodium

 

50

mg

2

%

Potassium

 

148

mg

4

%

Carbohydrates

 

45

g

15

%

Fiber

 

2

g

8

%

Sugar

 

10.8

g

12

%

Protein

 

42

g

84

%

Vitamin A

 

50

IU

1

%

Vitamin C

 

0.8

mg

1

%

Calcium

 

110

mg

11

%

Iron

 

4.1

mg

23

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post High Protein Yogurt Dip (3 Min, Vegetarian) appeared first on Hurry The Food Up.

Ferrari. Wine. The leaning tower of Pisa. The Colosseum. See where we’re going with this? Yep, it’s Italy week.

And what better way to kick it all off than one of the all time greats – tomato and mozzarella with bread. This classic dish has a real summer feel to it – perfect for a warm, relaxing evening.

Basil (and a glass of red of course) is the key to making this meal a real success – but what to do if you end up with more basil leaves than you can shake a tomato at? Why, make pesto of course!

It’s a super simple 5 minute way to use up those spare basil leaves, and means you’ve got another meal ready to go. Just click the link to see how it’s made.

Health Benefits – Tomato Mozzarella Bread

Everybody knows we need calcium right? It helps our bones grow, our muscles contract and our blood clot (Critical Calcium).

One serving of this dish provides over 50% of your GDA – no excuses. It also contains high levels of protein and vitamin C.

NB: This dish is relatively high in fat, so if you’re keeping an eye on your intake then perhaps consider it as a bit of a treat 😉

More Recipes Like This

The other day I found this Mozzarella in Carrozza from fellow blogger Marcellina. If you have a little more time at hand, give it a whirl – it’s basically like a French Toast Mozzarella Bread combo!

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4.50 from 8 votes

Tomato Mozzarella Bread

Tomato Mozzarella Bread. Easy to make Italian tomato and mozzarella bread. High in calcium and Mediterranean flair. Delicious.

Course Appetizers, Breakfast, Lunch

Cuisine Italian, Mediterranean

Diet Egg Free, Low Calorie, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 353kcal

Author HurryTheFoodUp

Ingredients

• 1 cup cherry tomatoes (or swap ½ cup cherry tomatoes for 1 large tomato. Dave prefers the former, Hauke the latter. Choose your side!)
• 1 ball low fat mozzarella (1 ball = ca. 125g/4.5oz)
• ¼ cup basil, fresh
• ½ tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste
• 4 slices wholegrain bread (or rustic farm bread)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat oven to 180°C/360°F.
• Slice the tomatoes to about ¼ cm thick and the cheese a little thinner.
  1 cup cherry tomatoes, 1 ball low fat mozzarella
• Spread a little olive oil on the bread.
  ½ tbsp olive oil, 4 slices wholegrain bread
• Layer the mozzarella and then the tomatoes on the bread.
  1 ball low fat mozzarella
• Chop and add basil, salt and pepper.
  ¼ cup basil, fresh, Salt and pepper to taste
• Bung in oven for 5 mins or so, or until golden brown with melted cheese.
• Put the vinegar on last for the fullest flavour.
  1 tbsp balsamic vinegar
• Eat!
  

Notes

Tip: Skip the bread if you like – the cheese and tomatoes are still fantastic on their own!

Freezable? Yes, absolutely!

Nutrition

Nutrition Facts

Tomato Mozzarella Bread

Serving Size

 

211 g

Amount per Serving

Calories

353

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

7

g

44

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Cholesterol

 

40

mg

13

%

Sodium

 

882

mg

38

%

Potassium

 

373

mg

11

%

Carbohydrates

 

30

g

10

%

Fiber

 

4

g

17

%

Sugar

 

6

g

7

%

Protein

 

23

g

46

%

Vitamin A

 

825

IU

17

%

Vitamin C

 

18

mg

22

%

Calcium

 

596

mg

60

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Tomato Mozzarella Bread (10 Min, Vegetarian) appeared first on Hurry The Food Up.

Made with spinach, feta, sundried tomatoes and basil, it takes on new exciting flavors that you might not have tried in an omelette before.

So take out your pan and let’s get that protein boost first thing in the morning!

What is a high protein omelette?

This high-protein omelette is a recipe that packs a punch of egg and feta protein with an addition of greens of your choice and sundried tomatoes.

With this omelette for breakfast, you can get a low-calorie meal with a satisfying amount of protein to start your day right.

What makes low calorie omelette high protein?

I’ve given a classic egg omelette a lovely makeover to turn it into a higher-protein dish.

It’s made with 3 eggs which alone contain around 17 grams of protein and low-fat feta cheese which adds another 5 grams.

Together with a few more nice additions, the omelette comprises an impressive 27 grams of protein.

A high protein breakfast like that is amazing for you because it can sustain you until lunch without unexpected hunger pangs.

I never tired of pointing out the benefits of a protein diet and this case is no exception. If you dream of losing weight or simply want to eat healthily, then you should try this breakfast omelette.

Protein is also great for muscle building, so it’s essential for people who work out.

You can check out our free 7-day high protein meal plan with either weight loss or muscle-building goals in mind.

Since it’s not always easy for vegetarians to consume enough protein, I’ve also gathered useful tips and compiled them into a guide for increasing vegetarian protein intake.

You can also find more ways to get protein from eggs in our compilation of protein egg recipes!

How many calories are in a high protein omelette?

This healthy omelette recipe contains only 348 calories, making it a low-calorie meal option.

If you want to change the number of eggs you use, keep this in mind:

Omelette calories 3 eggs: 348 kcal, 27 g protein
Omelette calories 2 eggs: 285 kcal, 21 g protein
Omelette calories 1 egg: 222 kcal, 15 g protein

Here’s a quick overview of 3-egg omelette nutrition:

The low-calorie and high-protein contents in tandem make this recipe great for weight loss and body weight management.

Eggs are good for weight loss, low-fat feta isn’t bad either, so the only other thing you need is the right mindset for a successful weight loss.

You can also grab a few weight-loss salad ideas just to make sure your diet is balanced and full of fiber.

Key ingredients for a 3-egg omelette

Eggs

You’ll need three of those for this protein omelette. Egg protein is a complete protein with essential amino acids that support muscle building and overall health.

Low-fat feta

The low-feta version of feta cheese is the way to go. It’s as good as the original but less calorie-dense.

You can also experiment with other types of cheese, like mozzarella, goat or cottage cheese. Just to offer you a glimpse of what I’ve tried: ricotta didn’t do it for me.

Greens of choice

I recommend baby spinach but it’s totally up to you. It can be arugula, Swiss chard, or whatever substitute for spinach you deem fit.

Sundried tomatoes

Sundried tomatoes are probably my favorite last-minute adjustment to this omelette.

If you don’t like them, you can use fresh, canned or roasted tomatoes or go for something untomatoed like roasted bell peppers. But the latter may steal some time off your busy mornings.

Butter

Butter and eggs go well together, so add a pat of butter to your pan for smoother cooking.

Basil leaves

Add a few basil leaves for a touch of aromatic taste. It’s important flavor-wise but can be skipped if you don’t like it.

You can also check out these herb substitutes for basil leaves for more inspiration!

Whole grain bread

I suggest eating this three-egg omelette with a slice of whole grain bread for some extra protein and fiber.

Seasonings

A pinch of salt to taste and a dash of freshly cracked black pepper would be amazing for this recipe. I also add some sriracha to spice it up.

Health benefits of spinach omelette

Among other things, eggs contain lutein and zeaxanthin, two antioxidants important for eye health and reducing the risk of eye disorders.

Eggs are also a good source of healthy fats. One large egg has 5 grams of fat where about 3 grams are heart-healthy monounsaturated and polyunsaturated fats.

Basil is another component rich in lutein and zeaxanthin, as well as essential oils, calcium and vitamin K.

Adding spinach to your omelette is a great way to increase your iron, vitamin C and E, potassium and magnesium intake.

Iron is essential for transporting oxygen throughout your body, and vitamin C helps improve iron absorption.

How to make the perfect omelette

Serving suggestions & variations

The first version of this simple omelette recipe I tried was with spinach, ricotta and sriracha but it didn’t do much for me.

So I opted for feta instead of ricotta and added sundried tomatoes and a few basil leaves.

You can try ricotta yourself or go for a different kind of cheese, such as mozzarella, goat or cottage cheese or even grated cheese like cheddar.

Your choice of greens is pretty much unlimited too. Arugula, Swiss chard, kale, collard greens, and so on.

As I mentioned, sundried tomatoes are my favorite choice but you can try something different, like fresh cherry tomatoes or roasted bell peppers.

Another idea is to add some beans, chipotle and sour cream with cilantro. It’s different but still a great choice.

Omelette tips

Here are some quick omelette tips for the best results:

• Whisk your eggs well to reach a uniform texture without white streaks
• Use a proper non-stick pan to ensure easy cooking and folding.
• Cook over low or medium-low heat to avoid dry or burned omelettes.
• For a cooked-through fluffy omelette, cover it with a lid while cooking.
• Serve your omelette immediately. It tastes best when fresh and hot.

Protein omelette FAQs

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5 from 1 vote

Super-Quick High Protein Omelette

If you want a protein-packed super-breakfast (that you can change easily), this high-protein omelette is the perfect recipe.

Course Breakfast

Diet Low Calorie, Dairy Free, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 348kcal

Author Abril Macías

Equipment

• Spatula
• Pan

Ingredients

• 1 oz baby spinach (or greens of choice)
• 3 eggs
• Salt to taste
• ½ tsp butter
• 1 ½ tbsp low-fat feta cheese
• 1 tbsp sun-dried tomatoes in oil
• 8 basil, fresh
• 1 tsp sriracha (optional and adjustable per taste)
• ¼ tsp black pepper (freshly cracked)
• 1 slice wholegrain bread

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Wash the spinach in warm water and let drain.
  1 oz baby spinach
  
• Whip eggs with a good dash of salt until whites and yolks are completely incorporated homogeneously (no white streaks around).
  3 eggs, Salt to taste
  
• In an omelette pan or a medium-large non-stick pan, melt the butter over medium heat until it is bubbling. Add the whipped eggs. Mix with a spatula or chopsticks until you see small curds beginning to form. Then turn the heat to low and spread the egg mixture evenly until the edges of the pan. Cover with a lid and allow to cook until the omelette has a custardy top (do not go for a dry surface, the omelette will be dry then) and then turn off the heat.
  ½ tsp butter
  
• Over the custardy top of the omelette, add the feta, tomatoes, basil and spinach.
  1 ½ tbsp low-fat feta cheese, 1 tbsp sun-dried tomatoes in oil, 8 basil, fresh
  
• Fold omelette in half or like a crepe.
• Transfer to a plate, top with sriracha, salt and black pepper. Eat immediately with a slice of wholegrain bread.
  1 tsp sriracha, ¼ tsp black pepper, 1 slice wholegrain bread
  

Notes

Tip: use any veggies or greens you have at hand.

In love with eggs? Try these recipes:

• Simple and quick Easy Tomato Omelette
• Culinary delight 3 Ingredient Microwave Mug Omelette
• Delicious Best Easy Omelette Recipe
• Interesting combination Silken Tofu Omelette with Eggs
• Best Ever Egg Recipes For Breakfast

Nutrition

Nutrition Facts

Super-Quick High Protein Omelette

Amount per Serving

Calories

348

% Daily Value*

Fat

 

19

g

29

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

6

g

Cholesterol

 

508

mg

169

%

Sodium

 

664

mg

29

%

Potassium

 

604

mg

17

%

Carbohydrates

 

19

g

6

%

Fiber

 

3

g

13

%

Sugar

 

5

g

6

%

Protein

 

27

g

54

%

Vitamin A

 

3656

IU

73

%

Vitamin C

 

14

mg

17

%

Calcium

 

162

mg

16

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

More vegetarian egg recipes

If you want something similar to a vegetarian omelette recipe, I suggest you check out these gems:

• Silken Tofu Omelette with Eggs
• High Protein Eggs & Asparagus Breakfast
• Vegetarian Egg Drop Soup
• Easy Vegetable Frittata
• Breakfast Egg Burrito

I hope you liked this easy omelette recipe with protein! Share your favorite omelette filling and how many eggs you use in the comments.

The post Super-Quick High Protein Omelette (27g protein!) appeared first on Hurry The Food Up.

And that morning fuel is a game-changer for fitness enthusiasts and anyone on the go!

A scoop of protein powder levels up the protein content making sure you don’t feel hungry an hour later and start your day with a spark of energy.

Check out this guide to easy overnight oats to learn more tips and tricks for a perfect lazy breakfast.

What are overnight oats?

As the name suggests, overnight oats are a delicious breakfast idea where rolled oats are soaked overnight and served in the morning, usually cold.

They can be made with frozen or fresh fruit, milk or yogurt, and sweetened to your taste. Recently, I can’t imagine my overnight protein oats without soy milk and some chia seeds like in this tropical-themed recipe.

Benefits of adding protein powder to overnight oats

Whenever I want to supercharge my day with a protein breakfast, I open a pack of my favorite cookies and cream or vanilla protein powder and scoop a generous tablespoon into my trusty Mason jar.

Adding protein powder to overnight oats means enhancing your morning meal with a good dose of extra protein for satiety and muscle growth.

If you feel full for longer, you tend to snack less and are more likely to stick to your diet. This is an essential factor when it comes to weight management.

Another benefit of protein powder is that it can be an excellent supplement for people engaged in sports and fitness.

Protein helps build muscle during strength training, and research shows that it’s an important part of muscle recovery.

I’m an active person and run regularly, so high-protein foods are a dietary essential for me. That’s where protein powder often serves an extra boost.

It’s worth saying that you don’t need to use protein powder, but it can help to increase the protein content of a breakfast like this!

If you’re interested in any of the above, check out our free 7-day high-protein meal plan for both weight loss and bulking tips. And give these proats (protein oats) a try!

Grams of protein needed for a balanced meal

For the average person, daily calorie intake should consist of 10-35% from protein sources. It means a 500-calorie meal would have to aim for approximately 13 to 43 grams of protein (1g protein = 4 kcal).

The required amount depends on your activity level, weight, age, etc. You can use this calculator to generate your recommended intakes.

Our macro-friendly overnight oats contain 440 calories and 25 grams of protein which is just what you need for a balanced breakfast.

Here’s a quick overview of the recipe’s nutrition:

Ingredients

Oats

Old-fashioned rolled oats are the best choice for making overnight oats. They soak nicely without turning mushy.

Milk of сhoice

You can go with any milk you like but I find that soy or regular milk works best for the highest protein content.

Chia seeds

You can elevate the texture by including highly nutritious chia seeds. As I mentioned, they’re a staple in my overnight oatmeal recipes.

Almond butter or peanut butter

Nut butter is an amazing source of healthy unsaturated fat. You can choose almond butter or peanut butter to top your oats with extra flavor and nutrition.

Chocolate or vanilla protein powder options

After testing several flavors like vanilla, strawberry, and chocolate protein powder, I’ve concluded that vanilla protein powder is my fave in this recipe.

If you have your favorite protein powder for oatmeal, go ahead and substitute it for the vanilla one.

Peach or apricot, hazelnuts, or other dry ingredients (optional)

Topping options for these protein powder overnight oats are virtually unlimited. If you don’t like peaches or apricots, you can opt for fresh berries or other fruits that taste great with oats.

Check out these juicy apricot alternatives for additional inspiration!

When I’m out of hazelnuts, I often use almonds, cashews or walnuts. But if you’re dealing with allergies or dietary restrictions, you can always skip the nuts and consider coconut flakes, seeds or other dry ingredients.

Sweetener options such as maple syrup, honey or brown sugar (optional)

My sweetener of choice is usually maple syrup or honey. If you’re out of these, you can use brown sugar.
Another option to achieve natural sweetness is to mix in some mashed banana or no-calorie stevia sweeteners.

How to make protein overnight oats in Mason jars

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Overnight Oats with Protein Powder

Kickstart your day with delicious overnight oats with protein powder. Ready in 10 minutes and packed with 25g of protein!

Course Breakfast

Diet Egg Free, Low Calorie, Dairy Free, Low Salt, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 440kcal

Author Abril Macías

Equipment

• Jar

Ingredients

• ½ cup rolled oats
• 2 tsp chia seeds
• 1 tsp honey (or maple syrup)
• 1 tbsp vanilla protein powder (or fave flavour)
• Salt to taste
• 1 cup soy milk
• 1 tsp peanut butter
• 1 tsp hazelnuts (chopped)
• ½ peach or apricot (sliced)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Add rolled oats, chia seeds, honey, vanilla protein powder, salt and soy milk to a 400 to 500 ml sized mason jar (from 14 to 17.5 oz). Mix until everything is dissolved.
  ½ cup rolled oats, 2 tsp chia seeds, 1 tsp honey, 1 tbsp vanilla protein powder, Salt to taste, 1 cup soy milk
  
• Close the jar with lid and rest overnight in the fridge.
  
• Stir the overnight oats and top with peanut butter, hazelnuts and peach or apricot. Enjoy.
  1 tsp peanut butter, 1 tsp hazelnuts, ½ peach or apricot
  

Notes

Tips: You don’t have to use protein powder, but it’s a really good way of getting an extra protein kick in there!

Make-ahead? Yes, make the night before. They’re good for a couple of days in the fridge! 

Nutrition

Nutrition Facts

Overnight Oats with Protein Powder

Amount per Serving

Calories

440

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

6

g

Monounsaturated Fat

 

6

g

Cholesterol

 

29

mg

10

%

Sodium

 

140

mg

6

%

Potassium

 

685

mg

20

%

Carbohydrates

 

53

g

18

%

Fiber

 

10

g

42

%

Sugar

 

15

g

17

%

Protein

 

25

g

50

%

Vitamin A

 

753

IU

15

%

Vitamin C

 

4

mg

5

%

Calcium

 

456

mg

46

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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Meal prep tips for making multiple servings at once

If you’d like to enjoy delicious high-protein vegetarian breakfasts all week, batch prepping is the way to go. Here are some tips:

• Portion your servings into individual jars or containers. This makes it super easy to have a healthy breakfast on the go.
• Improve your breakfast oats with unique add-ins and toppings. While I do like peaches and apricots a lot, the same flavors all the time can become monotonous. Consider topping every other serving with something new.
• If you’re making several days’ worth at once, keep in mind that some ingredients can absorb the liquid and become soggy over time. This particularly refers to chia seeds and nuts.
• Let your oatmeal base rest in the fridge and add your favorite toppings, especially crunchy ones, just when ready to eat.
• In case you make a lot of flavors, label your jars to know what you’re dealing with the next morning.

Recipe variations

This overnight oats recipe can be made vegan with non-dairy milk (soy milk for the best protein count), maple syrup or agave instead of honey, and vegan protein powder.

If you need it to be gluten-free, use certified gluten-free oats and protein powder. Double-check any packaged ingredients to be on the safe side!

You can also omit the nuts and nut butter for nut-free oats. Dried fruits, roasted coconut flakes, seeds and seed butter can work in their place.

What else can you add to overnight oats for extra protein?

You can add a variety of ingredients for a bigger protein boost. Some ideas that would suit this recipe are:

• Greek yogurt: You can add it for additional creaminess and protein.
• Cottage cheese: It can work as an alternative to Greek yogurt or simply as an interesting high-protein addition to your cold oatmeal.
• Nuts: You can add any nuts you like to your high-protein breakfast for extra protein and crunch. These include almonds, walnuts, cashews and other protein-rich nuts.
• Nut butter: Almond butter and peanut butter are the most famous options.
• Seeds: Pumpkin seeds, hemp seeds, sunflower seeds, flax seeds and even seed butter are all good options.

How to store overnight oats?

The best way to store overnight oats is in an airtight container in the fridge. It can be a glass jar or a plastic meal-prep container with a tight seal.

How long do overnight oats with protein powder last?

Overnight oats can stay fresh in the fridge for up to 3 days.

Overnight oats with protein powder FAQs

Conclusion

With just a few simple ingredients, we have delightful protein powder overnight oats for your next breakfast.

Fluffy pancakes with strawberry compote are another option for a filling morning meal with protein powder.

If you want more peach treats, our simple peach ice lolly is a great healthy dessert.

If you’d like to upgrade your lunch and dinner too, check out these beautiful compilations of lunch recipes to pack for work and easy vegetarian dinner recipes.

I hope you liked this overnight oats recipe and will share your own variations in the comments!

The post Overnight Oats with Protein Powder (25g protein boost!) appeared first on Hurry The Food Up.

I’ve included step by step instructions for the easiest overnight oats ever and seven of my favourite flavours to experiment with.

All the prep and assembly is completed the night before so they’re the best easy breakfast ever – all you have to do is remember to take the overnight oats out of the fridge the next morning.

They’re portable and can be eaten on the commute, in the office, or at home. You’ll never skip breakfast again!

Ingredients and substitutions

Oats

Rolled oats work best, in my opinion, since they get softer more quickly than steel cut oats, which are generally thicker.

Milk

Use your milk of choice for overnight oats: dairy milk or non-dairy milk like oat milk, soy milk, almond milk, cashew milk or coconut milk.

Nuts

Adding the nuts of your choice to your oats is a great way of getting protein into your breakfast.

Cinnamon

Sweet and woody cinnamon perfectly complements overnight oats, but you can add any and all of your favourite spices like cardamom or vanilla extract.

Honey

Just a little honey gives these quick oats a sweet edge, but if you’re vegan you can use maple syrup, agave syrup or brown sugar instead.

Toppings

Overnight oats can take any of your favorite toppings (peanut butter, greek yogurt, chocolate chips, flax seeds, fresh fruit or dried fruit), though I’ve recommended my favorite flavor combinations below.

Can I use instant oats?

Yes, you can use whatever oats you like. Instant oats are very convenient when you don’t have much time to soak your oatmeal.

However, I don’t recommend leaving them for too long if you don’t have much of a liking for mushier texture.

They can absorb liquid in as little as 10 minutes, so keep an eye on them!

How many calories are in overnight oats?

A basic weight loss overnight oats recipe contains 350 calories per serving, and it contains 15 of protein per serving.

Here’s an overview:

These make-ahead breakfast options are packed with around 15g of protein per serving and are a great egg-free vegetarian breakfast (if you need more vegetarian breakfast ideas, try these).

This morning meal can also be dairy-free and vegan, and gluten free if you use gluten free oats!

Health benefits of overnight oats

Oats are packed with fiber, the main soluble fiber being beta-glucan. This is the magic ingredient which leaves you feeling fuller for longer thanks to the fact that they slow down digestion, suppress appetite and increase satiety.

Besides being super-filling, oats are a fantastic source of minerals and antioxidants including Phosphorus, Thiamine, Zinc, Iron and Magnesium.

There are numerous studies which have found that oats are associated with health benefits like reduced cholesterol, reduced risk of coronary heart disease and improved blood sugar control.

Plus, adding your favourite nuts to your overnight oats can really boost the protein content – for example, sprinkling your oats with a portion of almonds adds 7g of protein!

This makes overnight oats perfect for a post work out breakfast to refuel and help build muscle.

The evidence for oats is pretty compelling, and I think overnight oats are one of the quickest and healthiest breakfasts for busy mornings.

The best breakfast to lose weight

Are you wondering what the best weight loss breakfast looks like?

It aims at about 300-500 calories and a good amount of protein to keep you going until lunch.

It should also incorporate high fiber foods for better digestion and satiety as well as healthy fats for sustained energy as they slow down the carb digestion process.

Overall, it’s all about the right balance of fat, protein, fiber and carbohydrates for both energy and fullness.

For related info, check out our free 7-day weight loss meal plan. It’s a great assistant to get you started on your weight loss journey.

Can overnight oats help you lose weight?

Healthy overnight oats do provide a combination of nutrients to help achieve weight loss goals.

The recipes I’ve included in this guide contain healthy sources of protein, like milk, yogurt, nuts, nut butter, chia and flax seeds.

Oats stand up as a good source of fiber with 16g per cup. What’s more, they contain the type of fiber that can help you lose weight called beta-glucan, one of the soluble fibers.

If you want to feel full and increase your digestion, soluble fiber is the way to go! Plus, it’s good for your heart health and blood sugar levels.

Another advantageous element is healthy fats found in nuts, chia seeds, flax seeds, peanut butter and yogurt.

Whichever overnight oatmeal recipe you choose to make, you can be sure it delivers a nutritious breakfast tailored for healthy weight loss.

How to make the best overnight oats

Do you have to soak the oats overnight?

Interestingly enough, “overnight oats” don’t always have to be soaked overnight. Quick oats can be on your table in a matter of minutes.

What you can do is soak them in liquid for about 30 minutes to soften or just a few minutes until they reach your desired texture.

If you’re in a rush, you can use a microwave to reduce the prep time to 1-2 minutes.

Pitfalls to avoid

Low calorie overnight oats are super easy to make but even the simplest recipes have pitfalls. Here’s what to avoid:

Extra sugar: Don’t go overboard with sweeteners. Just trust the recipe, and if you still want more sweetness to your oats, opt for natural sweeteners, ideally ripe fruits or stevia.

Large portion size: When it comes to weight loss, portion control is very important for calorie balance. If you have trouble with kitchen measurements, check out this guide to easy measurements and conversions.

Unnecessary calories: I know the urge to add more toppings is real, but it’s important to skip flavored syrups, sugary yogurts and additional calories. Better treat yourself to the healthiest versions of overnight oats for weight loss!

How to store

You can store overnight oats in an airtight container, like a glass or plastic meal prep container or a Mason jar.

Place them in the fridge and keep track of their storage time. I often write the date on the lid if I have too many containers to remember.

How long do overnight oats stay fresh?

Overnight oats can stay fresh for up to 2-3 days in the fridge.

Overnight oats FAQs

Overnight oats variations and alternatives

I have included a simple overnight oats recipe that is a perfect base recipe if you’re just trying overnight oats for the first time.

Once you’ve fallen in love with this easy and delicious breakfast, scroll further to see six flavourful toppings combinations that I love. 

Using these, or experimenting with your own flavours will keep your overnight oats breakfasts varied and interesting.

Our 7 best overnight oats for weight loss

I’ve experimented a lot with different oatmeal recipes over the last couple of years.

Some results were amazing, some were not so good. But it was all worth it! Let me introduce you to our 7 favourite overnight oats recipes!

1. High-Protein Overnight Oats (No Protein Powder)

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5 from 2 votes

Protein: 23g

Calories: 436kcal

Ready in:10 minutes minutes

Recipe by: Abril Macías

Bonus: “Greek Sunset” anywhere anytime

Start your day with these high-protein overnight oats, lovingly referred to as “Greek Sunset.” The best high-protein overnight oat recipe without any protein powder needed.

2. Peachy Blinders Overnight Oats

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4.85 from 19 votes

Protein: 16g

Calories: 352kcal

Ready in:3 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: peachy but can also be made peary

What great combo of peaches, almonds, lemon juice and maple syrup. All goes really well together, refreshing and filling at the same time. Tip: once peaches are out of season substitute them for pears. If you enjoy these peachy flavors, try a homemade peach ice lolly!

3. Chocolate Banana Bonkers Overnight Oats

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4.48 from 21 votes

Protein: 17g

Calories: 422kcal

Ready in:5 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: chocolatey, peanut buttery goodness

A beautiful mix of bananas, cacao powder and peanut butter. All three ingredients are known for their “affinity” to each other. You’ll taste what I mean!

4. Tropic Thunder Overnight Oats

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4.49 from 25 votes

Protein: 16g

Calories: 397kcal

Ready in:5 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: an absolute classic combination

Get in a proper batch of tropical vibes every morning! Pineapple goes so well with coconut and vanilla, you wouldn’t believe.

An excellent choice of milk would be rice or coconut milk since it complements the other ingredients nicely as well.

5. Apple Inc. Overnight Oats

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4.84 from 36 votes

Protein: 17g

Calories: 335kcal

Ready in:3 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: ideal flavours for autumn

This flavour combo just can’t go wrong. Cinnamon, apple sauce and oats work so well together, it’ll take a long long time till you get finally tired of it!

6. Blueberry Cheesecake Overnight Oats

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4.63 from 32 votes

Protein: 18g

Calories: 324kcal

Ready in:4 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: tastes like a naughty treat but is healthy

Who doesn’t like cheesecake? Nobody. And who doesn’t agree blueberry cheesecakes are the best of cheesecakes? Nobody.

And this is why I tried to recreate this delicious treat for breakfast. And I have to say it worked very well. Try out this delicious combination of blueberries, lemon, yogurt and maple syrup. You won’t be disappointed!

7. Grapes ‘N Roses Overnight Oats

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4.86 from 7 votes

Protein: 19g

Calories: 417kcal

Ready in:4 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: another perfect match of healthy ingredients

Another excellent combination of foods that match very well together: Grapes + Walnuts + Yogurt + Cinnamon = win! A true oatmeal beauty.

Best flavours for overnight oatmeal

These include Blueberry Cheesecake and a Chocolate Banana flavour with cocoa powder that will have you actually excited to wake up and eat breakfast!

The basic overnight oats recipe is really the perfect blank slate for different flavors. I can’t even begin to list all the possible variations and alternatives because your imagination is really the limit!

I suggest using rolled oats (also known as old-fashioned oats) since they are flakier and get softer more quickly.

However, steel-cut oats are also a good option, just be sure to select a brand that aren’t too thick, so that they get nice and soft by the morning.

Are overnight oats good for people with allergies?

If you are gluten intolerant or Coeliac, be sure to buy oats that are labelled as gluten-free oats, as regular oats contain a protein called avenin, which is similar to gluten.

Also be sure to check the packaging on instant oats, as these often contain added sugars and sweeteners.

However, these oats are cut much more finely than other types of oats, so will get soft very quickly and may be a good option if you don’t have many hours to soak your oats.

If you prefer to make your oats with water, feel free to use this instead of milk.

If you’d like to add an extra bit of creaminess to your water-based oats, mix in a dollop of peanut butter or almond butter, which also happen to be great sources of protein.

More oats recipes

If you’ve got a sweet tooth and want a breakfast treat, these banana oatmeal cookies are for you!

Try oats another way with this homemade Swiss Bircher muesli.

This high protein oat bake is basically a really healthy breakfast cake – yes, really!

We also have a delicious high protein oatmeal recipe with protein powder!

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4.81 from 168 votes

Best Overnight Oats For Weight Loss

Here are 7 ways to easy and healthy overnight oats for weight loss ready in under 5 minutes. Never skip breakfast again!

Course Breakfast

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes, round-up

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 jar

Calories 350kcal

Author HurryTheFoodUp

Ingredients

• 1 clean jar with lid
• ½ cup rolled oats (½ cup = about half the jar)
• ½ cup milk (eg. soy milk, almond milk)
• 2 tbsp nuts of choice (and/or seeds)
• 1 tsp cinnamon (or other spices like cardamom or vanilla extract)
• 1-2 tsp honey (or your favourite vegan sweetener)

Optional:

• ⅔ tbsp chia seeds
• some slices of fruit (again, any are possible. Well, maybe not avocado. Or tomato.)
• any berries (fresh or frozen)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Throw everything in a jar, screw the lid on top, shake, and off it goes into the fridge.
  
• The next morning add a dash of milk, a sweetener (if you want) and enjoy 🙂
  

Nutrition

Nutrition Facts

Best Overnight Oats For Weight Loss

Serving Size

 

340 g

Amount per Serving

Calories

350

% Daily Value*

Fat

 

10

g

15

%

Carbohydrates

 

60

g

20

%

Protein

 

15

g

30

%

* Percent Daily Values are based on a 2000 calorie diet.

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What our readers are saying

Thank you for sharing this! I have made this so many times. Everyone that tries it, loves it!

Polly ⭐⭐⭐⭐⭐

This is a recipe for all ages! As a high school student I always find myself running to catch the bus before I could eat breakfast (and sometimes have embarrassing stomach growls right before lunch). I am so glad I found overnight oats so that I could make this before bed and eat on the way to school! Thanks so much, I loved the post. 😀

Cindy ⭐⭐⭐⭐⭐

This looks tasty! These are absolutely mouth watering! It will quickly disappear in our house, very tasty and flavorful!

Olga ⭐⭐⭐⭐⭐

If you enjoyed this delicious recipe, please leave a rating on the recipe card, and let us know your favourite toppings in the comments!

The post Overnight Oats For Weight Loss – 7 Ways in 5 Minutes! appeared first on Hurry The Food Up.