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How to Make a Nutrient Dense Breakfast (No Cooking Required)

Cooking healthy and nutritious meals does not have to be hard, in fact it can be quite the opposite. Here is a simple and easy nutrient-packed meal to help your body feel energized for the week.

Protein Overnight Oats (no cooking required!) This breakfast is a great option for those who are on-the-go during the busy morning hours.

Mix it → put it in the refrigerator overnight → breakfast is “ready-to-go” in the morning!


  • ¼ cup old-fashioned rolled oats

  • 1 tablespoon chia seeds

  • 3 tablespoons of unsweetened Greek yogurt (traditional or plant-based)

  • 1 teaspoon maple syrup

  • ¼ teaspoon pure vanilla extract

  • ½ cup unsweetened almond milk

  • 1 scoop vanilla protein powder of choice

Optional Toppings: chopped fruit, nuts, seeds, nut butter, flaked coconut


Add the oats, chia seeds, yogurt, maple syrup, vanilla extract, almond milk and protein powder to an 8 oz. container or mason jar.

Cover and shake up the ingredients until very well-mixed. Let settle for 2-3 minutes, then shake again until the clumps are gone. Store in the refrigerator overnight or at least 4 hours.

When you are ready to serve, uncover and add any topping you like. You can store them in refrigerator for up to 4 days.

The rolled oats and chia seeds transform overnight as they soak up the vanilla, almond milk, and Greek yogurt until you have a thick and creamy oat breakfast. Since this recipe has multiple sources of protein, it will leave you feeling much more satisfied and satiated throughout the day.

The pure maple syrup provides that sweetness to the recipe that makes it feel like you are having dessert for breakfast. It is even better with some fresh seasonal fruit or nutritious nut butter on top.

The Inside Scoop:

Old-fashioned rolled oats: Rolled oats work best for this recipe. Use gluten-free rolled oats for a gluten-free breakfast option. Steel cut oats will not work for this recipe.

Chia seeds: The chia seeds help the overnight oats set, and they add an additional amount of plant-based protein. If you want to skip this ingredient, add 3 additional tablespoons of oats instead.

Unsweetened Greek yogurt: A plant-based Greek yogurt can be used in place of traditional Greek yogurt for a dairy-free option, however keep in mind that this will decrease the total protein.

Maple syrup: Use pure maple syrup. Alternatives: drizzle of honey, agave syrup, coconut nectar or date syrup.

Pure vanilla extract: Provides an added sweetness to this breakfast recipe together with the pure maple syrup

Almond milk: Any non-dairy milk will taste great in this recipe, so if you do not prefer almond milk you can use any other milk your heart desires. For a nut-free option, try hemp or oat milk instead.

Vanilla protein powder: You can use any vanilla protein powder you prefer. For a vegan friendly recipe, use a dairy-free, plant-based protein powder. For chocolate protein overnight oats, add 1 tablespoon of cacao powder or chocolate protein powder in place of the vanilla powder! Add sliced bananas for chocolate banana overnight oats.

Nutrition Information:

Calories: 261 calories

Carbohydrates: 29g

Protein: 11g

Fat: 11g

Fiber: 7g


By: Erika Richter, Intern


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