If you’re looking to bulk up, starting your day with a high-protein, calorie-dense meal is essential. Overnight oats are an excellent choice, as they’re not only convenient but also easily customizable. This high-protein overnight oats recipe packs a punch with 1000 calories and 64 grams of protein per serving, providing you with the nutrients needed to fuel your muscle growth.
Ingredients
- 1 cup rolled oats
- Calories: 300
- Protein: 10g
- 1 scoop vanilla protein powder
- Calories: 120
- Protein: 24g
- 1 cup whole milk
- Calories: 150
- Protein: 8g
- 1/2 cup Greek yogurt
- Calories: 80
- Protein: 10g
- 2 tablespoons peanut butter
- Calories: 180
- Protein: 9g
- 1 tablespoon chia seeds
- Calories: 60
- Protein: 2g
- 1/2 banana, sliced
- Calories: 50
- Protein: 1g
- 1 tablespoon honey (optional)
- Calories: 60
Total Per Serving
- Calories: 1,000
- Protein: 64g
Instructions
- Mix Ingredients:
In a large mixing bowl, combine the rolled oats, protein powder, whole milk, Greek yogurt, peanut butter, and chia seeds. Stir well until all the ingredients are thoroughly mixed. - Add Banana:
Gently fold in the sliced banana. - Sweeten (Optional):
Drizzle honey over the mixture for added sweetness if desired. - Refrigerate:
Pour the mixture into a jar or airtight container and refrigerate overnight or for at least 6 hours. - Serve:
In the morning, give the oats a good stir, and enjoy them cold or heat them in the microwave if you prefer a warm breakfast.
Need more breakfast recipes for bulking? Explore these high-protein shake recipes.
Tips for Perfect Overnight Oats
- Consistency: Adjust the consistency to your liking by adding more milk if you prefer creamier oats or reducing the milk to thicker oats.
- Toppings: Boost the calorie and flavour content by adding toppings such as nuts, seeds, or dried fruits.
- Meal Prep: Make a big batch and divide it into individual servings to save time on busy mornings.
- Chia Seeds: If you don’t like the texture of chia seeds, you can omit them or replace them with flax seeds for a similar nutritional benefit.
How to Increase Calorie Content
- Add Nuts: Stir in almonds, walnuts, or pecans for extra calories and healthy fats.
- Use Full-Fat Dairy: Opt for full-fat milk and yoghurt to increase the calorie content.
- Incorporate Nut Butter: Add extra tablespoons of almond, cashew or peanut butter.
Best Time to Eat
This high-protein overnight oats recipe is perfect for breakfast or as a post-workout meal to replenish energy stores and promote muscle repair.
Making It More Appetizing
- Layer Flavors: Create layers of oats, yoghurt, and fruit for a visually appealing dish.
- Fresh Fruit: Top with fresh berries, apple slices, or mango chunks for added sweetness and texture.
- Spices: Sprinkle cinnamon or nutmeg on top for an aromatic touch.
This high-protein overnight oats recipe is ideal for those looking to bulk up while enjoying a quick, easy, and nutritious breakfast. Customize it to fit your taste preferences and dietary needs, and enjoy the convenience of a ready-to-eat meal every morning!