Protein overnight oats
Protein overnight oats are a popular, no-cook breakfast made by soaking rolled oats in liquid and protein powder overnight in the refrigerator. The mixture typically includes milk or a milk alternative, oats, protein powder, and often Greek yogurt, chia seeds, or nut butter for added texture and nutrition. This dish has become a staple in modern fitness and health-conscious diets, particularly in Western countries.
🍽️ Nutrition at a glance
This dish is specifically designed to be high in protein, making it a balanced meal with a good mix of complex carbohydrates, healthy fats, and fiber. A typical serving provides a substantial amount of protein for muscle repair and satiety, with a calorie count that usually falls between 400 and 500 kcal, depending on the specific ingredients used.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 30 g |
| Carbs | 50 g |
| Fat | 15 g |
| Fiber | 8 g |
| Sugar | 10 g |
| Sodium | 150 mg |
| Calcium | 250 mg |
| Iron | 3.5 mg |
| Magnesium | 100 mg |
| Phosphorus | 400 mg |
| Zinc | 2.5 mg |
| Vitamin B12 | 1.2 mcg |
| Vitamin D | 2.0 mcg |
| Potassium | 350 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, overnight oats represent a modern evolution of traditional porridge, adapted for a fast-paced lifestyle where convenience is key. Nutritionally, the process of soaking oats, known as 'soaking' or 'no-cook' preparation, can improve the digestibility of the grains and make certain nutrients more bioavailable compared to raw oats.
