1 tablespoon unsweetened cocoa powder
½ cup (1½ oz/45 g) rolled oats
1 tablespoon chia seeds
½ cup (4 fl oz/125 ml) nonfat milk
½ cup (4 oz/125 g) plain, low-fat Greek yogurt
1 teaspoon honey
½ cup (2 oz/60 g) fresh or frozen and thawed cherries, pitted and stemmed
1 tablespoon sliced almonds
1 tablespoon cacao nibs (optional)
Put the cocoa powder in a small bowl, add 2 tablespoons of hot water, and whisk to make a smooth paste.
In a jar or container with a tightly fitted lid, combine the oats and chia seeds. Add the milk, yogurt, and honey. Stir to combine, cover, and refrigerate overnight or up to 5 days. Stir and top with the fresh cherries, almonds, and cacao nibs, if you like, right before serving.
Makes 1 serving
Nutrition Facts (per serving)
Protein 25 g
Total fat 11 g
Saturated fat 3 g
Carbs 60 g
Fiber 8 g
Total sugar 26 g
Added sugar 5 g
Sodium 97 mg
*Not including the cacao nibs.
Note: Greek yogurt and cow’s milk pack protein, but if you don’t do dairy, substitute 1 cup (8 fl oz/250 ml) of your favorite alternative milk. To make sure you’re still getting enough protein, add an extra 10 grams of protein with 100-percent pure protein powder.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.