1 teaspoon matcha green tea 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
½ cup (2 oz/60 g) diced mango, pineapple, kiwi, or a combo
1 tablespoon dried unsweetened coconut flakes
Put the matcha in a small bowl, add 1 tablespoon of hot water, and whisk to make a smooth, silky paste. (This breaks up any clumps and allows the flavor to bloom before combining with the other ingredients.)
In a jar or container with a tightly fitted lid, combine the oats and chia seeds. Add the milk, yogurt, and matcha paste. Stir to combine, cover, and refrigerate overnight or up to 5 days. Stir and top with the mango, pineapple, or kiwi and sprinkle with the coconut flakes right before serving.
Makes 1 serving
Nutrition Facts (per serving)
Protein 26 g
Total fat 11 g
Saturated fat 4 g
Carbs 59 g
Fiber 11 g
Total sugar 24 g
Added sugar 0 g
Sodium 114 mg
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. This tropical variation would be delicious with coconut milk beverage, found in the cold case. 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.