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
¼ teaspoon pure vanilla extract
½ teaspoon grated lemon zest
½ cup (2 oz/60 g) blueberries, strawberries, or a combo
In a jar or container with a tightly fitted lid, combine the oats and chia seeds. Add the milk, yogurt, vanilla, and lemon zest. Stir to combine, cover, and refrigerate overnight or up to 5 days. Stir and top with fresh berries right before serving.
Makes 1 serving
Nutrition Facts (per serving)
Protein 25 g
Total fat 10 g
Saturated fat 3 g
Carbs 55 g
Fiber 11 g
Total sugar 19 g
Added sugar 0 g
Sodium 99 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. To make sure you’re still getting enough protein, add an extra 10 grams of protein with 100-percent pure protein powder.
This article is not intended to substitute for informed medical advice. 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.