Ingredients:

  • Rolled oats — 1/3 cup (30 g)
  • Chia seeds — 3 tbsp (36 g)
  • Unsweetened milk of choice — 1 1/2 cups (360 ml) (cow’s milk, soy milk, or almond milk)
  • Plain Greek yogurt — 1/2 cup (125 g) (nonfat or low-fat)
  • Protein powder — 1 scoop (about 30 g; whey or plant-based)
  • Hemp hearts (shelled hemp seeds) — 2 tbsp (20 g)
  • Maple syrup or honey — 1 tbsp (20 g) (optional)
  • Vanilla extract — 1 tsp (5 ml)
  • Pinch of fine sea salt
  • Fresh berries (blueberries, raspberries, strawberries) — 1/2 cup (75 g) (optional, per serving)
  • Chopped nuts (almonds, walnuts) — 1 tbsp (7 g) (optional, per serving)
  • Nut butter (almond, peanut) — 1 tsp (5–7 g) (optional, per serving)
  • Extra seeds (pumpkin seeds, additional hemp hearts) — 1 tsp (5 g) (optional, per serving)

Instructions:

  1. Overnight method - Combine dry ingredients: In a bowl or jar, add rolled oats, chia seeds, hemp hearts, and a pinch of salt; stir to blend.
  2. Overnight method - Whisk wet ingredients: In a separate cup, whisk milk, Greek yogurt, protein powder, maple syrup (if using), and vanilla until smooth; a small blender or shaker bottle helps remove protein clumps.
  3. Overnight method - Combine and hydrate: Pour the wet mix over the dry ingredients; stir thoroughly so chia seeds are evenly suspended. Let sit 5–10 minutes and stir again to break up any clumps.
  4. Overnight method - Chill: Cover and refrigerate for at least 2 hours or ideally overnight (6–8 hours) until thick and spoonable.
  5. Overnight method - Finish and serve: Stir to redistribute any settled oats, divide into bowls or jars, add toppings (berries, nuts, nut butter, extra seeds) and serve cold.
  6. Quick warm stovetop method - Toast oats (optional): In a small saucepan over medium heat, toast rolled oats 1–2 minutes until fragrant.
  7. Quick warm stovetop method - Simmer with milk: Add milk and a pinch of salt; bring to a low simmer and stir until oats soften (about 3–4 minutes).
  8. Quick warm stovetop method - Add chia, protein and yogurt: Remove from heat and quickly whisk in chia seeds, protein powder, Greek yogurt, hemp hearts, vanilla and sweetener. Allow to thicken for 2–3 minutes; add a splash of milk if too thick.
  9. Quick warm stovetop method - Serve warm: Transfer to bowls, top with fruit and nuts and enjoy.
  10. Doneness cues and tips: Overnight mixture should be thick and spoonable with softened oats; warm version should thicken after a minute off heat. Prevent clumps by making a protein slurry first and adjust texture with more milk as needed.