Breakfast · Make-ahead
Power Overnight Oats
≈25g protein
5 min + soak
Serves 2
Prep the night before
A no-cook breakfast that fixes the one weak spot of plain oats — they're short on lysine and protein overall. Swapping dairy milk for soy milk already adds complete protein, and a scoop of pea or soy protein powder closes the lysine gap entirely. Chia and pumpkin seeds round it out with leucine, omega-3 and minerals.
Ingredients
- 1 cup rolled oats (not quick)
- 1½ cups unsweetened soy milk
- 2 scoops (≈60g) vanilla pea or soy protein powder
- 3 tbsp chia seeds
- 4 tbsp pumpkin seeds, plus extra to top
- 2 tbsp maple syrup (or to taste)
- 1 tsp vanilla extract
- 1 cup mixed berries (fresh or thawed frozen)
- Pinch of fine salt
Method
- In a large jar (or bowl), combine the oats, soy milk, protein powder, chia seeds, maple syrup, vanilla and a pinch of salt. The order doesn't matter much, but add the protein powder gradually so it doesn't clump.
- Stir thoroughly — really thoroughly. Pea protein in particular clings to itself. If you're using a jar with a tight lid, seal it and shake hard for 20 seconds; that's actually the cleanest method.
- Cover and refrigerate at least 6 hours, ideally overnight. The chia will hydrate and turn the mixture into a thick, scoopable pudding.
- In the morning, give it a stir. If it's too thick for your liking, loosen with a splash more soy milk until it falls off the spoon. Taste for sweetness and adjust.
- Divide between two bowls. Top generously with the berries and the remaining pumpkin seeds — the fresh fruit and crunch on top is what takes this from slop to actual breakfast.
- Eat cold, straight from the fridge. Will keep covered in the fridge for up to 3 days, so feel free to double the recipe on Sunday.