Overnight oats
Overnight Oats — Easy Start, GLP-1 Friendly (Base + Variations)
Overnight Oats — Easy Start, GLP-1 Friendly
No-cook, grab-and-go breakfast: stir, chill, eat. Base jar below plus smart add-ins for protein, fiber, and flavor.
Yield: 1 jar Hands-on: 5 min Fridge: 4+ hrs
Base jar + toppings = breakfast done. 
JJ in Helsinki — oats for the win.
Base Formula (1 jar)
- Rolled oats: 1/2 cup (gluten-free if needed)
- Milk: 1/2 cup (unsweetened soy is protein-forward; oat or dairy also work)
- Yogurt: 1/4 cup (plain; use Greek to bump protein)
- Pinch of salt | Optional: 1/2 tsp vanilla
Ratio tip: 1 part oats : 1 part milk + 1/2 part yogurt = creamy (not soupy). For looser oats, use up to 3/4 cup milk.
Mix, Chill, Eat
- Add oats → salt → yogurt → milk → vanilla to a 12–16 oz jar.
- Stir well (or cap and shake). Add any add-ins below.
- Refrigerate at least 4 hours, ideally overnight. Keeps 3–4 days.
- Top just before serving with fruit, nuts/seeds, or a drizzle of nut butter.
Smart Add-Ins
- Protein (choose one): 1 scoop egg-white protein (gentle), goat whey isolate, or +1/3 cup extra Greek yogurt
- Fiber & omega-3: 1 Tbsp chia or ground flax
- Fruit: 1/2–3/4 cup berries, grated apple/pear, or diced peach (frozen berries work great)
- Warm spices: 1/2 tsp cinnamon; pinch ginger, nutmeg, or cardamom
- Sweetness (optional): 1–2 tsp date sugar, 1 chopped date, or light drizzle of honey/maple
- Crunch (add in the morning): toasted nuts/seeds, cacao nibs, KIND® granola
Mediterranean Diet Points
- Whole grains: 1/2 cup dry rolled oats ≈ 1 point
- Fruit: add ~1/2–3/4 cup berries or fruit ≈ 1 point
- Nuts & seeds: 1 oz nuts or 1 Tbsp chia/flax supports healthy-fats goal
- Fermented dairy (optional): 1 cup yogurt/day can earn up to 1 point
GLP-1 friendly: easy protein targets, steady fiber, and predictable calories.
Nutrition (estimates)
Base jar assumes: 1/2 cup rolled oats + 1/2 cup unsweetened soy milk + 1/4 cup nonfat Greek yogurt; no sweetener. Brands vary.
| Version (per jar) | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Base | ~225 | ~15 g | ~32 g | ~5 g | ~4 g |
| + 1 Tbsp chia | ~285 | ~16 g | ~33 g | ~9 g | ~6 g |
| + 1 scoop egg-white protein | ~325 | ~39–41 g | ~33 g | ~6 g | ~4 g |
| + 1/2 cup berries | ~265 | ~16 g | ~42 g | ~5 g | ~6 g |
Swap to oat milk for creamier texture (more carbs), or add extra Greek yogurt for higher protein and tang.