Did you know that the concept of overnight oats dates back to the early 1900s? It was created by Dr. Maximilian Oskar Bircher-Benner, a Swiss physician, as a way to encourage his patients to eat more whole foods. His simple yet nutritious idea has stood the test of time and remains a favorite breakfast option today. You can learn more about its fascinating history here.
If mornings feel crazy for you, then this meal prep idea of overnight oats can help. They’re super easy to make, healthy, and you can switch them up every day. You can even prep up to four jars at a time. This saves time and keeps your mornings simple. And if you are curious to learn more tips about prepping meals, check out my guide on meal prepping.
These oats are not just easy; they’re good for you too. Oats give you fiber, which is great for digestion. If you mix in some protein powder like Ka’Chava, you get a well-rounded meal that’ll keep you going all morning. It’s like having a sweet treat for breakfast but with the energy your body needs.
How to Prep Overnight Oats for the Week
To save time, make a few jars of overnight oats all at once. I usually make four jars. That’s just enough for good taste and freshness.
Here’s how to do it:
- Start with the Base: Add oats, plant-based milk, and protein powder to each jar.
- Customize the Flavors: Add different toppings for variety—blueberries and cinnamon on one day, bananas and almond butter the next.
- Seal and Store: Pop the jars in the fridge, and you’re ready for grab-and-go breakfasts through midweek.
By Sunday night, you’ll have breakfast covered for half the week. That way you can focus on other things.
Why Ka’Chava is My Favorite for Overnight Oats
Adding Ka’Chava to your oats makes a big difference. This plant-based protein powder is not just for shakes; it makes your breakfast super healthy. Here’s what I like about it:
- Lots of Protein: Each serving has 25 grams of plant-based protein to keep you full.
- Full of Superfoods: It has chia seeds, maca root, and turmeric for digestion and energy.
- Sweet and Tasty: The chocolate flavor makes your oats taste like dessert but without extra sugar.
Ka’Chava gives you both flavor and nutrition, making these oats an easy meal prep win.
Tips for Perfect Overnight Oats
- Choose the Right Oats: Stick to old-fashioned or rolled oats for the best texture. Quick oats can get mushy, and steel-cut oats may be too chewy.
- Add a Splash of Flavor: A pinch of cinnamon or even a dash of vanilla extract can elevate the taste.
- Layer for Texture: Add the fruit on top just before serving for a delightful mix of creamy oats and fresh, juicy fruit.
- Control Sweetness: Ka’Chava is naturally sweetened, so taste before adding extras like honey or maple syrup.
Why Overnight Oats are Perfect for Your Meal Prep
Overnight oats are more than just breakfast. They make your mornings easier and save you time. Imagine waking up to a meal that’s already ready. No rushing or worrying. Whether you’re heading to work, squeezing in a workout, or managing a busy family, these jars of oats help cut down on the morning scramble.
If you spend a little time on Sunday preparing a few jars, you’re giving yourself extra time and energy for the week. Meal prep isn’t only about saving minutes; it also clears your mind. With breakfast taken care of, you can start your day right. Enjoy a quiet cup of coffee, check off items on your list, or spend time with your family.
Overnight oats help you stick to healthy eating. When meals are ready, you’re less likely to skip eating or grab something unhealthy. Having this balanced option waiting for you can make a big difference in how you feel all day.
So, if you’re mornings are as crazy as mine, overnight oats are a quick fix. They’re not just for breakfast; they help make your week calmer and more productive. Prep them on Sunday, and you’ll kick off your week feeling organized and ready for whatever comes next.
Chocolate Protein-Packed Overnight Oats
Equipment
- 1 mason jar 16 oz
Ingredients
- ½ cup non-quick cooking oats
- 1-1¼ cup plant-based milk (almond, oat, or soy)*, almond, oat, or soy*
- 2 scoops chocolate Ka'Chava plant-based protein powder
- ¼ teaspoon cinnamon, optional
- 1 teaspoon chia seeds, optional
- ¼ cup fruit topping of choice, blueberries, sliced bananas, sliced strawberries
Instructions
- Mix the Oats and Protein Powder: In a medium-sized mason jar or bowl, combine the oats and chocolate Ka'Chava protein powder.
- Add the Milk: Pour in the plant-based milk and stir until the oats and protein powder are fully mixed. If desired, add cinnamon and/or chia seed for extra flavor.
- Refrigerate Overnight: Cover the jar or bowl with a lid or plastic wrap and refrigerate for at least 6 hours or overnight.
- Top with Fruit: In the morning, give the oats a stir and top with your choice of blueberries, bananas, and/or strawberries.
- Serve and Enjoy: Grab a spoon and enjoy your protein-packed breakfast straight from the jar or transfer to a bowl for a more plated feel!
Notes
- Use more milk if you like a thinner consistency.
- Calories are calculated with unsweetened almond milk and without the fruit added.
- Optional Fruit (¼ cup) adds the additional calories below:
- Blueberries: +21 calories
- Bananas: +34 calories
- Strawberries: +12 calories
- I usually make 4 jars at a time for easy meal prep. Remember to add the fruit in the morning!
