Apple Cinnamon Overnight Oats

Name: Apple Cinnamon Overnight Oats
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 20 g (about 1/4 cup) Rolled oats; 80 g Greek yogurt, non-fat plain; 20 g Whey protein isolate, vanilla or plain; 150 ml Unsweetened almond milk; 1 tsp (4 g) Chia seeds; 75 g (about half an apple) Apple, diced; to taste Cinnamon, vanilla, a pinch of nutmeg

Overnight oats with whey, Greek yogurt and chia, topped with fresh apple and lots of cinnamon. Five minutes tonight, 30 g of protein tomorrow.

Calories: 278
Protein: 30 g
Carbs: 29 g
Fat: 5 g
Fibre: 6 g

Protein 43% Carbs 41% Fat 16% of calories. Per serving, worked out from the gram weights below.

Ingredients

1 serving

Rolled oats20 g (about 1/4 cup)
Greek yogurt, non-fat plain80 g
Whey protein isolate, vanilla or plain20 g
Unsweetened almond milk150 ml
Chia seeds1 tsp (4 g)
Apple, diced75 g (about half an apple)
Cinnamon, vanilla, a pinch of nutmegto taste

Method

In a jar, stir together the oats, chia seeds, Greek yogurt, whey and almond milk until no dry powder is left.
Add a generous shake of cinnamon and a few drops of vanilla.
Close the jar and refrigerate overnight, or for at least 4 hours.
In the morning, top with the diced apple, more cinnamon and a pinch of nutmeg.

Tips

Mix the whey into the milk first if it clumps, then add the rest.
Make three jars at once. They keep 3 days in the fridge. Add the apple on the day so it stays crisp.
Want it warm? Microwave it for 60 to 90 seconds before adding the apple.

Macros by ingredient

Ingredient	Grams	Calories	Protein	Carbs	Fat	Fibre
Rolled oats	20	78	3.4	13.3	1.4	2.1
Greek yogurt, non-fat plain	80	47	8	2.9	0.3	0
Whey protein isolate, vanilla or plain	20	74	16.7	0.4	0.1	0
Unsweetened almond milk	150	21	0.6	0.4	1.7	0.3
Chia seeds	4	19	0.7	1.7	1.2	1.4
Apple, diced	75	39	0.2	10.5	0.2	1.8
Total per serving		278	30 g	29 g	5 g	6 g