Overnight Oats with 30g Protein, No Powder
Thirty grams of protein at breakfast without a scoop of anything. Skyr, oats and chia set overnight into something between porridge and cheesecake, and tomorrow-you eats in zero minutes.
You need
- 1 jar or container with a lid
- 1 spoon
Ingredients
For 1 serving
- 45 g (1/2 cup) rolled oats
- 200 g (3/4 cup) skyr or fat-free greek yogurt
- 80 ml (1/3 cup) milk
- 8 g (1 tbsp) chia seeds
- 60 g (1/2 cup) blueberries or mixed berries
- 1 tsp honey
- pinch salt
- 1/2 tsp vanilla extract (optional)
How to cook
Stir the oats, skyr, milk, chia, salt and vanilla together in the jar until no dry pockets remain.
The pinch of salt is not optional. It's what makes it taste creamy instead of flat.
Press the surface flat, lid on, fridge. Minimum 4 hours, ideally overnight.
In the morning: stir once. If it set too thick, loosen with a splash of milk.
Chia keeps absorbing all night. Thick and scoopable is the target, not pourable.
Top with the berries and the honey. Eat cold, straight from the jar.
Why it fits a maintain goal
- 31 g protein with zero powder. 200 g of skyr carries 21 g on its own at only 130 kcal.
- 420 kcal is a real breakfast, not a snack pretending to be one. Carbs from oats and berries, fat stays low.
- Make two or three jars on Sunday. Breakfast decisions for half the week: already made.
Cooking guides
Pann is your AI cooking assistant: tell it what you've got and it builds the meal around it, quietly sized to your maintain goal. No food database, no log spiral.