Refreshing berry protein overnight oats with chia seeds

Nutritious meal prep with oats, chia seeds, and fresh berries

This overnight oat recipe is a perfect blend of taste and nutrition, ideal for starting your day on a refreshing note.

1. Ingredients

2. Kitchen tools

3. Recipe steps

4. Health Benefits and Nutritional Values

Ingredients

If I only eat this as a meal I use double the amount of the ingredients below

• 40g Oats

• 1 Tbsp Chia Seeds

• 1 Tsp Honey

• 100ml Almond or Oat Milk

• 150g Low-fat Quark (or Greek Yogurt as an alternative)

• A handful of Blueberries

• A handful of Raspberries

Kitchen Tools Needed

• Mixing Bowl

• Measuring Spoons

• Measuring Cup

Recipe Steps

1. Combine Dry Ingredients: In a mixing bowl, add 40g of oats and 1 tablespoon of chia seeds.

2. Mix in Liquids: Pour in 100ml of almond or oat milk along with 1 teaspoon of honey. Stir until all ingredients are well combined.

3. Incorporate Quark: Add 150g of low-fat quark to the bowl. Mix thoroughly until you achieve a smooth consistency.

4. Add Berries: Gently fold in a handful of blueberries and raspberries, reserving a few for topping.

5. Let It Sit in the fridge over night: Allow the mixture to sit for a few hours so that the chia seeds and oats can absorb the liquid, thickening the mixture.

6. Serve: Spoon the oatmeal mixture into a clear glass, layering with additional berries. Top with the reserved blueberries and raspberries for a aesthetic finish.

Health Benefits and Nutritional Values

This berry oatmeal glass is not only visually appealing but also packed with health benefits. Oats provide a hearty dose of fiber, aiding in digestion and sustained energy release. Chia seeds are a superfood, rich in omega-3 fatty acids, which are essential for heart health. Low-fat quark or Greek yogurt adds a creamy texture and protein, supporting muscle health. Blueberries and raspberries are loaded with antioxidants, vitamins, and minerals, promoting overall health and warding off free radicals.

Estimated Nutritional Values per Serving:

• Calories: 300-350 kcal

• Protein: 18-23g

• Carbohydrates: 35-40g

• Fiber: 9-11g

• Fat: 5-7g

Please Note: Nutritional values are approximate and can vary based on the size of the ingredients used.