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Golden Milk Overnight Oats

Front view of bowl of golden milk overnight oats with berries, seeds, pistachios and pistachio butter.
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These Golden Milk Overnight Oats are full of classic warming golden milk spices and a nourishing high protein breakfast! Easy to make in just minutes, meal prep friendly, satisfying and delicious!

Ingredients

Scale
  • ½ cup / 40 grams Old Fashioned Rolled Oats (note 1)
  • ⅔ scoop / 20 grams Vanilla Protein Powder (or Cake Pop protein powder, I used PEScience Gourmet Vanilla Select Protein, a whey-casein protein blend – note 2)
  • ½ tablespoon / 4 grams White Chia Seeds (or black chia seeds)
  • ¼ teaspoon Turmeric Powder
  • ¼ teaspoon ground Cinnamon
  • ¼ teaspoon ground Cardamom
  • ⅛ teaspoon ground Ginger
  • ¼ teaspoon Saffron
  • 100 grams Fat Free Greek Style Yogurt (or fat free Greek yogurt or any thick plain yogurt)
  • 2-3 TSP / 10-15ml Sugar-free Maple Syrup or Pancake Syrup (such as Walden Farms Maple Walnut Syrup, or use regular maple syrup or any sweetener of choice), to taste
  • 3 fluid ounces – ½ cup / 90ml-118ml Unsweetened Almond Milk (I like unsweetened vanilla almond milk, or any other plant-based or regular milk of your choice)
  • ½ – ¾ cup / 55-76 grams Berries of choice (fresh or frozen, I used 36 grams raspberries and 40 grams blueberries)
  • 1 tablespoon / 8 grams raw unsalted Pistachios (or any other nuts)
  • Optional toppings: sunflower seeds, pumpkin seeds, pistachio butter (or other nut butter of choice), chia seeds, hemp seeds, dried fruit, other fresh fruit, unsweetened shredded coconut, toasted unsweetened coconut flakes, etc.

Instructions

  1. Combine the dry ingredients: Add the oats, vanilla protein powder, chia seeds, turmeric powder, ground cinnamon, ground cardamom, ground ginger and saffron to a medium bowl, mason jar, or meal prep container. Mix to combine.
  2. Add the wet ingredients: Add the Greek style yogurt, unsweetened almond milk and maple syrup. Mix everything to combine until smooth and creamy.
  3. Chill: Cover (note 3) and refrigerate for at least 4 hours or overnight for the best thick and creamy texture.
  4. Add toppings: Top the overnight oats with the fresh berries, sunflower seeds, pumpkin seeds and pistachio butter, or any other of your favorite overnight oats toppings. (You can add the toppings the day before or in the morning when ready to eat if preferred.) Then enjoy!

Equipment

Notes

  1. Old Fashioned Rolled Oats. Use gluten-free certified oats if needed. I used Red Tractor Creamy Style Rolled Oats which makes the overnight oats extra thick and creamy! Jumbo oats and porridge oats will work. Instant oats can be used but they don’t need to be soaked as long. Avoid steel-cut oats (they won’t soften enough) and quick oats (they will turn into mush).
  2. Vanilla Protein Powder. A pure whey, casein or vegan protein powder can be used. Note that vegan protein powders absorb more liquid than whey or a whey-casein protein powder blend so you will need to add additional milk.
  3. Cover with foil or cling wrap. If using a bowl or container that doesn’t have a lid, cover the bowl by wrapping a small sheet of aluminum foil or cling wrap around the rim. This is fine if eating the next day. However, if making several servings to consume during the week, it’s best to use a container with a lid such as a mason jar or meal prep container. This will ensure the overnight oats will taste fresh even after the first day.
  4. To meal prep: Double or triple the ingredients amounts by clicking the ‘2x’ or ‘3x’ buttons at the top of the recipe card if you’d like to make multiple servings for the week. Or multiply by the number of servings you’d like to make. Mix all the dry ingredients for the oats base in a large bowl, then mix in the wet ingredients. Divide evenly into bowls with lids, mason jars or meal prep containers. Refrigerate for up to 3-4 days. Note that they will increasingly thicken over the days in the fridge. You can stir in more milk in the morning to achieve your desired consistency if needed. It’s best to add the berries, pistachios, pistachio butter or other toppings just before eating so that they retain their freshness and crunch.
  5. Storing: The overnight oats without the berries and toppings will keep for up to 4-5 days in the fridge if stored properly in sealed airtight containers. I personally feel they taste best when consumed within 3 days. After that, the texture starts to change too much and they don’t taste as fresh. The oats will increasingly thicken over time in the fridge so you may need to stir in more milk before eating.
  6. Nutritional information is calculated without the sunflower seeds, pumpkin seeds, pistachio butter and other optional toppings.
  7. See the ‘Variations’ section in the post above if you’d like to customize these overnight oats.

Nutrition

Find it online: https://thatspicychick.com/golden-milk-overnight-oats/