Yield: 1 large jar (or 2 smaller servings)
Prep Time: 5 minutes
Chill Time: 4+ hours (overnight best)
🔢 Macros (Full Jar)
- Calories: ~420
- Protein: 38–45g
- Carbs: 55–60g
- Fat: 8–10g
- Fiber: 8–10g
(Depends on protein powder and milk choice.)
🛒 Ingredients
- ½ cup old-fashioned rolled oats
- ½ medium ripe banana, mashed
- ½ cup unsweetened almond milk (or milk of choice)
- ½ cup nonfat Greek yogurt
- 1 scoop (25–30g) vanilla whey or plant protein
- 1 tbsp chia seeds (optional but great for thickness)
- ½ tsp cinnamon
- ½ tsp vanilla extract
- Pinch of salt
Optional toppings:
- Banana slices
- Peanut butter drizzle
- Crushed walnuts
- Sugar-free chocolate chips
👩🍳 Instructions
1️⃣ Mash the banana directly in a mason jar or container.
2️⃣ Add oats, protein powder, chia seeds, cinnamon, and salt.
3️⃣ Stir in Greek yogurt and milk.
4️⃣ Mix very well (important so protein powder doesn’t clump).
5️⃣ Seal and refrigerate at least 4 hours or overnight.
In the morning, stir again and add toppings.
💪 Higher Protein Version (45–50g)
- Use ¾ cup Greek yogurt
- Add 2 tbsp powdered peanut butter
- Or use ultra-filtered high-protein milk
🔥 Lower-Carb / Cutting Version
- Use ⅓ cup oats
- Use ¼ banana
- Skip chia seeds
New macros: ~300–330 calories, 35–40g protein.
