1/2 cup ( 50 g) rolled oats. pure maple syrup 1 3/4 cups milk (see notes) You could use quick oats (instant oats) but you need to reduce the amount of milk to prevent the oats from getting soggy. Refrigerate overnight or for at least 2 hours. 31g (1 Scoop) Cake Pop PEScience Protein Powder (or vanilla protein powder) - Code "Matt" to save. Overnight oats made with Swolverine protein powder (and in some cases Clean Carbs, too) can keep you nourished throughout your busy day, as well as providing you the fuel you need to support satiety and muscle repair and rebuilding. More healthy protein recipes 1/3 cup almond milk. This recipe is vegan, gluten-free, and refined sugar free. Stir ingredients (or shake, if using a mason jar) until all the ingredients are evenly combined. Here is why you will fell in love with high protein overnight oats recipe, the benefits of overnight oats with protein powder are: Overnight oatmeal absorbs liquid during the night. Posts may contain affiliate links. 1 scoop of protein powder. This vegan protein powder has incredibly clean ingredients (no fillers, gums and natural flavorings) and is easily digestible. Where possible, use organic apples. If using a protein powder, mix one cup of your preferred milk with your protein powder according to instructions and mix well. chia seeds- These add a lot of nutrients and also make the oats extra creamy after soaking up the liquid overnight! Add oats, protein powder and chia seeds into a small bowl. Add all ingredients for the overnight oats base to a mason jar or small bowl. In a large bowl (or two separate mason jars) mix all the ingredients thoroughly until combined. Add your milk of choice and give it a mix. Cinnamon: Besides its medicinal properties, it improves insulin sensitivity and lowers blood sugar levels. High-Protein Steel-Cut Oatmeal . They are however great for saving space. 50g oats 1 scoop of TPW Strawberries'n'cream whey protein 80 1 tbsp chia seeds 250ml almond milk Leave in fridge overnight, top with strawberries and granola in the morning P:40 C:49 F:15 Fibre:12 blueberry pancake oats 10 -15 blueberries 50g oats 1 scoop of vanilla creme soy vegan protein 250ml soya milk Menu. Add the oats, protein powder, plant-based milk, almond butter, maple syrup and cinnamon to a Mason jar or a bowl. Let the overnight oats mixture sit for 5 minutes then stir a second time before storing in the fridge overnight. Read our full disclosure policy here. Instructions 4. Stir: Bring out of the fridge in the morning and stir. Add old-fashioned rolled oats, and chia seeds into the bowl. Soaked oats can stay in the fridge for up to 5 days. Protein Overnight Oats with Protein Powder. You can use chocolate protein powder if you prefer or mix in a teaspoon of cocoa powder. Next, add the collagen powder and stir. This Overnight Oats recipe uses raw oats as its base. Add in the oats, chia seeds, cocoa powder, protein powder and salt. Your feedback really matters! It is guaranteed to keep you full for hours after, and prevent mid-morning sugar crashes which is always a win! Lemon Raspberry Overnight Pulp from Delight Fuel This healthy, no cook overnight "pulp" is a twist on overnight oats and a delicious way to enjoy breakfast. Consume these within 3 days, as these oats will get chewier after soaking for too long. Not only is this recipe great for breakfast, but it also makes a perfect post-workout meal. You can use either a premade protein shake or add 1 cup of your preferred milk with 1-2 scoops of your preferred protein shake. Eat chilled. Add the almond milk and maple syrup. To make regular oatmeal cook with milk or water to make a porridge-like consistency. Travel Guides. To make Overnight Oats vegan For vegan and lower-carb bircher muesli, substitute the whole-fat milk with the vegan milk of your choice like almond milk, coconut milk, etc. All advice, nutrition content, and their suitability for you should be discussed with your healthcare providers. Once the oats are out of the fridge, give them a stir so that the puree beautifully mixes in with the oats. The mixture will be thick but moist. Required fields are marked *. If youre looking to add as much protein as possible to your overnight oats, using the right ingredients can make a big difference. Rather than cooking your oatmeal, you just mix the ingredients such as the oats, your preferred liquid, and the toppings in a mason jar or a small container. old fashioned oatmeal chocole protein powder (I use Orgain Creamy Chocolate Fudge) almond milk plain Greek yogurt creamy peanut butter maple syrup chia seeds vanilla extract salt cinnamon See the recipe card for quantities. Stir in chopped apple. Let the mixture sit in the fridge for at least 2 hours before serving. 3. Stir and mix everything together well. You may skip the sweetener if you prefer. My goal is to show you that vegan and gluten-free recipes can be quick and easy to make (all while being incredibly delicious)! Overnight Oats With Protein Powder is a high-protein version of Bircher Muesli. I like the store brand or Kirkland brand. Start your busy day with this brekki overnight oats! vanilla extract. Top with nuts, berries, and dried fruits of choice, https://www.ewg.org/foodnews/dirty-dozen.php, Air Frying A Whole Chicken (Brined Chicken Roast), HOW TO COOK FROZEN CHICKEN WINGS IN AN AIR FRYER, Keto Salad Dressing Recipe ( French Vinaigrette) - Caramel and Spice. For easy use, it is recommended to store the ready-to-use containers in the freezer. Get your fibers, healthy fats, and protein all ready to grab and go in the morning. Directions. Choose the flavor of overnight oats you plan to make. Start by adding the rolled oats and protein powder to an 8 or 16 oz jar (to have enough space for yogurt and toppings). If you tried this recipe or any other recipe from the blog, make sure to let us know how you liked it by leaving a star rating and a comment below! I enjoy the convenience of not having to premix my protein and often drink the atkins shakes after my workouts. In a medium bowl, combine oats, protein powder, sweetener, ground cinnamon and pinch salt. Creamy Strawberry Oatmeal For a creamy, strawberry oatmeal, you'll want the following ingredients: cup rolled oats 1 cup dairy or non-dairy milk Strawberries 2 tbsp low-fat yogurt 1 scoop Gainful Personalized Protein Instructions. Leave a rating and comment below! Add 1/2 cup rolled oats, 2 tsp chia seeds, 2 Tbsp brown sugar, 1/2 cup Greek yogurt, 1 Tbsp peanut butter, 1 cup frozen berries, and 2/3 cup of milk into a mason jar or bowl. 1 cup rolled oats cup Greek yogurt cup oat milk 1 scoop vanilla protein powder Instructions Mix the ingredients together in a bowl. Cover the bowl with a lid or plastic wrap, or transfer into individual airtight containers. This recipe is perfect to make the night before and grab on the way out the door on those busy mornings. Gluten free, dairy free & high protein! We love adding protein boosters and extra fruit to our overnight oats. Vanilla Cinnamon Roll Protein Overnight Oats To a mason jar, meal prep airtight container or bowl, add all the ingredients and mix very well until combined. Add all the ingredients to a bowl or Mason jar. Add almond milk. Leave your comments below and let me know your thoughts! These oats can be easily made vegan or gluten-free and can be customized to make them into any flavour you like. Oats, known as Avena Sativa, are one of the healthiest and a source of soluble fiber, vitamins, minerals, and antioxidants.The soluble fiber in oats is beta-glucan and is known for its role in LDL and total cholesterol levels reduced blood sugar and improved insulin response, increased feeling of satiety and fulness. Mix so that the chia seeds are running throughout the oats, so they are not clumped up. Enjoy! What a great morning meal for him. I love these overnight oats! It was very easy to make and tasted super delicious!! Serve with more apple and peanut butter, if you desire. or 1 cup milk and scoop of protein powder, Simply rolled oats, Atkins Protein Shake, and your chia seeds in a Tupperware container or mason jar. All Products recommended are from my own opinions and experiences. Pour into a resealable container and refrigerate overnight or for at least 4 hours. Then, in a mason jar - or an airtight container - combine the old fashioned oats, protein powder, chia seeds, almond milk, Greek yogurt, and sweetener of your choice. Add in the vanilla, dairy free yogurt, dairy free milk, and maple syrup, and mix all together until thick. Customizable. To make Overnight Oats With Protein Powder, just soak in the liquid for a few hours overnight and add toppings just before serving. Cover with aluminium foil, compostable plastic wrap or a beeswax wrap or place the lid onto the jar firmly. 1. Next, divide into jars. We are not health professionals. You can purchase. Put the protein powder into a protein shake cup, then pour in the liquid. I recommend. They have about 5 grams of protein per cup of oats. Use gluten-free oats (e.g., from Bob's red mill) if necessary. Top with favorite toppings in the morning. Sign up here to receive the most epic no-bake snack recipes that you can make within 10 minutes! Join the challenge and meal-prep 3 nutritious, filling and super fun soup recipes per week! Alternatively, you can use 1 cup of a premixed shake like my favorite Atkins Vanilla Shake which is what I used in this recipe. As an Amazon Associate I earn from qualifying purchases While we try our best to ensure its as accurate as possible, always check the nutrient details independently. Storage A nutritious and well balanced breakfast. Far from feeling restrictive, in fact, it tastes like an indulgent treat. Store in the fridge for up to 5 days, but for best results eat within 2-3 days. Notes Store in the fridge for up to 5 days, but for best results eat within 2-3 days. For nut-free options Substitute nuts with other crunchy options like seeds and coconut flakes. My daughter is obsessed with protein oats and she loved, loved, loved your overnight oats recipe. Chia seeds help thicken the overnight oats. Each serving of these overnight oats has 27 grams of protein and 7 grams of fiber! Vegan protein sources like pea protein powder, almond protein powder, and peanut protein powder, are highly recommended. Overnight Oats with Protein Powder 1/2 cup old fashioned or rolled oats (50g) 2 tsp chia seeds (6g) 2 Tbsp brown sugar or honey (20g) 1 scoop of your favorite vanilla protein powder (about 30g) 1 cup fresh or frozen berries (125g) 1 Tbsp peanut butter or nut butter (16g) 3/4 cup milk of your choice . First Look: Knotts Merry Farm 2022 Details & Holiday Food! Ingredients 12 12 banana, mashed 50 grams (1/2 cup) 50 rolled oats (for protein option, see notes*) 120 ml (1/2 cup) 120 milk of choice 60 grams (1/4 cup) 60 non-fat Greek yogurt 1 tbsp 1 chia seeds 1 tbsp 1 preferred sweetener (maple syrup or honey) 1 tbsp 1 nut butter (peanut, almond or cashew . Stir till well combined. Excellent oven night oats recipe! Image Credit: MyHealthydish/LIVESTRONG.com Calories: 230 Protein: 7 grams Add the oats, protein powder, plant-based milk, almond butter, maple syrup and cinnamon to a Mason jar or a bowl. The fun part of oats is all the various toppings and flavors you can add. 1/2 banana 1/2 scoop vanilla protein powder Recommended toppings: fresh berries, dried fruit, nut butter, nuts, chia seeds, flax seeds Instructions Mix all the ingredients except toppings in a re-usable and re-seable container Place top on mason jar and shake jar until all ingredients are well mixed. Privacy Policy. You can use any dairy-free, plant-based protein powder in overnight oats with plant-based milk that your like. How to Make Protein Overnight Oats In a wide-mouth pint-sized mason jar or other storage container, add all of the ingredients. In the morning, divide the oat mixture into two bowls. Chill overnight in the refrigerator. All rights reserved. 2. High protein 18 grams of protein per serving, by adding protein powder in overnight oats. Allow the oats to chill for at least 3 to 4 hours. YES!!! Grab a large mixing bowl and add plant-based milk, protein powder of your choice, vanilla extra, and maple syrup. Step 2. Let it sit in the fridge first to absorb the liquid, then freeze. Mix in the dairy-free greek yogurt, unsweetened almond milk, pure vanilla extract, and maple syrup (if desired). For thicker oats, use yogurt instead of milk. 3. 2. Then, add the oats and any other mix-ins and stir. You can also find me onFacebook,Pinterest, andInstagram! 40g (1/2 Cup) Oats - Quick oats or rolled oats will both work. Not to mention how convenient overnight oats can be pre-made and stored in the refrigerator for up to at least 5 days. The next morning you will have delicious thick and healthy oats. This overnight oats with protein powder recipe calls for a few ingredients you may already have in your pantry. . Mix oats, protein powder and chia seeds in a bowl, and add almond milk. To make overnight oats with protein powder, first, you want to mix 1 cup of your preferred milk with protein powder according to your protein powder instructions. To make these overnight oats gluten-free, you only need to simply use gluten-free oats. 3/4 cup unsweetened almond milk. Top each jar with 1/2 cup blueberries. Pour in the milk and add a tablespoon of almond butter, maple syrup and some cinnamon. In the morning, divide the oat mixture into two bowls. tsp. You may also like these vegan protein cookies. Place in the fridge and leave overnight or at least 6 hours Pour the milk: Add the milk on top of the dry ingredients. All photos are copyrighted. Whisk together until smooth and well incorporated. Other sources of protein: If you don't want to add protein powder but still want some extra protein in your oats, you can also add about 1/4 cup of Greek yogurt or cottage cheese to the overnight oats. Leave a comment and tell us your thoughts! 3. PS: We love this buttercream frosting From Michigan To The Table. I got my son to make this as he is a teenager and has just started to go to the gym with his mates so now he is doubly starving mum. Use your favorite kind of protein powder. ransfer the mixture into a clean sealed container, store it in the fridge overnight (at least 6 hours). To serve, stir the no cook oatmeal and it can be eaten either hot or cold. Cover and refrigerate for up to 4 days, noting that the oats will become softer and softer the longer it sits. Keto Chicken Drumsticks Air Fryer So Crispy! Set aside to cool. 1 packet stevia or stevia drops, to taste (optional for added sweetness) 1 tsp pure vanilla extract. Stir until thoroughly combined. Make this sweet, vanilla, protein overnight oats super nutritious and delicious. Send Me The Latest Pin Recipe. 3. Seal and store in the fridge overnight for at least 6-8 hours. Not only do they add additional protein, but they also help to thicken the overnight oats and give them a nice texture. ground cinnamon. Only add yogurt and toppings shortly before eating. These high protein overnight oats with protein powder are a healthy vegan breakfast and snack. 1. Sprinkle Protein Powder. Most importantly, you need to find a type of protein powder that you like. Cover the bowl and place in the fridge overnight. Overnight Oats with protein powder will last in the fridge for 3-5 days. I love the creaminess and convenience of having my breakfast ready in the morning! Cover and refrigerate for at least 3 hours or overnight. Restaurant Reviews Traditional Overnight Oats Visit Page https://www.livestrong.com This recipe has 6 grams of fiber. cup oat milk. I love overnight oats and this recipe with an extra boost of protein is perfect for my mornings! To make overnight oats with protein powder, first, you want to mix 1 cup of your preferred milk with protein powder according to your protein powder instructions. Add your favorite topping and enjoy. Simply add your oats, protein powder, mashed banana, chia seeds and almond milk into a bowl. Overnight oats can be heated in . 1/3 cup dry oats (I use 1/3 because I know it's only 100 calories and that's perfect) 1/3 cup Plain Greek Yogurt. Coming soon: Our tried and tested range of frostings, whips, and mousses! 1 cup almond milk. Step 1: Combining the Ingredients. February 24, 2022 by cookingwithelo Leave a Comment This post may contain affiliate links. Serve and enjoy! You can use traditional rolled oats or quick oats. Refrigerate overnight or for at least 3-4 hours. 1. If you would like to use a photo from coverage of your event or restaurants you can contact, Aloha Chia Seed Pudding, Easy Peppers & Sausage Breakfast Skillet, Tricks to add extra protein to overnight oats, How to make overnight oats with protein powder. 80g oats. Receive ExclusiveGiveaways to Your Favorite Restaurants, Events, & Brands! Id recommend using an immersion blender to mix the protein powder and milk. Instructions. Mix oats, protein powder, raisins, grated apple, and cinnamon together in a bowl. Refrigerate oats overnight. Add fresh fruits, nuts, chocolate chips for additional flavors. Close or cover air-tightly. Save more time later in the week by making a large batch of overnight oats at once. 1/2 banana 1/3 cup steel-cut oats 1 tablespoon chia seeds 1/2 serving vegan protein powder [I used Plant Fusion vanilla; 1 serving (1 . Choose an organic variety, if you are worried about pesticide residue. All photos are copyrighted. 2. Note that this simple recipe is made without chia seeds, which are often used to thicken the mixture. Most protein powders are sugar free and finding a good tasting powder can be a challenge. The first is to add the protein powder to your overnight oats. Cover the bowl and place in the fridge overnight. You can meal prep overnight oats for up to 5 days in advance. Recipes Then add the chia seeds and stir. In a small bowl, combine the rolled oats, protein powder, peanut butter, almond milk, cocoa powder, and maple syrup. If it's already sweetened, you can omit the maple syrup. Lower heat to a simmer and continue cooking until apples are tender, about 5-7 minutes. Overnight Oats With Protein Powder can also make a delicious and healthy, high-fiber, and high-protein snack for the lunch box. Can you believe a single serve of these vegan protein oatmeal contains 18 grams ofplant-based protein? Cover with a lid or saran wrap and place in the fridge for a minimum of 2 hours. Add old-fashioned rolled oats, and chia seeds into the bowl. Then on the other side, I added cubed mango and kiwi. I was excited to have a delicious breakfast this morning! Trader Joes Protein Powders are probably the best value and taste great. I recently found these amazing bowls that come with lids. In addition to using protein powder, Ive also found sneaky ways to modify the ingredients and pack on even more protein. HI! Stir it all up to combine. Last, I sprinkled the bowl with chia seeds and a sprinkle of coconut flakes. 28g Tera's Whey Vanilla Protein (my favorite protein, tastes fantastic) 14g chia/flax powder with cocoa and coconut. Mix together until combined. When ready to serve, divide the oats into 2 bowls and topped it with some fresh fruits and nut butter. Instructions In a large mixing bowl, add old-fashioned rolled oats, chia seeds, protein powder, and cinnamon. Your email address will not be published. In addition to making my overnight oats with protein powder, I also always add chia seeds. This blog is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. 2. Since it is already sweetened, you do not need to worry about adding any sweetener which is also why I like to make overnight oats with protein powder. Below is a list of ingredients I like to keep in my home and two Overnight Oats with protein powder bowls Ive created for you to copy or use as inspiration. They are high protein, high fiber, lightly sweetened, and satisfying. Quick and easy to make ahead, so one thing less to do in the morning. You can also follow the same recipe and pop your bowl in the microwave to enjoy protein oatmeal right away. For this recipe, I just poured 1 cup of my Atkins shake into a large mason jar to make my overnight oats. Refrigerate for at least four hours, preferably overnight. Winter Fest OC 2022 Returns for Holiday Cheer in Orange County! Stir in oat milk and vanilla until blended. Refrigerate overnight. Since apple peels contain more vitamins and minerals than unpeeled apples, the recipe uses grated apples with their skin. Instructions. Give it a good stir. Add the corresponding flavor of protein powder and add-in to the jar. Step 1: Whisk together the oats, protein powder, chia seeds, cinnamon and salt.I know salt may seem odd here, but it really helps balance out the flavors! Next, simply add your protein powder with milk or premade protein shake into a tupperware container or mason jar, along with the rolled oats, and chia seeds. Move onto the optional flavor ideas, or cover and place in the fridge to sit overnight. If you are not sure what overnight oats is exactly, it is a no-cook way of preparing oatmeal. Vegan Crispy Buckwheat Waffles (gluten-free). Add milk, apple juice, honey, and yogurt and mix well. Chia Seeds are natural gluten free. Preferably store the overnight oats in air-tight containers in the fridge. With more than 20 grams of protein per serving, these vegan vanilla overnight oats with protein powder are a real protein bomb. Tiramisu Overnight Oats Without Chia Seeds (Vegan), Chocolate Raspberry Overnight Oats (Vegan), Overnight Oats Base Recipe And Helpful Tips. Hope you like this Protein Overnight Oats recipe! So easy and so delicious in the morning. Prep multiple jars at a time as desired. These have been awesome for storing my overnight oats as well as many of my premade breakfasts. Apples are loaded with both soluble and insoluble fibers and come with a host of beneficial nutrients. Cover and place in fridge overnight. Stir, or place a lid on the container and shake to mix well. This Amazing Orange County Omakase is a 13 Course Feast for the Eyes. Leave it in the fridge before . Step 2: Pour in the milk, yogurt, and honey. Add apples, maple syrup, and cinnamon to a small pan and bring to a boil over medium-high heat. Transfer to a jar or bowl and refrigerate overnight or for a maximum of 5 days. To make tropical overnight oats I first added a scoop of Icelandic vanilla yogurt to one side of the bowl. Cooking at home should be joyful and hassle-free! This site contains affiliate links which means that I may receive a commission if you purchase through that link, at no extra cost to you. While for most of us, eating an exclusively raw diet might feel restrictive, this Bircher Muesli is one of the most satisfying and wholesome breakfasts ever. Seal jars, and refrigerate for at least 6 hours, preferably overnight. For these raspberry overnight oats I first add a drizzle of nut butter and manuka honey. For thicker oats, use only cup of unsweetened almond milk. Cover with the lid and place in the refrigerator for at least 4 hours, and up to 5 days. Last, I added fresh raspberries. Easy to make ahead, to give you a protein boost anytime! The milk, oats, and peanut butter powder all have protien that makes it a good protien choice and it's SO easy to make Blogging; Making Money; Saving Money; Work From Home Its almost become an art form. I have a list of ingredients I always keep around which allow me to mix and match to create different types of overnight oats. Stir in Greek yogurt, milk and mix until all ingredients are combined. When it comes to selecting a protein powder, I always look for a decent amount of protein, low carbs, and no aftertaste. Scale. 1. The next morning, stir in the yogurt to make the oats creamier. Scoop into bowls, or other serving dish, and add desired toppings before serving. Your email address will not be published. Super Seeds: adding a sprinkle of super seeds like chia seeds, Granola: Brands like Kind make granola packed with extra protein. If the taste if fine but not great, add nut butter or mashed banana to your overnight oats. First, use a measuring cup and spoon to measure out the right portions of each ingredient. If youre looking for more healthy breakfast ideas I also recommend my Aloha Chia Seed Pudding, Easy Peppers & Sausage Breakfast Skillet, and Keto Bagels. I know for many people figuring out what to top your overnight oats with can be a challenge. Stir until thoroughly 2. Join our mailing list to receive more freedeliciousrecipes! You can use either your favorite vegan protein powder or whey. Did you make these overnight oats with protein powder? Allow the mixture to set in the refrigerator for at least 5 hours, or overnight. In the morning, stir in the yogurt. Jenny Sugar. To never miss a recipe, follow me onInstragram,PinterestandFacebook. 1. Since vegan protein powder is a little absorbent as well, you can use a 1:1 oat to milk ratio. Regular oatmeal is mostly eaten warm. Add to a bowl oats, chia seeds, peanut butter, maple syrup (to taste), pinch salt and diced apple. These overnight oats are perfect for anyone looking to get some extra protein in their diets for breakfast or an easy post workout meal. In a large bowl, combine the oats, chia seeds, protein powder and cinnamon. Stir, stir, stir until all the protein powder has dissolved. Simple and easy! If you would like to use a photo from coverage of your event or restaurants you can contactsondra@cuisineandtravel.comand read about purchasingPhoto Licensing rights. chia seeds 1 tbsp. 3. Stir until blended. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Hi, I'm Elose, the recipe developer and passionate food photographer behind Cooking With Elo. I created this high protein overnight oats recipe by adding chia seeds and plant-based protein powder in overnight oats. There are certain toppings you can add which can really pack on the protein. All our thoughts and opinions are our own and we are not paid for or mandated to provide a positive review. Divide into small cups or mason jars. Never skip your first meal in the morning again. Your email address will not be published. Cover and refrigerate for several hours or overnight. Add your dry ingredients into a shallow container or cereal bowl. 1 serving (44 g) Vega Performance Protein in chocolate or vanilla (or any other pea protein) 2 tbsp ( 14 g) cocoa powder or raw cacao powder. Brings Luxury, Art Deco and History to Life, Atkins Vanilla Protein Shakes are my absolute favorite. Close or cover air-tightly. unsweetened cocoa powder* 1/4 cup plain protein powder* Add yogurt and stir everything gently together. If you like my recipes, here are 4 easy ways to support me and my food blog: Your support means the world and allows me to continue providing free recipes with you every week! This Overnight Oats with Protein Powder is a high protein, one-bowl breakfast packed to the brim with wholesome ingredients. Overnight Oats With Protein Powder Print Recipe details Yield 2 servings Time spent: Prep time: 5 Minutes Cook time: 0 Minutes Total time: 5 min Show Nutrition Info Ingredients 1 cup rolled oats (certified gluten free if needed) 1 scoop protein powder of choice 2 tbsp. Place the oats, milk, yogurt, protein powder and chia seeds in a bowl. 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