This 5-minute breakfast recipe helped me lose 35 pounds. Over 7 years later, I still eat it often to stay on track.

• I’m a health journalist who’s been eating overnight oats multiple times a week for years.
• The recipe has helped me maintain my 35-pound weight loss and is packed with fiber and protein.
• Recently, I’ve made a few tweaks to enhance the meal’s gut health benefits.

As a true breakfast lover, I often go to bed excited to wake up and eat my first meal of the day. To me, sleep is a fast track to breakfast.

Because the first bite of food is such a source of joy, I like to mix up the menu — there are far too many delicious options to limit myself.

That said, one breakfast remains a year-round staple: my overnight oats.

My overnight oats are the perfect way to start the day, providing protein, slow-release energy, carbs, healthy fats, and tons of micronutrients.

This recipe helped me lose 35 pounds seven years ago and has played an instrumental role in helping me continue to reach my health goals.

I still eat it about three times a week and never get bored because I can make so many different flavor combinations.

Plus, knowing my breakfast is already made when I get into bed adds to the excitement.

Here’s how I make overnight oats

There are several ways to make overnight oats, but I’ve perfected my version over the years. For one portion, my classic overnight oats consist of:

• 40 grams of oats
• 5 to 10 grams of chia seeds
• ½ grated apple or ½ mashed banana
• ½ tablespoon of dried fruit (golden raisins or chopped dates)
• 75 grams of Greek yogurt
• 1 tablespoon of kefir
• Dash of cinnamon
• ½ scoop of protein powder
• Milk (almond or dairy)
• Toppings, such as berries and peanut butter

Simply mix everything except the toppings together in a container or bowl, cover, chill in the fridge overnight, and remove it the next morning.

Add some berries and nut butter to dress up the oats. If I’m using frozen berries, I add them the night before so they can defrost overnight as well.

Take the above measurements as recommendations and experiment until you find your preferred consistency — just keep in mind that the oats will thicken overnight.

If you want same-day oats, a few hours in the fridge will do the trick. This recipe also keeps for a few days.

Tailor the recipe based on your goals — and feel free to switch it up

As tasty as my overnight oats are, they also provide tons of health benefits.

I had registered nutritionist Rhiannon Lambert review my recipe, and she said that it creates a “well-balanced, nutrient-dense breakfast.”

“The recipe offers slow-release energy from the oats, a good amount of protein from Greek yogurt, plus probiotics from the kefir,” Lambert said.

“It’s also rich in fiber, likely providing around 10 to 14 grams per serving, which supports digestion, gut health, and even broader aspects of our health, like immunity and mood.”

My overnight oats contain probiotic foods (kefir provides beneficial live cultures) and prebiotic fibers from the oats, chia seeds, and fruit, which help nourish gut bacteria.

Lambert also offered a few pointers on how to enhance this recipe based on your specific goals:

• Rotate different berries in each batch to increase the variety of polyphenols, a type of nutrient that protects plants from pathogens and is linked to lower levels of inflammation
• Alternate different types of seeds to support microbial diversity, improving overall gut health
• Opt for 70% to 75% cacao in cocoa powder for antioxidant benefits
• If you’re using plant milk, opt for one fortified with calcium, vitamin B12, and iodine
• Ensure you’re using Greek yogurt rather than “Greek-style yogurt,” which often contains added thickeners and less protein
• Use peanut butter made from 100% peanuts

Tips aside, feel free to vary the flavor of the oats to keep things interesting. Depending on the season and available produce, I add fresh peaches, dried apricots, cherries, almond butter, or pumpkin purée.

Some of my favorite combinations are:

• Spiced apple with grated apple, cinnamon, ginger, and golden raisins
• Chocolate banana with mashed banana, chocolate protein, and cocoa powder
• Carrot cake with grated carrots, pecan nuts, cream cheese, cinnamon, and raisins

Regardless of which version I make, starting my day with a combination of whole grains, fruit, seeds, and fermented foods keeps me energized until lunch.

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