The Best Overnight Oats Recipe To Build Muscle & Fuel Your Workout!

If you’ve ever wondered what to eat before and after a workout, this super easy overnight oats recipe is perfect for both! It’s packed with muscle-loving nutrients like protein powder, chia seeds, and oats, to not only give you the energy and power you need for a great workout, but helps your body recover quickly so you can get back to your training. 


Grown Strong overnight oats recipe


Overnight oats are a simple and healthy breakfast or snack that actually requires no cooking whatsoever. Here’s how it works—Mix together whole-grain oats (instant oats work just the same), your liquid of choice, and whatever toppings you want in a bowl or mason jar. Place the mixture in the refrigerator for a minimum of 2 hours or overnight. This gives the oats a chance to absorb all the liquid and spices slowly, making your overnight oats recipe rich with flavor! It’s as simple as that! 



Overnight oats are mess-free and great for busy lifestyles. Whether you’re trying to make it to your 6am workout, beat morning rush hour, or trying to get your kids ready for school and out the door on time, this is the perfect breakfast to give you the energy you need to take on the day! No cooking necessary! Simply grab and go! But saving time is just one of the many benefits of this overnight oats recipe. Remember all those muscle-loving nutrients I told you about? Well, here’s how they can help you gain muscle, burn fat, and speed your recovery!




There are a variety of oats to choose from when making this overnight oats recipe. You can use rolled oats, steel-cut oats, and even instant oats if your heart desires. I recommend using rolled oats or steel-cut oats because they’re both full of fiber! Fiber helps lower your blood sugar, improves heart health and digestion, lowers your risk of other diseases, and even helps you maintain a healthy weight. [1

Similarly, oatmeal is loaded with vitamins, minerals, and antioxidants that help improve your metabolism and ensures that your internal organs are operating at their peak! Just half of a cup of dry oats contains: [2]

  • Manganese
  • Phosphorus
  • Magnesium
  • Copper
  • Iron
  • Zinc
  • Folate
  • Vitamin B1 (thiamin)
  • Vitamin B5 (pantothenic acid)
  • Calcium




Here’s a curve ball for ya! This overnight oats recipe isn’t just all about oatmeal. In fact, the secret ingredient is chia seeds! Chia seeds are an excellent source of omega-3 fatty acids, fiber, antioxidants, and calcium. They have even been known to reduce your risk of adverse health conditions like diabetes and heart disease, and supports a healthy complexion, boosts energy levels, and lowers body weight. [3]




Protein powder can vary from brand to brand. But, a good protein powder contains essential amino acids that can increase muscle mass, speed recovery, decrease muscle soreness, and reduce fatigue. [4] What’s great about protein powder is that it adds extra nutrients without compromising the taste or flavor. I like to use vanilla protein when I bake or cook because the flavor is neutral and delicious! Of course, feel free to create your own version of this overnight oats recipe and try some new flavors—I think chocolate would taste amazing. 😋


Overnight oats recipe chia seeds


This overnight oats recipe is a Grown Strong community favorite! It’s unique flavor combination was created by Lauren Fisher and made its debut in the Grown Strong Nutrition Guide. The comprehensive guide was written by Lauren and her personal Nutritionist, Jenn Ryan, to help women learn how to use food as fuel and reach their fitness goals. Included in the guide is Lauren’s top 20 high-protein recipes along with this delicious overnight oats recipe! Since then, women have been using this recipe to fuel their workouts and take on the day! Here are the macros:


  • Total Calories: 457 
  • Protein: 35 grams
  • Carbohydrates: 50 grams
  • Fat: 13 grams


woman eating grown strong overnight oats recipe


Prep Time: 5 minutes

Inactive Time: 2+ hours or overnight

Cook Time: 0 minutes

Total Time: 5 minutes



  • ½ cup oats
  • 1 tsp chia seeds
  • 1 tbsp almond or peanut butter
  • ¼ tsp cinnamon
  • ⅛ tsp vanilla extract
  • ½ medium banana, chopped into cubes
  • ½ cup almond milk
  • 1 scoop favorite protein powder (approx 25 grams protein)


  1. Add all ingredients into a mason jar, and shake well. Place in the fridge for up to 2 hours or overnight. Enjoy!