3 Ingredient Protein Overnight Oats

On my way to the Arnold last weekend I had to think of some good meals and snacks to pack for our 13 hour car ride. Failing to prepare would have been preparing to fail- right? Well thank goodness I made this recipe because it was absolutely delicious and great for being on the road.

All I did when I got hungry was add some stevia drops and pour a little sugar free pancake syrup on top. It was SO good!

The thing I like most about this recipe is the macronutrient ratio. It’s 170 calories, 3F/20C/15P. This leaves you with room for all the delicious toppings and add in’s you want! If you plan on eating it plain like I did on my trip, you can simply double the recipe for a more filling option. Some topping ideas include:

  • peanut butter, cocoa powder, and bananas
  • fresh berries and your favorite yogurt
  • apples, raisins, cinnamon
  • blueberries, graham cracker crumbs, cinnamon
  • protein bars
  • granola / crumpled granola bars

…the possibilities are endless!

FullSizeRender Another great thing is you can make these overnight oats for the week ahead of time, and then customize each day to be a little different!

I also love how this has NO protein powder and is made from 100% natural ingredients!


  • 30 g Old Fashioned Oats
  • 100g Egg Whites
  • 3g Chia Seeds

Combine oats, egg whites, and 1/4 cup water into bowl. Microwave on defrost setting 1 minute. Take out and stir. Microwave on defrost setting another minute. Stir and add 1/4 cup-1/2 cup water. Add chia seeds and refrigerate overnight (or for ~6hrs).

To ensure proper consistency, check out my video below where I walk you through the recipe:

2 thoughts on “3 Ingredient Protein Overnight Oats

  1. jncthedc Reply

    You are the Queen of quick, nutritious and filling recipes. When I attend 12 hour (1 day) seminars, I bring a cooler on rollers with all my food for the whole day. I laugh as I hear the whispering around me, but the reality is, the doctors attending these seminars are not committed to practicing what they preach to their patients. And they wonder why patient compliance is poor?
    Great post.

    • fitwithdasha Post authorReply

      I would do the same thing! Definitely give this recipe a try- you will not be disappointed!!

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