Servings: 1

Per Serving:

Calories: 485

Protein: 17g - Carbohydrates: 78g - Fat: 13g

Fiber: 11g - Sugar: 31g - Sodium: 111mg

Prep Time: 5 minutes

Rest Time: 2-8 hours

Ingredients:

• Base:

  • 1/2 Cup (54g) rolled oats

  • 1/2 Cup (120ml) milk

  • 1/4 Cup (57g) plain Greek yogurt

  • 1tbsp chia seeds

  • 1tbsp maple syrup

• Topping:

  • 1/4 Cup (40g) diced oranges

  • 1tbsp chopped pistachios

  • 1tbsp maple syrup

  • Ground Cinnamon

Instructions:

1. Make the Base: Grab a mason jar and toss in the oats, milk, yogurt, chia seeds, and maple syrup. Give it a good stir until everything is well mixed. Pop the lid on and let it chill in the fridge for at least 2 hours. If you have the time, let it soak overnight or up to 8 hours for the creamiest texture.

2. Make the Topping: Just before you're ready to dive in, top your oats with the diced oranges, chopped pistachios, a drizzle of maple syrup, and a sprinkle of ground cinnamon. Enjoy!

Coach's Notes:

• Overnight Soak: If you can, let the oats sit in the fridge a bit longer for an extra creamy consistency. It’s worth the wait!

• Fruit Flavors: Not a fan of oranges? No problem! Try using mangos or tangerines for a fun twist.

• Nutty Options: Pistachios not your thing? Swap them out for almonds, walnuts, or pecans. They all add a lovely crunch.

• Spicy Swaps: If you aren’t a fan of cinnamon, consider substituting with ginger, nutmeg, cardamom, or allspice.

• Storage: Save in the fridge for 3-5 days or freeze for up to 3 months.

• Oh No Oats: Be careful—if you choose quick-cook oats instead of rolled or old-fashioned oats, you will have a mushier consistency.

Recipe Credit: Healthy Meal Prep by Lisa Bryan