battery_android_frame_bolt Post-Run

Walnut, Chia & Berry Overnight Oats

Name: Walnut, Chia & Berry Overnight Oats
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Cuisine: American
Ingredients: ½ cup rolled oats (50 g); 1 tbsp chia seeds (10 g); ¾ cup oat milk (180 ml); ½ cup plain Greek yogurt (125 g); 1 tbsp honey (20 g); ½ tsp vanilla extract; ¼ cup mixed berries, fresh or frozen (40 g); 2 tbsp walnuts, roughly chopped (20 g); 1 tsp honey to finish

Within 90 min after your run

Make it the night before, wake up to a ready-to-eat recovery bowl. Rolled oats soaked overnight with chia seeds, topped with walnuts and fresh berries — plant-based omega-3s, antioxidants, and slow-digesting carbs in one jar.

skilletCook0 min

soup_kitchenPrep10 min

restaurantYield1 serving

boltCarbs~52g

exerciseProteins~12g

Ingredients

Oats

½ cup rolled oats (50 g)

1 tbsp chia seeds (10 g)

¾ cup oat milk (180 ml)

½ cup plain Greek yogurt (125 g)

1 tbsp honey (20 g)

½ tsp vanilla extract

Toppings

¼ cup mixed berries, fresh or frozen (40 g)

2 tbsp walnuts, roughly chopped (20 g)

1 tsp honey to finish

Notes

Chia seeds are fine post-run — the fiber concern only applies pre-run. Walnuts are one of the best plant-based ALA omega-3 sources. Research shows plant-based ALA has limited conversion to EPA/DHA, so this is not a replacement for fish, but it contributes. The berries add natural antioxidants for muscle repair. Keeps in the fridge for up to 3 days — make a few jars at once.

Instructions

In a jar or container, combine the rolled oats, chia seeds, oat milk, Greek yogurt, honey, and vanilla. Stir well until fully mixed.

½ cup rolled oats (50 g)

1 tbsp chia seeds (10 g)

¾ cup oat milk (180 ml)

½ cup plain Greek yogurt (125 g)

1 tbsp honey (20 g)

½ tsp vanilla extract

Chill

Seal the jar and refrigerate overnight or for at least 6 hours. The oats will absorb the liquid and thicken considerably.

Serve

Top with mixed berries, chopped walnuts, and a drizzle of honey. Eat straight from the jar.

¼ cup mixed berries, fresh or frozen (40 g)

2 tbsp walnuts, roughly chopped (20 g)

1 tsp honey to finish

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Walnut, Chia & Berry Overnight Oats

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