Fuelling Your Day with Berry & Chia Protein Overnight Oats Recipe

Busy mornings often mean grabbing a coffee and hoping it gets you through. But a healthy breakfast doesn’t have to be complicated. Ashley’s Berry & Chia Protein Overnight Oats are quick to prep, taste amazing and keep you energised long past your first meeting. Ashley loves this recipe because it hits her three non-negotiables: quick, nourishing, and gut-friendly.

Berry & Chia Protein Overnight Oats

Serves: 4 Prep time: 5 mins (plus overnight soak) 

Ingredients:

• 2 cups rolled oats
• 2 cups milk of choice (or half milk / half Greek yoghurt)
• 1 cup Greek yoghurt (unsweetened)
• 2 scoops vanilla protein powder
• 3 tbsp chia seeds
• 2 cups mixed berries (fresh or frozen)
• 1 tsp cinnamon
• 1–2 tsp honey or maple syrup (optional)

Method:

1. In a bowl or container, combine oats, milk, yoghurt, protein powder, chia, and cinnamon.
2. Fold through berries and sweetener (if using).
3. Divide into 4 jars, cover, and refrigerate overnight.
4. Enjoy cold, or microwave briefly if you prefer warm oats. 

Nutrition Tip:

The combo of chia seeds, oats, and berries makes this breakfast rich in soluble fibre, helping regulate blood sugar, support digestion, and feed your beneficial gut bacteria. Add protein powder and yoghurt, and you’ve got a breakfast that keeps you full for hours, fuels your gut health, and delivers steady energy.

FAQ: Berry & Chia Protein Overnight Oats

Can I make this recipe dairy-free?
Yes! Simply swap the Greek yoghurt for a dairy-free alternative (like coconut or almond yoghurt) and use your favourite plant-based milk. The recipe works just as well and still delivers plenty of protein and fibre.

How long does it last in the fridge?
Overnight oats will stay fresh for up to 4 days when stored in a sealed container in the fridge. They’re perfect for meal prep, make a batch on Sunday night and enjoy healthy grab-and-go breakfasts all week.

What if I don’t have protein powder?
No problem. You can replace the protein powder with a few spoonfuls of nut butter, seeds (like hemp or flax), or extra yoghurt. The goal is to include a source of protein so you stay full and energised.

Can I eat them warm?
Absolutely. While overnight oats are often enjoyed cold, you can warm them in the microwave for 30–60 seconds or heat gently on the stove with a splash of milk.

This recipe is a great reminder that small, mindful choices can make a big difference to how you feel and perform each day. It’s also at the heart of Ashley’s work, showing how simple, science-backed nutrition habits can boost mood, energy and focus. Ashley’s Fuel Up keynote dives deeper into the gut-brain connection and how what you eat can transform the way you show up at work and in life.

Learn more about Ashley’s keynotes here.