Protein and Fiber Power-Packed Overnight Oats

After hitting my first V5 climb, I wanted to share one of my go-to ways to fuel before and after a session. I eat a variety of foods so this is just one of my favorites, but these overnight oats are packed with protein and fiber, two of the targets I pay special attention to. They are perfect for giving me energy for a climb or a resistance workout, and supporting recovery.

Ingredients

• 2/3 cup Bob’s Red Mill Protein Oats

• 1 tablespoon chia seeds

• 1 serving vanilla whey protein (I like Tera’s Whey)

• ½ chopped apple, skin on

• 1 cup unsweetened plain almond milk

• 2 teaspoons maple syrup

• Generous squeeze of lemon juice

Directions

1. Place the oats, chia seeds, and protein powder in a mason jar and shake to combine.

2. Add the chopped apple.

3. Pour in the almond milk, maple syrup, and a generous squeeze of lemon juice.

4. Mix everything together with a fork.

5. Cover and soak overnight in the refrigerator.

6. Enjoy about a third of the oats pre-workout, and finish the rest post-workout for optimal fuel and recovery.

Nutrition Highlights (approximate)

• Protein: 40 g

• Fiber: 25 g

Tips & Variations

• Swap the apple for berries or banana depending on what’s in season.

• Add a sprinkle of cinnamon or nutmeg for extra flavor.

• Use your favorite plant-based protein if you prefer vegan options.

• Skip the protein powder if you like—you’ll still get roughly 20 g of protein from the oats, chia, and almond milk alone.

• Go slow with fiber: This recipe is high in fiber, which can cause bloating or digestive discomfort in some people, especially those with gut conditions like SIBO, IBS, or other sensitivities. Start with smaller portions and gradually increase as tolerated. Ultimately this is what your microbiome needs!

• Individualized guidance matters: Everyone’s body responds differently to food. This is one of my go-to fueling options, but working with a qualified nutrition professional can help you tailor your diet to your personal health, performance, and digestive needs.

This recipe is provided for educational purposes and is not a substitute for personalized nutrition advice. Everyone’s body is different, and if you have specific health concerns, I encourage you to consult a qualified professional. If you’d like personalized guidance on nutrition for energy, hormones, or training, you can book a free consult with me.

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Carla Abate is a Board Certified in Holistic Nutrition, specializing in functional nutritional strategies for women and families. She is a level 3 Restorative Wellness Solutions Practitioner, a Certified Nutrition Therapist Master, and a Postpartum Doula. She also holds a Master's degree in Counseling. Carla is dedicated to fostering health and wellness through evidence-based nutrition coaching.

Disclaimer: The information provided in this content is for educational purposes only and is not intended to diagnose, treat, or prevent any medical or nutritional conditions. Always consult with a qualified healthcare provider before making any changes to your diet or health regimen.