Raspberry Chia Overnight Protein Oats

There's a common misconception that just because a food or meal is healthy, it's good for fat loss. Sadly, that's just not true. 

A healthy diet isn't always a fat loss diet.

Pinterest, Instagram, and healthy living blogs often promote breakfasts like oatmeal and chia pudding for women seeking weight loss. While these breakfasts might be low in calories, low in fat, and high in fiber, and - we hate this word - "healthy," they aren't going to cut it when it comes to making you leaner.

Our new Raspberry Chia Overnight Oats is like Chia Pudding meets Overnight Oats, PLUS a boost of quality protein.

To make our Raspberry Chia Overnight Protein Oats more fat loss-friendly, we added 4 scoops of Tera's Whey Bourbon Vanilla protein powder to significantly boost the protein content. Adding whey protein powder to oatmeal, oat bran, baked good recipes, etc. is an easy way to make the protein:carb ratio more favorable for fat loss. 

To increase the fiber content over regular oatmeal breakfasts, I added chia seeds. Just one tablespoon of chia seeds contains 6 g fiber and 9 grams of fat, mostly from Omega-3s (good fats). 

What's the big takeaway here? 

For fat loss, your meals need to be high in protein AND high in fiber. How "healthy" they are is irrelevant.

Fat loss meals also need to balance your hunger, energy, and cravings, and it takes some real trial and error to get the right combination of protein, carbs, and fat for you. Since a serving of these overnight protein oats is only 270 calories, I'd recommend adding a hard-boiled egg, some slices of turkey, or a side of scrambled eggs and egg whites to add even more protein and make this meal stick with you a little longer. 

It's entirely possible that you could make this overnight oat recipe and be starving an hour later, craving the donuts in the office break room, while your friend could eat them and be full, energized, and focused for the rest of the morning. There is no "one size fits all" fat loss breakfast, so run every meal and every recipe through YOU. 

Raspberry Chia Overnight Protein Oats gives you a nice break from eggs and protein shakes, and you can easily add your favorite fresh berries or other low-sugar fruit to change up the flavor.

Now - who's up for ZERO cooking before you head out the door to the gym, school, or work?!


Serves 4


2 c. Siggi's Dairy Raspberry Kefir
1 c. Gluten-free Rolled Oats
4 scoops of Tera's Whey Bourbon Vanilla whey protein powder
1/4 c. Chia Seeds
1/2 tsp. Ground Cinnamon
pinch of sea salt
1 c. Fresh Raspberries


1. Combine all ingredients in a large mixing bowl and stir to combine.

2. Divide into 4 small mason jars or juice glasses and cover tightly with a lid or plastic wrap.

3. Refrigerate overnight. Uncover the next morning and add topping as desired: fresh fruit, chopped nuts, shredded coconut, etc. 

NUTRITION INFO: 270 calories, 7 g fat, 31 g carbs (10 g fiber), 21 g protein