Longevity-Forward Overnight Oats (Frisbee Practice Fuel)
Davis Whitehead·8 hr 5 min·1 serving (easily doubles/triples)These overnight oats are a clean, high-fiber, high-protein breakfast you can prep in minutes and eat cold before practice. Rolled oats soften overnight in a chia-yogurt base for a creamy, chewy texture, while berries, walnuts, and flax add antioxidants and omega-3 fats. It’s lightly sweet, not heavy, and steady-energy focused—great for busy mornings and training days. Make a batch of jars for the week and tweak toppings based on what you have.
- breakfast
- meal prep
- high fiber
- high protein
- gluten-free option
Ingredients
- Base (1 serving)
- •60 g rolled oats (1/2 cup)
- •15 g chia seeds (1 tbsp)
- •7 g ground flaxseed (1 tbsp)
- •1 g fine salt (1/4 tsp)
- •120 g plain Greek yogurt, 2% or 0% (1/2 cup)
- •180 g unsweetened soy milk (3/4 cup)
- •5 g honey or maple syrup, optional (1 tsp)
- •2 g ground cinnamon (1 tsp)
- Mix-ins & toppings (choose your lane)
- •80 g blueberries or mixed berries, fresh or frozen (1/2 cup)
- •15 g walnuts, chopped (2 tbsp)
- •10 g pumpkin seeds (1 tbsp), optional
- To serve (optional)
- •120 g banana, sliced (1 medium) OR 120 g diced apple (1 small)
- •10–15 g nut butter (2–3 tsp), optional
Instructions
Mix (night before)
In a jar or lidded container, add rolled oats (60 g/1/2 cup), chia seeds (15 g/1 tbsp), ground flaxseed (7 g/1 tbsp), salt (1 g/1/4 tsp), and cinnamon (2 g/1 tsp). Stir to distribute the chia and flax.
Add Greek yogurt (120 g/1/2 cup), soy milk (180 g/3/4 cup), and honey or maple syrup (5 g/1 tsp, optional). Stir very well, scraping the sides and bottom, until no dry pockets remain.
Fold in berries (80 g/1/2 cup) or keep them on top if using frozen (they’ll thaw and juice the oats).
Cover and refrigerate 8–12 hours. By morning it should be thick and spoonable; oats will look plump and the mixture will smell lightly sweet and cinnamon-y.
Adjust & eat (morning of)
Stir. If it’s too thick, loosen with 15–45 g (1–3 tbsp) more soy milk until creamy.
Top with walnuts (15 g/2 tbsp) and pumpkin seeds (10 g/1 tbsp, optional).
For more training-day carbs, add banana (120 g/1 medium) or diced apple (120 g/1 small). For extra staying power, add nut butter (10–15 g/2–3 tsp).
Tip: If you’re eating within 60–90 minutes of practice, keep toppings lighter (berries + banana). If you’ve got 2–3 hours, add the nuts/seeds/nut butter for slower energy.
Notes
Gluten-free: use certified gluten-free oats. Vegan: use plant-based yogurt (soy/coconut) and maple syrup; keep soy milk. Texture: for thicker oats, reduce milk to 150 g; for looser, increase to 210 g. Storage: keeps 3–4 days refrigerated; add banana day-of to avoid browning. Longevity-forward swaps: use 1/2 tsp ground turmeric + pinch black pepper for a warm-spice version; or add 5 g cocoa powder for polyphenols (it will taste more ‘chocolatey’).