Health Wants More

 

These High-Protein Overnight Oats are creamy, delicious, and perfect for a healthy breakfast. Made with rolled oats, Greek yogurt, milk, and chia seeds, this easy no-cook recipe is ideal for busy mornings and weekly meal prep. Simply mix everything together, refrigerate overnight, and enjoy a satisfying breakfast the next morning!

 

Recipe Ingredients

 

Prep Time: 5 minutes

Chilling Time: 4 hours or overnight

Total Time: 5 minutes, plus chilling

Servings: 1

Category: Breakfast

Difficulty: Easy

Ingredients

 

½ cup rolled oats

½ cup plain Greek yogurt

½ cup milk of choice

1 tablespoon chia seeds

1 teaspoon honey or maple syrup (optional)

¼ teaspoon vanilla extract

¼ teaspoon ground cinnamon (optional)

Fresh strawberries or blueberries for topping

Instructions

 

Step 1: Combine the ingredients

 

Add the rolled oats, Greek yogurt, milk, chia seeds, honey, vanilla extract, and cinnamon to a mason jar or airtight container.

 

Step 2: Mix well

 

Stir all the ingredients until thoroughly combined. Make sure the oats and chia seeds are evenly distributed throughout the mixture.

 

Step 3: Refrigerate overnight

 

Cover the container and refrigerate for at least 4 hours, preferably overnight. The oats will absorb the liquid and become soft, thick, and creamy.

 

Step 4: Stir and adjust

 

The next morning, stir the oats well. If the mixture is too thick, add a splash of milk until you reach your preferred consistency.

 

Step 5: Add toppings and serve

 

Top with fresh strawberries, blueberries, banana slices, or a spoonful of peanut butter. Enjoy chilled for an easy, nutritious breakfast!

 

Tips for the Best Overnight Oats

 

Use old-fashioned rolled oats for the best creamy texture.

Choose Greek yogurt to increase the protein content.

Add a tablespoon of peanut butter for extra flavour and protein.

For a chocolate version, mix in one teaspoon of unsweetened cocoa powder.

Prepare several individual portions ahead of time for convenient weekday breakfasts.

Storage Instructions

Store overnight oats in an airtight container in the refrigerator for up to 3–4 days. For the freshest taste, add fruit toppings just before serving.

 

Nutrition Information

 

Estimated per serving, including the basic ingredients but excluding optional toppings.

 

Calories: 350–400

Protein: 22–27 g

Carbohydrates: 40–48 g

Fat: 9–13 g

Fiber: 7–9 g

Nutrition values vary depending on the type of milk and Greek yogurt used.

 

 

 

This Creamy High-Protein Cottage Cheese Cauliflower Soup is a delicious, comforting, and healthy dinner made with tender cauliflower, creamy cottage cheese, garlic, and flavorful herbs. It has a rich, velvety texture without heavy cream, making it a great option for an easy weeknight meal.

Recipe Details

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4
• Category: Dinner, Soup
• Cuisine: American
• Diet: Vegetarian, gluten-free when using suitable broth

Ingredients

• 1 medium head cauliflower, cut into florets
• 1 cup cottage cheese
• 1 small onion, chopped
• 3 garlic cloves, minced
• 3 cups vegetable broth
• 1 tablespoon olive oil
• ½ teaspoon salt, or to taste
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• ¼ teaspoon paprika (optional)
• Fresh parsley, for garnish

Instructions

1. Sauté the onion and garlic. Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Stir in the garlic and cook for another 30 seconds.

2. Cook the cauliflower. Add the cauliflower florets, vegetable broth, thyme, salt, black pepper, and paprika. Bring to a boil, then reduce the heat and simmer for 15–20 minutes until the cauliflower is tender.

3. Blend the soup. Use an immersion blender to blend the cooked cauliflower mixture until smooth and creamy. If using a regular blender, blend carefully in batches.

4. Add the cottage cheese. Blend the cottage cheese separately until smooth. Stir it into the soup over low heat until fully combined. Avoid boiling the soup after adding the cottage cheese.

5. Adjust the flavor. Taste and add more salt or pepper if needed. If the soup is too thick, stir in a little extra broth.

6. Serve and garnish. Ladle the soup into bowls and top with fresh parsley, cracked black pepper, or a sprinkle of Parmesan cheese.

Tips for the Best Soup

• Blend the cottage cheese before adding it for a smoother texture.
• Use freshly roasted cauliflower for a deeper, slightly nutty flavor.
• Add a pinch of red pepper flakes if you enjoy a little heat.
• For extra protein, serve with grilled chicken or a side of roasted chickpeas.

Storage

Store leftover soup in an airtight container in the refrigerator for 3–4 days. Reheat gently on the stovetop over low heat, stirring occasionally. Freezing is possible, but the cottage cheese may change the texture.

Nutrition Information

Estimated per serving, based on four servings.

• Calories: 140–190
• Protein: 9–13 g
• Carbohydrates: 13–17 g
• Fat: 5–9 g
• Fiber: 3–5 g