Champion Breakfast Protein Overnight Oats (gluten-free, dairy-free)

Champion Breakfast Protein Overnight Oats (gluten-free, dairy-free)


My ultimate breakfast of champions in a bowl of oats

If you follow my blog and YouTube videos, you will know how much I love my oatmeal. It has been the longest and strongest relationship I’ve ever had with any particular food. I have been known to go through phases with other meals and foods, but oatmeal has stood the test of time!

This recipe is gluten-free, dairy-free, refined sugar-free and jam packed with nutrients and fiber (which is why I call it my ultimate breakfast of champions).

One serving of this is roughly 400 calories – which is a good amount of calories for breakfast if you’re trying to lose weight, get into better shape, or are just looking to get healthier (and this recipe is quickly becoming one of my go-to breakfasts).


One of the many reasons I’m so in love with oats is because I’m able to do so much with it. Every day I use varying ingredients or experiment with a different flavor. Besides its versatility, oats and oatmeal have many health benefits. The oat grain is naturally gluten free, but can become cross contaminated if exposed to other glutenous grains – which is something to be mindful of if you have a gluten allergy, or suffer from celiac disease (you can purchase gluten-free oats that have definitely not been cross contaminated though, so check your brand for a gluten-free label).

Oats are incredibly nutritious and are a great source of carbs and fibre, and contain more protein and fat than most grains. Oats also contain a very powerful soluble fibre known as beta-glucan which gives you that ‘full’ feeling, may assist in keeping your cholesterol and blood sugar levels down, and keeps the good bacteria in your gut thriving and happy. 

It’s also such a quick and easy meal, and doesn’t require much prep. When I know I won’t have much time in the morning to make breakfast, I quickly whip together some oats with some other ingredients the evening before and leave it to soak overnight. This is perfect if you have to leave early in the mornings for work, and want to take your breakfast with you to the office.


What ingredients I’ve used and why..

With this recipe, I decided to take my overnight oats one step further and turn it into the ultimate champion of oats breakfast. I’ve been trying to incorporate more protein into my diet to help maintain muscle tone, and so I’ve used vanilla protein powder as well as some raw almonds, walnuts and chia seeds. I personally enjoy About Time’s vegan protein powder because they have a use minimal healthy ingredients and are gluten, dairy and refined sugar-free.

Protein helps you to stay fuller for longer, which can result in eating smaller portion sizes and eating less frequently (which can aid in weight loss). The recommended protein intake for women over 18 is 46g per day. While this might be easy for meat eaters to achieve, it can be a bit more challenging for those who follow a plant-based or vegan diet, which is why protein powder is so ideal. There are many different types of protein powder available, so you can choose one that works best for you. Whey and casein proteins are derived from dairy, while rice, soy, pea and hemp proteins are good vegan or plant-based alternatives. I prefer protein powders made mostly from brown rice and pea protein.

Nuts and seeds are another excellent source of protein, as well as healthy fats, and taste amazing with oats. It’s important to pair a bit of protein whenever you eat a meal rich in carbohydrates as the protein helps to stabilize your blood sugar levels. In this particular recipe, I’ve used raw almonds, raw walnuts and chia seeds. Almonds are rich in nutrients, healthy fats, vitamins, minerals and fibre, while chia seeds are high in omega 3 fatty acids, protein, fibre, calcium and antioxidants. Walnuts contain polyunsaturated fats and phytochemical which are beneficial for brain health and brain functioning. You may even notice that whole walnuts look like a brain! (fun fact)

For sweetness, I’ve used prunes (as well as the sweetness from the vanilla protein powder, as it’s sweetened with stevia). Prunes are dried plums and are well known for helping with digestion because of they are so high in fibre. Even though they are incredibly sweet (which means you don’t need to use a lot) studies have suggested that prunes don’t cause a significant spike in blood sugar levels because they have a low glycemic index. They are also a good source of iron, potassium and a mineral called boron which can help to build strong bones and muscles.

As a finishing touch, I’ve added a pinch of cinnamon. Cinnamon is another food that adds flavor and is a natural anti-inflammatory and may help to stabilize glucose levels. Cinnamon just helps to tie this meal together and give it that extra something.

It takes me less than 5 minutes to throw this meal together before I go to bed at night, and in the morning my breakfast is ready and waiting for me (to either eat right when I get up, or take with me if I have to go out really early). So if you have a busy schedule and need a powerful champion boost, then this overnight oat recipe is perfect for you!

This is my ultimate breakfast of champions.


To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!



-1/2  cup  dry  rolled  oats

-2  teaspoons  chia  seeds

-1/2  scoop  vanilla  protein  powder  (I  use  About  Time  vegan  protein)

-4  raw  walnut  halves  (chopped)

-7  raw  almonds

-2  or  3  dried  prunes  (I  use  sulfate  free)


-3/4  cup  water

(serves one)


-Roughly  chop  the  dried  prunes  and  walnut  halves

-Add  all  of  the  ingredients  together  in a  jar that has a lid  (or  a  mug  or  glass)

-Mix  the ingredients together  with  the  3/4 cup of water

-Cover  with  a  lid  and  store  in  the  fridge  overnight  (about  8  hours)

-In  the  morning,  mix  and  serve  in  a  bowl or eat straight out of the jar if you take it to work

-Top  with  fresh  berries  or  banana  slices  (optional),  I  like  to  have  mine  with  fresh  raspberries  or  a  few  frozen  blueberries

-Eat and enjoy every bite of delicious champion nutrition!



To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!

Photos and recipe by Liezl Jayne Strydom – for