Cold Brew Mocha Protein Overnight Chia Oats
A creamy, protein-forward overnight oat recipe that doubles as your morning cold brew. Simple, energizing, and ideal for busy mornings. Perfect for busy mornings when you need a full meal, but just can’t be bothered cooking something up. These are super easy to prepare ahead of time for the week, that’s balanced, protein-rich and absolutely delicious. They make perfect pre/post workout meals with their balanced macro profile, focusing on protein. You can dial up or down the protein scoop, swap coconut water for the milk to adjust for calories or macros as well.
Ingredients Needed:
1 cup rolled oats
1 tbsp chia seeds
1 cup cold brew or espresso + water
1/2 cup milk, coconut water, or alternative milk
1 tablespoon raw cacao powder
1 scoop protein powder
1 ripe banana
10 or 16 oz jar. (I love these 16oz jars w/ wood lids from Amazon & use them for all my clients.)
Optional Toppings: (but highly recommended) chopped walnuts, nut butter, or slices of banana, or cacao nibs
Instructions:
Prepare the banana puree base
Blend, purée, or thoroughly mash the banana until smooth. Spoon it evenly into the bottom of your jar. (here you can also mix it anything like collagen peptides, creatine, maca powder, mushroom powder any super foods you want)Blend the liquid base
In a blender or shaker, combine the cold brew (or espresso + water), your choice of milk or alternative milk, and protein powder of your choice. Blend until completely smooth and lump-free.Mix oats + chia with the liquid base
Add the chia and oats to the liquid base. Use a fork to break up the chia globs and stir until all is well combined and separated. After a few minutes of stirring it should thicken up a little bit into a ‘wet batter’ enough to pour into the jar.Assemble & chill
Pour the oat mixture over the banana layer. You can also add a few slices of banana, chopped walnuts, drizzle nut butter or sprinkle cacao nibs or hemp seeds. Seal and refrigerate for at least 4 hours, ideally overnight.Let it Set & Serve
Seal and refrigerate for at least 4 hours, ideally overnight. Chia seeds need time to absorb the moisture to fully expand. It is not recommended to eat raw chia seeds without soaking first.
Adjusting for Macros - some easy swaps and ways to adjust recipe to hit your macros: swap the milk for coconut water or just water. dial up or down the protein scoop, use 1/2 a banana instead of a whole, add more or less oats/chia seeds.
Micronutrient Highlights
Magnesium & potassium: Support muscle function, nervous system health, hydration, and help prevent energy crashes (from cacao, banana, oats, chia).
Iron & zinc: Support oxygen delivery, immune function, and cellular repair (from oats, cacao, chia).
B vitamins: Aid energy metabolism and brain function, helping convert food into usable energy (from oats and banana).
Polyphenols: Antioxidant compounds from cacao and coffee that support cognitive performance and reduce oxidative stress.
Fiber + protein combo: Promotes blood sugar stability, digestive health, and sustained satiety throughout the morning.
Macros Breakdown
Calories: ~630 kcal
Protein: ~40 g
Carbs: ~96 g
Fat: ~14 g
Fiber: ~19 g
