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A female empowering non-diet dietitian supporting women who want to create a healthier relationship with food.
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This Matcha Overnight Oats recipe is a delicious way to kick start your day with a blend of caffeine, protein and fibre! If you’re running low on time in the morning and can only grab one thing, this breakfast ensures you get breakfast and a matcha latte all in one!
If you have been following this blog or my socials for any stretch of time, you will know how much I love overnight oats. I make a double batch 2-3 times per week so that my mornings are stress-free. There’s nothing as reassuring as knowing that a delicious breakfast is already made for the upcoming day. And to top it off, it only takes 5 minutes to prep.
They are prepped the night before so you save time in the morning. They provide a great source of protein, fibre and omega 3 fatty acids. Plus, they’re so versatile, the flavour combinations are endless!
As a dietitian, I want to make sure my recipes fill you up and make you feel good physically and mentally. The nutrient-packed ingredients in this breakfast support your health, while saving you time and energy in your busy mornings.
Overnight oats also make easy meal prep recipes. Just double or triple the recipe to prepare a few in advance so you don’t have to make them every night!
This Matcha Overnight Oats recipe is super impressive while still being extremely simple to make. If needed, you can also make a variety of adjustments and substitutions, depending on your preferences.
Matcha powder is finely ground, almost powdery, Japanese green tea leaves. It is bright green in colour and when prepared, it has a relatively bitter taste to it.
There are many health benefits to matcha powder, given its high concentration of polyphenols. These polyphenols have antioxidant and antiinflammatory properties. One review states that “with regular consumption, [matcha] may support the body’s efforts to maintain health and prevent disease.”
Matcha contains more caffeine than regular green tea but some users claim that the effects of the caffeine intake from matcha are much different than that from coffee. Some people (depending on their caffeine tolerance), notice a gradual increase in energy and focus, rather than a spike and subsequent crash. That being said, please be conscious about when you consume matcha. If you are easily affected by caffeine, make sure that you’re not having it as a bedtime snack!
Matcha powder can be used in beverages, added to baked goods or even mixed into recipes (hint: overnight oats, oatmeal, muffins, etc.) like we’re doing here! I hope you give it a try and eventually love matcha as much as I do.
Here’s what you need to make these easy overnight oats:
You might not be a fan of some of the recommended ingredients in this recipe. Or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives:
To make these Matcha Overnight Oats your own, you may want to jazz it up even more. Here are some optional add-ins that you could consider:
Whatever way you prepare it, I hope it energizes your morning.
I highly recommend using any type of milk in overnight oats instead of water.
Milk makes this breakfast super creamy. It also provides additional protein, fats, calcium and other nutrients.
You can use whatever milk you prefer (ex. Dairy, soy, almond, oat, etc.). However, I always suggest opting for dairy or soy milk as these options provide much more protein compared to almond or oat milk.
Depending on the consistency of the milk you have, you may need to adjust the amount used. I have found that you need less dairy milk to achieve the same texture, compared to if you were using soy milk, for example. I have provided these recommendations in the recipe.
Adding chia seeds to the oat mixture helps with the texture and the nutrient profile of this breakfast. When chia seeds are combined with liquid, they soak it up quite easily. This creates a gel-like texture that pairs really well with oatmeal and prevents the final product from being too liquidy.
Chia seeds are also incredibly nutrient-dense. They provide an excellent source of omega 3 fatty acids, fibre and plant-based protein. Don’t forget to add these to your overnight oats!
All you have to do to prepare these Matcha Overnight Oats is:
Tip: My favourite containers to store overnight oats in are mason jars or other glass jars with a tight lid. I have reused empty nut butter and salsa jars for this recipe. You just have to make sure to give them a good wash beforehand (especially the salsa jar)!
You only need 5 minutes to prepare these breakfast meal prep overnight oats. To achieve the best texture of overnight oats, it is recommended to allow for enough time for the oats and chia seeds to soak up all of the liquid. This takes at least 1 hour in the fridge but ideally the mixture is left overnight (for at least 6 hours).
The final texture of overnight oats should be thick and creamy.
If the mixture is really runny or liquidy after it has set then you have added too much milk. You can add extra oats or chia seeds to help soak up the excess liquid.
Not only is this breakfast quick and easy but it’s also absolutely packed with nutrients!! I have broken down the nutrition information for each base ingredient.
As you can see, the base recipe of overnight oats is extremely nutrient dense. By adding the toppings (matcha powder, strawberries, nut-based granola), we increase the nutrient profile even more! They add extra fibre, protein, fats, vitamins and minerals.
If you would like to add an extra boost to the protein content, you can always add in 1-2 tbsp of unflavoured or vanilla protein powder to make protein overnight oats!
Here are some ways to accommodate a variety of dietary restrictions with this recipe:
As long as you store the overnight oats in an airtight container or jar in the fridge, they can last up to 3-4 days without any changes in the taste or texture.
I hope these Matcha Overnight Oats are the best start to your day! Please enjoy and don’t forget to check out some of these other overnight oats variations:
I hope you love these Matcha Overnight Oats. If you make them, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!
Bachelor in Applied Sciences, Professional Masters Diploma in Dietetics, Diploma in Sports Nutrition from the International Olympic Committee
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