Tip: A New Way to Make Overnight Oats

This muscle-building, workout-fueling breakfast has become a staple for many lifters. Here's a new way to whip up a batch.

Oats Overnight

Around twenty years ago, I stumbled upon something weird at a hotel's breakfast buffet: a cold oatmeal dish.

It was an odd mixture of old-fashioned oats, fruit cocktail, some type of cream, and probably a ton of added sugar. I had a feeling the hotel was just trying to get rid of their leftovers by combining them all into one dish, but I tried it. And it was pretty damn good. Then I fell into a sugar coma and was kicked out of the hotel for napping in a fern.

Later, I started making a healthier version: oats, protein powder, and frozen berries. Mix it all up with water and let it soak overnight. Breakfast is served, no cooking required. It was delicious, so I threw the recipe onto the internet.

Recently, "overnight oats" has been trending and there are a thousand variations out there... even a pre-made product, because apparently people are THAT damn lazy.

I won't say I invented it, but I think I helped popularize cold oats in the bodybuilding community. Well, here's a new twist on the recipe.

Overnight Pumpkin Oats

Sorry to go all "basic white girl at Starbucks" on you, but yeah, this is a pumpkin spice recipe and, yes, my Uggs are super cute.


  • 1 Can pure pumpkin, 15 ounces (not pumpkin fie filling)
  • 2 Cups rolled oats
  • 5 Scoops (150g) Metabolic Drive® Protein, vanilla
  • Handful pecans (about one-fourth of a cup)
  • Ground cinnamon, nutmeg, ginger, cloves or allspice – to taste
  • Optional: Splenda or equivalent low-calorie sweetener – to taste


  1. Dump the canned pumpkin into a big bowl and mix in all the ingredients except the pecans. You're going to think the protein powder and oats aren't going to incorporate into the thick pumpkin, but they will. Just keep stirring. For the spices, I suggest a lot of cinnamon and a dash of everything else, but it's up to you. It's pretty tasty with cinnamon alone. Make it a couple of times and you'll figure out what you like. It's also perfectly fine without additional sweetener, but add a bit if you want it sweeter.
  2. Transfer the mixture to a flat baking dish or a Tupperware-type container. Spread evenly.
  3. Top with pecans and another dash of cinnamon. Cover.
  4. Refrigerate overnight or at least 4 hours before digging in.

Calories and Macros

This stuff is extremely satiating. You'll be full for hours and you won't fall asleep in the nearest fern. You might get six servings out of this, but I'll assume you're a big eater. Divide the dish into four big-boy servings and each one contains:

  • Calories: 376
  • Protein: 33 grams
  • Carbs: 42 grams (8 grams fiber)
  • Fat: 9 grams

Chris Shugart is T Nation's Chief Content Officer and the creator of the Velocity Diet. As part of his investigative journalism for T Nation, Chris was featured on HBO’s "Real Sports with Bryant Gumble." Follow on Instagram