Longevity-Forward Overnight Oats (Frisbee Practice Fuel)

Name: Longevity-Forward Overnight Oats (Frisbee Practice Fuel)
Prep time: 5 min
Total time: 8 h 5 min
Yield: 1 serving (easily doubles/triples)
Ingredients: 60 g rolled oats (1/2 cup); 15 g chia seeds (1 tbsp); 7 g ground flaxseed (1 tbsp); 1 g fine salt (1/4 tsp); 120 g plain Greek yogurt, 2% or 0% (1/2 cup); 180 g unsweetened soy milk (3/4 cup); 5 g honey or maple syrup, optional (1 tsp); 2 g ground cinnamon (1 tsp); 80 g blueberries or mixed berries, fresh or frozen (1/2 cup); 15 g walnuts, chopped (2 tbsp); 10 g pumpkin seeds (1 tbsp), optional; 120 g banana, sliced (1 medium) OR 120 g diced apple (1 small); 10–15 g nut butter (2–3 tsp), optional

These overnight oats are a clean, high-fiber, high-protein breakfast you can prep in minutes and eat cold before practice. Rolled oats soften overnight in a chia-yogurt base for a creamy, chewy texture, while berries, walnuts, and flax add antioxidants and omega-3 fats. It’s lightly sweet, not heavy, and steady-energy focused—great for busy mornings and training days. Make a batch of jars for the week and tweak toppings based on what you have.

Total time: 485 minutes

Yield: 1 serving (easily doubles/triples)

Ingredients

60 g rolled oats (1/2 cup)
15 g chia seeds (1 tbsp)
7 g ground flaxseed (1 tbsp)
1 g fine salt (1/4 tsp)
120 g plain Greek yogurt, 2% or 0% (1/2 cup)
180 g unsweetened soy milk (3/4 cup)
5 g honey or maple syrup, optional (1 tsp)
2 g ground cinnamon (1 tsp)
80 g blueberries or mixed berries, fresh or frozen (1/2 cup)
15 g walnuts, chopped (2 tbsp)
10 g pumpkin seeds (1 tbsp), optional
120 g banana, sliced (1 medium) OR 120 g diced apple (1 small)
10–15 g nut butter (2–3 tsp), optional

Instructions

In a jar or lidded container, add rolled oats (60 g/1/2 cup), chia seeds (15 g/1 tbsp), ground flaxseed (7 g/1 tbsp), salt (1 g/1/4 tsp), and cinnamon (2 g/1 tsp). Stir to distribute the chia and flax.
Add Greek yogurt (120 g/1/2 cup), soy milk (180 g/3/4 cup), and honey or maple syrup (5 g/1 tsp, optional). Stir very well, scraping the sides and bottom, until no dry pockets remain.
Fold in berries (80 g/1/2 cup) or keep them on top if using frozen (they’ll thaw and juice the oats).
Cover and refrigerate 8–12 hours. By morning it should be thick and spoonable; oats will look plump and the mixture will smell lightly sweet and cinnamon-y.
Stir. If it’s too thick, loosen with 15–45 g (1–3 tbsp) more soy milk until creamy.
Top with walnuts (15 g/2 tbsp) and pumpkin seeds (10 g/1 tbsp, optional).
For more training-day carbs, add banana (120 g/1 medium) or diced apple (120 g/1 small). For extra staying power, add nut butter (10–15 g/2–3 tsp).

Notes

Gluten-free: use certified gluten-free oats. Vegan: use plant-based yogurt (soy/coconut) and maple syrup; keep soy milk. Texture: for thicker oats, reduce milk to 150 g; for looser, increase to 210 g. Storage: keeps 3–4 days refrigerated; add banana day-of to avoid browning. Longevity-forward swaps: use 1/2 tsp ground turmeric + pinch black pepper for a warm-spice version; or add 5 g cocoa powder for polyphenols (it will taste more ‘chocolatey’).