Carrot cake for breakfast, minus the sugar bomb. Grated carrot, cinnamon, ginger and nutmeg go straight into a protein-oat base — no cooking, just stir and chill. One jar is 38g of protein for 304 calories and only 2g of fat.

The single-step, no-heat method makes this the easiest of the overnight oats.

Ingredients

  • Fat-free plain Greek yogurt — ½ cup [P 11 C 4 F 0]
  • Protein powder — 1 scoop, ~30 g (vanilla) [P 22 C 3 F 0]
  • Oats — ⅓ cup (rolled or quick) [P 3 C 18 F 2]
  • Grated carrot — ½ cup [P 1 C 6 F 0]
  • Milk — ¼ cup (1% skim or almond) [P 2 C 3 F 0]
  • Sugar-free maple syrup — 1–2 tbsp
  • Cinnamon — ½ tsp
  • Ginger powder — ¼ tsp
  • Nutmeg — ⅛ tsp (optional)
  • Vanilla extract — ¼ tsp (optional)

Method

  1. Mix. Add all ingredients to a jar and stir well.
  2. Chill. Seal and refrigerate 3–4 hours or overnight until the oats soften.

What to eat it with

  • Cream-cheese topping — light cream cheese mixed with a little yogurt.
  • Shredded coconut and pecans — the classic carrot-cake garnish.
  • Pineapple bits — a few for a traditional twist.

Variations

  • More authentic: swap the milk for pineapple juice.
  • Nuttier: stir in chopped walnuts or pecans (adds fat and calories).
  • Dairy-free: plant yogurt and almond milk.

Honest notes

  • Fibre: about 5g, from the oats and carrot.
  • Very low fat: at 2g, the fat comes entirely from any nuts or coconut you add on top.
  • Macros: reconcile with the 304 cal / 38g protein listed; no correction needed.