An easy, nourishing New Year breakfast for busy mornings

The New Year always brings that reset energy that I love. Last week I went to a vision board party where we cut out magazine pictures and words that we wanted to manifest for our new year. It’s always fun to see what everyone puts on their boards, and I wasn’t surprised to see the theme of “eat better” with lots of colorful pictures of more veggies and protein. These High Protein Carrot Cake Overnight Oats check all the boxes.

They’re cozy, nutrient-dense, completely customizable, and require almost zero effort. These High Protein Carrot Cake Overnight Oats are one of my favorite ways to make meal prep feel doable, even if you’re a busy bee juggling work, workouts, kids, or all of the above.

Why You’ll Love These Carrot Cake Overnight Oats

These oats aren’t just delicious… they’re strategically balanced to support energy, recovery, and overall health:

• High Protein: Supports muscle recovery and keeps you full longer
• Soluble Fiber (oats + chia): Supports gut health, digestion, and steady blood sugar
• Beta Carotene (carrots): A powerful antioxidant that helps neutralize free radicals and supports immune health
• Meal-Prep Friendly: Prep once, enjoy all week

High Protein Carrot Cake Overnight Oats Recipe

Ingredients

• 1/3 cup rolled oats
• 2 tablespoons chia seeds
• 1/2 cup plain Greek yogurt
• 3/4 cup milk or plant-based milk
  (I use soy milk for higher protein)
• 1 teaspoon maple syrup
• 1 scoop vanilla protein powder
• 1/2 teaspoon cinnamon
• 1/2 cup finely grated carrot
• Optional: 1/4 cup chopped walnuts

Instructions

1. Add all ingredients to a jar or bowl.
2. Stir well until fully combined.
3. Cover and place in the refrigerator overnight (or at least 4 hours).
4. In the morning, give it a stir and add toppings if desired.

Optional toppings: coconut whip, extra cinnamon, crushed walnuts, or shredded coconut

Nutrition Highlights (Why This Breakfast Works)

• Protein + fiber combo helps reduce cravings and keeps energy stable
• Beta carotene from carrots supports antioxidant defenses and skin health
• Healthy fats from chia seeds and walnuts aid nutrient absorption
• Great post-workout or grab-and-go breakfast for busy mornings

This is the kind of breakfast that supports your goals without requiring perfection.

New Year Tip: Make Meal Prep Easy (Not Overwhelming)

One of the biggest reasons New Year goals fall apart isn’t motivation, it’s overcomplication. You don’t need a brand-new routine, a fridge full of exotic ingredients, or hours of prep time. Making things work for you is key, and finding ways to integrate healthy habits into your routine will help you sustain your goals more easily.

Start small:

• Prep 2–3 jars at a time
• Choose recipes you actually look forward to eating
• Keep it flexible, no “all or nothing” thinking

Overnight oats like this make nourishing yourself feel simple, cozy, and achievable even on your busiest days.

If You Loved This Recipe…

You’ll also love my Lazy Girl Dinners Cookbook which is packed with low-effort, high-protein meals that make healthy eating realistic (even on exhausted nights). Perfect for busy schedules, gym days, and real life.