5-Minute Hojicha Overnight Oats for Busy Mornings
Need a grab-and-go breakfast that actually tastes like a treat? Meet hojicha — the gently roasted Japanese green tea with naturally low caffeine and a cozy, toasty caramel vibe. In just five minutes of prep the night before, you’ll wake up to chilled, creamy overnight oats bursting with hojicha flavour. Scroll on for the base recipe plus vegan and high-protein upgrades —and a handy macro table for the nutrition-minded.
Why hojicha in oats?
- Smooth roast, no bitterness: Hojicha’s warm notes pair perfectly with nutty oats and maple.
- Low caffeine: Skip the jitters; keep the gentle lift.
- Antioxidants & L-theanine: Calm focus to start the day.
5-Minute Prep Formula
- Whisk hojicha powder into your milk of choice until fully dissolved.
- Stir in oats, chia seeds and sweetener.
- Seal, chill overnight (or ≥ 4 h). Grab & go!
Base Recipe (1 Serving)
- ½ cup (40 g) rolled oats
- ½ cup (120 ml) 2 % milk (or any milk)
- 1 tsp (2 g) hojicha powder
- 1 Tbsp (10 g) chia seeds
- 1 Tbsp (15 ml) maple syrup
- Pinch of sea salt
Directions: In a jar, whisk hojicha into milk until smooth. Add remaining ingredients; stir well. Cover and refrigerate. In the morning, give it a quick stir and top as desired (berries, almond butter, cacao nibs, etc.).
Vegan Swap 🌱
Replace dairy milk with unsweetened soy milk (extra protein) or oat/almond milk. Everything else stays the same.
High-Protein Power-Up 💪
- Add ½ cup (120 g) plain 2 % Greek yogurt and 1 scoop (≈ 30 g) vanilla or unflavoured protein powder.
- Increase liquid by 2-3 Tbsp if mixture becomes too thick.
Make It Your Own
- Crunch: Toasted pecans, granola, cacao nibs
- Fruit: Fresh figs, banana coins, stewed apples
- Sweetness: Swap maple for date syrup or honey (non-vegan)
- Dessert-vibes: Dust with extra hojicha or cinnamon just before serving
Nutrition at a Glance (per serving, approx.)
| Version | Calories | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Base | 320 | 10.4 | 50.1 | 8.5 | 7.8 |
| Vegan | 300 | 10.8 | 46.5 | 8.1 | 8.3 |
| High-Protein | 523 | 43.3 | 57.7 | 13.1 | 8.8 |
Macros calculated with standard USDA ingredient values; your exact numbers may vary based on brands.
FAQ
Can I meal-prep more than one jar? Yes — overnight oats keep 3–4 days refrigerated. Make a batch on Sunday for stress-free weekday breakfasts.
I’m caffeine-sensitive. Is hojicha okay? Hojicha is naturally low in caffeine (~8 mg per tsp vs ~35 mg in matcha), making it evening-friendly for most people.
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