Easy High Protein Overnight Oats

This recipe for High Protein Overnight Oats is the ultimate breakfast powerhouse, designed to keep you full, energized, and satisfied all morning long. This simple, no-cook recipe is the perfect meal-prep solution, combining hearty rolled oats with a triple boost of protein from Greek yogurt, chia seeds, and protein powder. It’s a healthy, delicious, and incredibly efficient way to start your day on the right foot.

This recipe takes just five minutes to mix together the night before, and the refrigerator does all the work. You’ll wake up to a thick, creamy, and perfectly sweet breakfast that’s packed with muscle-building protein and ready to grab and go. It’s a versatile classic that can be customized with your favorite flavors.

this recipe

Why You’ll Love This Recipe

• Packed with Protein: A huge boost of protein to keep you feeling full and support your fitness goals.
• 5-Minute Meal Prep: The perfect make-ahead breakfast for busy mornings.
• Healthy & Filling: Loaded with protein and fiber to provide sustained energy throughout your day.
• Completely Customizable: Use this simple base recipe and add your favorite fruits, nuts, and flavors.

Ingredients

• 1/2 cup Rolled Oats (Old-Fashioned)
• 1 scoop Vanilla or Unflavored Protein Powder
• 1/2 cup Milk (dairy or non-dairy)
• 1/2 cup Plain or Vanilla Greek Yogurt
• 1 tablespoon Chia Seeds
• 1 tablespoon Maple Syrup or Honey (optional, to taste)
• 1/2 teaspoon Vanilla Extract
• Pinch of Salt
• Optional Toppings: Fresh berries, almond butter, sliced bananas, nuts, or seeds

Step-by-Step Instructions

1. Combine Ingredients: In a mason jar, small bowl, or any container with a lid, add the rolled oats, protein powder, milk, Greek yogurt, chia seeds, maple syrup (if using), vanilla extract, and salt.
2. Mix Thoroughly: Stir everything together until well combined. Make sure there are no dry clumps of protein powder and that the chia seeds are evenly distributed.
3. Chill Overnight: Cover the container and place it in the refrigerator for at least 6 hours, or preferably overnight.
4. Serve: The next morning, give the oats a good stir. The mixture will be very thick. Add another splash of milk to reach your desired consistency. Top with your favorite additions and enjoy cold.

Tips & Variations

• Pro Tip: If your protein powder tends to clump, try mixing it with the milk first to create a smooth liquid before adding it to the rest of the ingredients.
• Chocolate Protein Oats: Use chocolate protein powder and add 1 tablespoon of cocoa powder for a rich, brownie-batter-like flavor.
• Peanut Butter Boost: Stir in 1-2 tablespoons of peanut butter or powdered peanut butter for extra protein and flavor.
• Make it Vegan: Use a plant-based protein powder, a dairy-free yogurt alternative, and non-dairy milk.

Frequently Asked Questions (FAQ)

• What kind of protein powder is best?
  • Both whey and plant-based protein powders work well. Choose a flavor you enjoy, as it will be prominent in the final taste. Vanilla, chocolate, or unflavored are all great choices.
• How long do these last in the refrigerator?
  • You can meal prep these for up to 4 days. Store them in individual airtight containers in the fridge for an easy grab-and-go breakfast all week.
• Can I use steel-cut or quick oats?
  • Rolled oats provide the best chewy texture. Quick oats will result in a much softer, porridge-like consistency, while steel-cut oats will not soften enough without being cooked.

Serving Suggestions

• These high-protein overnight oats are a perfect blank canvas for toppings. Serve them chilled with a handful of fresh berries for antioxidants, a swirl of almond butter for healthy fats, and a sprinkle of chopped nuts for a satisfying crunch.

High Protein Overnight Oats

With 35+ grams of protein, these overnight oats are perfect for meal prepping and a nutritious start to the day. Made with oats, protein powder, chia seeds, milk, and Greek yogurt, they’re creamy, filling, and customizable.

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Prep Time 5 minutes mins

Total Time 5 hours hrs 5 minutes mins

Servings: 1 serving

Course: Breakfast

Cuisine: American

Calories: 371

Ingredients Equipment Method

Ingredients

  

• 1/2 cup old-fashioned rolled oats
• 1 scoop (30g) protein powder (flavor of choice)
• 1/2 tablespoon chia seeds
• 1/2 cup milk (dairy or plant-based)
• 1/4 cup non-fat Greek yogurt
• 1-2 teaspoons maple syrup or honey (optional)

Equipment

• Mason jars or overnight oats jars
• Spoon

Method

 

1. In a mason jar or container, mix oats, protein powder, and chia seeds.
2. Pour in milk, yogurt, and maple syrup or honey. Stir well to fully combine, making sure to dissolve any clumps of protein powder.
3. Cover with a lid and refrigerate overnight or at least 5 hours.
4. Stir before eating and add toppings of choice such as fruit, nut butter, seeds, or granola.