High-Protein Overnight Oats

High-protein overnight oats are a nutritious, convenient, and delicious way to start your day. Packed with protein from ingredients like Greek yogurt and chia seeds, this no-cook breakfast is perfect for busy mornings or meal prep. Simply prepare the night before, and you’ll wake up to a satisfying and energizing meal!

Why You’ll Love This Recipe

• Packed with protein: Keeps you full and fueled all morning.
• Quick and easy: Just mix the ingredients and refrigerate overnight.
• Customizable: Add your favorite toppings and flavors.
• Perfect for meal prep: Make multiple jars for the week ahead.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or non-dairy)
• 1/2 cup plain Greek yogurt (or a plant-based alternative)
• 1 tablespoon chia seeds
• 1 scoop (about 25–30 g) protein powder (vanilla or your preferred flavor)
• 1/2 teaspoon vanilla extract (optional)
• 1–2 teaspoons honey, maple syrup, or your favorite sweetener (optional)

Optional Toppings:

• Fresh fruit (berries, banana slices, or diced apple)
• Nuts or seeds (almonds, walnuts, sunflower seeds)
• Nut butter (peanut, almond, or cashew butter)
• Granola for crunch
• A sprinkle of cinnamon or cocoa powder

Directions

1. Mix the base: In a jar or bowl, combine the oats, milk, Greek yogurt, chia seeds, protein powder, vanilla extract, and sweetener (if using). Stir well to ensure the protein powder is fully incorporated.
2. Refrigerate overnight: Cover the jar or bowl and refrigerate for at least 4 hours, preferably overnight, to allow the oats to soak and thicken.
3. Add toppings: In the morning, give the oats a good stir. Add your favorite toppings and enjoy!

Servings and Timing

• Servings: 1
• Prep Time: 5 minutes
• Chilling Time: 4–8 hours

Variations

• Chocolate lover: Use chocolate protein powder and add a drizzle of chocolate syrup or cocoa nibs.
• Berry bliss: Stir in fresh or frozen berries before refrigerating for a fruity burst.
• Peanut butter banana: Swirl in peanut butter and top with banana slices.
• Tropical twist: Add shredded coconut, pineapple chunks, and a sprinkle of chopped nuts.
• Low-carb option: Replace oats with 2 tablespoons of additional chia seeds for a keto-friendly version.

Storage

• Refrigeration: Store in an airtight container in the refrigerator for up to 3 days.
• Freezing: Not recommended, as the texture of the oats may change.

FAQs

Can I use steel-cut oats?

No, steel-cut oats require cooking. Use rolled or quick oats for the best results.

How do I make this dairy-free?

Use a plant-based milk and yogurt alternative, and choose a vegan protein powder if needed.

Do I have to use protein powder?

No, you can skip the protein powder or replace it with a tablespoon of nut butter for added protein.

Can I warm up overnight oats?

Yes, microwave for 30–60 seconds or heat gently on the stovetop if you prefer them warm.

What type of milk works best?

Any milk—dairy, almond, soy, oat, or coconut—will work. Choose your favorite.

Are overnight oats gluten-free?

Yes, use certified gluten-free oats if you have dietary restrictions.

How do I adjust the consistency?

For thicker oats, use less milk. For creamier oats, add more milk or yogurt.

Can I add toppings the night before?

It’s best to add toppings like fresh fruit or nuts just before serving to keep them fresh.

Is this recipe good for meal prep?

Absolutely! Prepare multiple jars at once for a grab-and-go breakfast throughout the week.

How can I increase the sweetness?

Add a touch of honey, maple syrup, or mashed banana to the mixture.

Conclusion

High-protein overnight oats are a versatile and nutritious breakfast that’s as delicious as it is easy to prepare. With endless customization options and the convenience of make-ahead preparation, they’re the perfect choice for busy mornings. Try this recipe today and enjoy a healthy, protein-packed start to your day!

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