Protein Overnight Oats (Printable Version)
High-protein overnight oats with Greek yogurt and chia seeds, prepped ahead for quick grab-and-go breakfasts.
# What You Need:
→ Base
01 - 1 cup rolled oats (90 g)
02 - 1 1/4 cups milk or plant-based milk (300 ml)
03 - 1/2 cup Greek yogurt or dairy-free yogurt (125 g)
04 - 1 scoop vanilla protein powder (about 30 g)
05 - 1 tbsp chia seeds
06 - 1 tbsp honey or maple syrup
07 - 1/2 tsp vanilla extract
08 - Pinch of salt
→ Optional Toppings
09 - Fresh berries
10 - Sliced banana
11 - Chopped nuts
12 - Nut butter
13 - Shredded coconut
# Method:
01 - In a medium bowl or mason jar, combine rolled oats, milk, Greek yogurt, protein powder, chia seeds, honey or maple syrup, vanilla extract, and a pinch of salt. Stir until everything is well mixed and no dry pockets remain.
02 - Cover the bowl or jar tightly and refrigerate for at least 6 hours or overnight to allow the oats to absorb the liquid and soften.
03 - In the morning, give the oats a good stir. Add a splash of milk if a thinner consistency is desired.
04 - Top with fresh berries, sliced banana, chopped nuts, nut butter, or shredded coconut before serving.
# Expert Tricks:
01 -
- The entire thing comes together in about three minutes the night before, and you wake up to breakfast that actually keeps you full until lunch.
- It tastes like dessert for breakfast but quietly packs in 23 grams of protein per serving, which is more than most drive through options.
02 -
- Stirring vigorously right after combining prevents the protein powder from clumping into unappetizing little islands that never dissolve.
- These oats keep beautifully for up to three days in the fridge, so making a large batch on Sunday means breakfast is sorted through Wednesday.
03 -
- Layer your toppings between the oats rather than just on top, so every single bite has texture and flavor instead of just the first few spoonfuls.
- Full fat Greek yogurt makes a dramatic difference in creaminess compared to the nonfat version, and the extra calories are worth it for how satisfied you feel afterward.