High-Protein Overnight Oats
Per serving (1 jar, about 1.5 cups)
Full nutrition
| Calories | 430 |
|---|---|
| Protein | 41g |
| Carbs | 48g |
| Fat | 8g |
| Fiber | 7g |
I don't just use oats and milk here. Greek yogurt and a scoop of protein powder do most of the work, and I keep the ratio thick on purpose since it loosens up less overnight than you'd expect. Five minutes the night before, zero effort in the morning. [TODO: add your own note here, why you make this one or what you'd change.]
Recipe
High-Protein Overnight Oats
Ingredients
Instructions
- In a jar or container with a lid, add the oats, milk, Greek yogurt, protein powder, chia seeds, and maple syrup.
- Stir well, making sure to break up any clumps of protein powder against the side of the jar. It won't look fully smooth yet, and that's fine.
- Cover and refrigerate for at least 4 hours, though overnight (8 hours or more) gives the oats and chia seeds time to fully soften.
- In the morning, stir again. Protein powder thickens as it sits, so add a splash more milk if it's thicker than you'd like.
- Top with berries, banana, nut butter, or granola and eat cold, straight from the fridge.
Notes
- I stick to rolled oats because they hold their texture best here. Quick oats turn softer and closer to mush; steel-cut oats don't fully soften overnight and stay chewy.
- I multiply this into several jars at once for a week of grab-and-go breakfasts. The best texture is in the first 2 to 3 days; it's still fine through day 5, just softer.
Nutrition (per serving)
| Calories | 430 |
|---|---|
| Protein | 41g |
| Carbs | 48g |
| Fat | 8g |
| Fiber | 7g |
Storage
Keep covered in the refrigerator for up to 5 days. Stir before eating each time, since the oats and liquid can separate slightly as they sit.
FAQ
Do I have to use protein powder?
No, but it’s most of what makes these “high-protein” rather than standard overnight oats. Without it, lean more on the Greek yogurt, or add a spoonful of nut butter for a smaller protein bump instead.
Can I make this without dairy?
Yes. Swap the milk for a plant-based milk and the Greek yogurt for a plain plant-based yogurt with a similar protein content per serving; not all plant yogurts have as much protein as dairy Greek yogurt, so check the label if hitting a specific number matters to you.
Why are my oats too thick in the morning?
Protein powder absorbs more liquid than oats alone. Stir in an extra splash of milk until it’s the consistency you want; it’s much easier to loosen a thick jar than to fix a runny one.
For more grab-and-go ideas, browse High-Protein Breakfast or see what else fits a vegetarian high-protein week.