Easy High-Protein Overnight Oats
These Easy High-Protein Overnight Oats are creamy, filling, and perfect for busy mornings. Made with oats, Greek yogurt, and protein-rich add-ins, they deliver long-lasting energy while keeping you full for hours. This recipe is non-spicy, Mediterranean-friendly, and ideal for meal prep—great for breakfast, post-workout fuel, or a healthy snack.
Prep time: 5 minutes
Chill time: 4 hours or overnight
Total active time: 5 minutes
Serves: 1
Ingredients
½ cup rolled oats
½ cup Greek yogurt (plain, unsweetened)
½ cup milk (dairy or almond milk)
1 tablespoon chia seeds
1 tablespoon honey or maple syrup
½ teaspoon vanilla extract
Pinch of salt
Optional High-Protein Add-Ins
1 scoop vanilla protein powder
2 tablespoons peanut butter or almond butter
Fresh berries or sliced banana
Chopped nuts or seeds
Instructions
Combine ingredients
In a jar or bowl, add oats, Greek yogurt, milk, chia seeds, honey, vanilla, and salt.
Mix well
Stir until everything is fully combined and smooth.
Chill
Cover and refrigerate for at least 4 hours or overnight.
Serve
Stir again before eating. Add toppings if desired and enjoy cold or slightly warmed.
Flavor Variations
Berry Protein Oats: Add mashed strawberries or blueberries
Peanut Butter Banana: Add peanut butter + sliced banana
Apple Cinnamon: Add grated apple + cinnamon
Chocolate Protein: Add cocoa powder + chocolate protein powder
Tips for Best Results
Use rolled oats, not instant oats
Adjust milk for thicker or thinner texture
Blend cottage cheese and mix in for extra protein
Frequently Asked Questions
How much protein is in overnight oats?
About 20–30 g protein, depending on yogurt and protein powder used.
Can I make it dairy-free?
Yes—use plant-based yogurt and milk.
How long do overnight oats last?
Up to 4 days in the refrigerator.
Can I warm them?
Yes. Microwave for 30–45 seconds if preferred warm.
Nutritional Information
Calories: 350 kcal
Protein: 25 g
Carbohydrates: 40 g
Fat: 10 g
Fiber: 8 g
Calcium: 20% DV