High-Protein Overnight Oats
Description
These creamy, satisfying oats are packed with protein thanks to Greek yogurt, chia seeds, and protein powder. With no cooking required, you just stir, chill, and enjoy! Great for busy mornings, post-workout meals, or meal prep.
⏱️ Time
Prep Time: 5 minutes
Chill Time: 4 hours or overnight
Total Time: ~4–8 hours
Ingredients (Serves 1)
½ cup rolled oats
½ cup unsweetened almond milk (or milk of choice)
¼ cup plain or vanilla Greek yogurt (2% or nonfat)
1 scoop (about 25g) vanilla or chocolate protein powder
1 tablespoon chia seeds
½ banana, mashed (optional for sweetness)
½ teaspoon cinnamon (optional)
Pinch of salt
Toppings: sliced fruit, nut butter, seeds, nuts, or a drizzle of honey (optional)
Instructions
Combine:
In a jar or airtight container, stir together oats, milk, yogurt, protein powder, chia seeds, mashed banana (if using), cinnamon, and salt.
Mix well:
Make sure the protein powder is fully incorporated. Stir thoroughly to prevent clumping.
Chill:
Cover and refrigerate for at least 4 hours or overnight for best texture.
Serve:
Stir again before serving. Add your favorite toppings like berries, almonds, or a spoonful of peanut butter.
Tips for Perfect High-Protein Overnight Oats
Use a shaker bottle or blender if your protein powder clumps—this ensures a smoother texture before refrigerating.
Choose casein protein instead of whey if you prefer a thicker, creamier consistency.
Let it sit overnight (8 hours) for the best flavor and texture—though 4 hours works in a pinch.
Adjust thickness: Too thick? Add a splash of milk in the morning. Too thin? Stir in a bit more chia seeds or oats before chilling.
Pre-portion in jars for grab-and-go breakfasts all week.
Sweeten smart: Use mashed banana, maple syrup, stevia, or flavored protein powder depending on your dietary needs.
❓ Q&A
Q: Can I make these dairy-free?
A: Yes! Use a plant-based milk (like almond or oat), coconut yogurt or soy yogurt, and a vegan protein powder.
Q: Will it work without chia seeds?
A: It will still work, but chia seeds help thicken and boost the fiber/protein. You can replace them with ground flaxseed or just skip them.
Q: Can I heat overnight oats in the morning?
A: Absolutely. Just microwave for 1–2 minutes (stirring halfway), or warm in a saucepan for a cozy version.
Q: How long do overnight oats last in the fridge?
A: 4–5 days when stored in a sealed container. Just stir before eating.
Q: What if I don’t like the texture?
A: Try blending the oats before chilling for a smoother, pudding-like consistency—or reduce the milk slightly for a thicker result.
Variations
Chocolate PB:
Use chocolate protein, add cocoa powder, and top with peanut butter.
Berry Almond:
Add frozen blueberries and a splash of almond extract.
Mocha:
Use coffee instead of milk and chocolate protein for a caffeine kick.
Nutrition (approx., with banana and vanilla whey protein)
Calories: ~350
Protein: ~30g
Carbs: ~32g
Fat: ~10g
Fiber: ~7g