High-Protein Overnight Oats
Looking for a high-protein, no-cook breakfast that is both delicious and filling? These protein overnight oats are a wonderful way to start your day. Made with simple and wholesome ingredients you probably have, this recipe is easy to prep and delivers a sweet and creamy breakfast with more than 30 grams of protein – no protein powder required!
You will love having a batch of these protein overnight oats ready to go!
While the base is pretty basic, the possibilities are limitless for mixins and toppings. Add fruit for sweetness, nut butter for staying power, and granola for some crunch! Truly, anything goes.
While many high-protein overnight oats are made with protein powder, I didn’t want to go that route here. I have no issues with protein powder (you can read all about my nutrition philosophy here), but I like very few of them (flavor and texture-wise), so I opted instead to lean on the naturally occurring protein found in milk and Greek yogurt to give us a big boost. I also like the texture of the oats when it’s mixed with the yogurt – sometimes overnight oats can be a bit pasty, but the addition of yogurt helps prevent this. These are…
🥄 Effortless prep: Just stir and chill, no cooking required. They are great to make-ahead so you can grab them on your way out the door. Just 5 minutes to assemble and made with simple ingredients.
💪 Nutritious: These oats are loaded with protein and fiber and will keep you full and energized until lunch.
🍓 Customizable toppings: Go as simple or extravagant as you want! Fresh fruit, honey or syrup to sweeten, nut butters and granola for extra staying-power…the possibilities are endless!
🌿 Plant-based friendly – Easily adapted to dairy-free or vegan, simply swap out the yogurt and milk for your favorite plant-based versions.
🥶 Great for meal prep – Stays fresh for days in the fridge.
You’ll also want to try my pumpkin overnight oats, Greek yogurt parfait, whipped cottage cheese, high-protein meal prep box, and chocolate peanut butter smoothie.
I love to be able to wake up and have a heathy breakfast all ready.
Easy to prepare yummy to eat! –Kathy
Ingredient Notes
You’ll need some fresh ingredients and pantry staples to prep your protein oats: old-fashioned oats, chia seeds, milk of choice, Greek yogurt, vanilla extract, and then whatever fresh toppings you’d like to add, like honey and berries.
- Milk – I’ve used whole milk as it’s what we stock at our home, but you can use your favorite variety of milk or plant-based milk. Note that the nutrition may vary (especially protein) if you switch from dairy milk to plant milk, but it will, of course, depend on the type of milk you use. Many nut milks are very low in calories and have minimal protein, but soy milk has about the same protein as cow’s milk.
- Yogurt – To add to the protein in this meal, we’re using Greek yogurt or something similar, like Skyr. They are both protein-rich and very satisfying and delicious. I like to use plain yogurt so I can adjust the sweetness myself, but vanilla or a berry flavor would also be delicious. The fat content is up to you. I typically buy full-fat if I can find it, as it’s the version I find most delicious and satisfying. But use the type that works best for you.
Emily’s Tips & Tricks
- Did you know: You probably knew that the milk and yogurt were great sources of protein, but did you know that the oats and chia seeds also contribute to the overall protein in these make-ahead protein oats? The half-cup of oats and two tablespoons of chia seeds in each portion both offer up 5 grams of protein each for 10 grams total! They also contribute fiber, which is another important macronutrient that many Americans fall short on.
- Feeding kids without pressure: Mix up the base and then let kids add their own toppings. It’s also a great meal to have kids mix up on their own, they’ll be that much more likely to eat and enjoy it!
- Variations: Easily made vegan by using your favorite plant-based milk and yogurt. Protein amounts may vary.
- Additions: Add fresh toppings before eating! Like acai bowls, these overnight oats are made more delicious (and nutritious!) with toppings like fresh fruit, honey, nut butter, and granola.
High-Protein Overnight Oats Recipe
- Prep Time: 5 minutes
- Chill Time: overnight
- Total Time: 0 hours
- Yield: 4 servings 1x
- Category: Breakfast
- Method: No Cook
- Diet: Gluten Free
Description
These protein overnight oats are creamy, sweet, delicious, and loaded with protein – no protein powder needed! Perfect make-ahead meal.
Ingredients
- 2 cups old-fashioned oats
- 1/2 cup chia seeds
- 3 cups milk
- 3 cups plain Greek yogurt
- 1 tsp. vanilla extract
- fresh berries
- honey
Instructions
- In a large bowl (or individual jars for portioned servings), stir together oats, chia seeds, milk, Greek yogurt, and vanilla until combined.
- Refrigerate overnight.
- Mix oats in the morning and top with fresh berries and honey if desired.
Notes
- Daily prep: If you prefer, you can prep these each night. Portion out the oats and chia seeds in individual jars and add the milk, yogurt, and vanilla each night. Mix and store in the refrigerator.
- One serving: 1/2 cup oats, 2 tablespoons chia seeds, 3/4 cup milk, 3/4 cup yogurt, and a 1/4 teaspoon vanilla extract and honey to taste!
- Storage: Store the oats in the refrigerator for about 3 days. Some say they will last longer, but I’d prefer to just make a new batch, as you don’t want the texture to get too soft. Don’t add the fruit until you are serving, or it will spoil faster.
- Ingredient notes: Be sure to use old-fashioned oats and not steel-cut oats so they can soak up the liquid and soften up.
- Prep ahead: You have a few options for prepping this overnight protein oats recipe. As written, you prep out 4 portions and have them ready to go in the fridge. You can also prep the dry ingredient portion in jars and then the night before you want them, stir in milk, vanilla, and yogurt. They’ll be ready to eat the next morning.
- Special tools: The glass jars with bamboo lids are a pretty way to store your oats in individual portions.
About the Author
Emily Dingmann is a recipe developer, nutrition expert, and founder of My Everyday Table. She specializes in creating easy, healthy recipes that help busy parents feed their families well every single day, without the stress. With a degree in Nutrition and over 20 years of experience, Emily shares family-friendly meals that are practical, nourishing, and full of flavor. Learn more about Emily’s approach to everyday cooking and nutrition here.
Food styling and photography by Loren Runion.
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I love to be able to wake up and have a heathy breakfast all ready
Easy to prepare yummy to eat!
I do too! So glad you enjoyed them, Kathy!
How much for one serving?
Hi Michelle, It would be 1/2 cup oats, 2 tablespoons chia seeds, 3/4 cup milk, 3/4 cup yogurt, and a 1/4 teaspoon vanilla extract and honey to taste!