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!

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 instead opted 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.

You’ll love having a batch of these oats ready to eat for busy mornings. And while the base of this 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.

Estimated reading time: 7 minutes

Ingredients

• Oats – Old-fashioned oats are the best to use here. You can also use quick-cooking oats, but the texture will be a bit softer and you definitely don’t want steel-cut oats or you’ll end up with crunchy oats!
• Chia seeds – The chia seeds add in nutrition to our breakfast – protein, fiber, and omega-3 fatty acids. It also thickens everything so while it may look thin, it will thicken up.
• 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 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 Skkyr. They both are 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.
• Vanilla extract – This helps amp up the sweet vanilla flavor in the oats. You could also use a drop or two of almond extract to add in some other interesting flavors.
• Berries – I love topping these overnight protein oats with fresh berries. It adds color, sweetness, nutrition, and flavor.
• Honey – Finish off the oats with a drizzle of honey for sweetness. You could also add a bit of honey to the oats while they are soaking, but I find the drizzle at the end along with the fruit to be enough. Sweeten to taste.

How to Make High-Protein Overnight Oats

This is an overview, the detailed instructions can be found below in the recipe card.

1. Mix. Stir together oats, chia seeds, milk, yogurt, and vanilla extract. Divide into individual containers or keep in a large container. Be sure to leave some extra room for the chia seeds to expand!

2. Refrigerate. Refrigerate the oats overnight.
3. Serve. In the morning, give the oats a stir and transfer to a bowl if using. Top with a variety of fresh berries and a drizzle of honey.

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.

How to 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.

More Breakfast Recipes

If like me, you’re always looking for delicious breakfast ideas that will keep you satisfied until lunch, give some of these other breakfast recipes a try. Like the oats, these are quick, easy, filling!

• Whipped Cottage Cheese
• Peanut Butter & Chocolate Smoothie
• Meal Prep Breakfast Boxes
• Greek Yogurt Parfait

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Food styling and photography by Loren Runion.

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