Can I make these overnight oats without protein powder?

Yes — that's exactly the point of this recipe. Protein comes entirely from the Greek yogurt, milk, oats, and chia seeds, which together deliver 30+ grams per serving without any supplements.

How long do protein overnight oats last in the fridge?

Up to 3 days, covered. After that, the texture gets too soft. Hold off on adding fruit toppings until just before eating — they'll spoil faster if stored in the oats.

Can I make these vegan?

Yes. Swap in plant-based milk and dairy-free yogurt. Soy milk is the best choice for keeping protein content close to the dairy version — most nut milks are much lower in protein.

Protein Overnight Oats with Greek Yogurt (No Powder!)

Description

These protein overnight oats pack 30g of protein using Greek yogurt and milk — no protein powder needed. 5-minute prep, perfect for meal prep.

Ingredients

Units Scale

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 covered in the refrigerator for up to 3 days. Hold off on adding fruit until you’re ready to eat — it will soften and spoil faster if it sits in the oats overnight. After 3 days, the texture starts to get too soft; better to make a fresh batch.

Ingredients: Full-fat Greek yogurt delivers the richest, creamiest result — but use whatever fat level you prefer. Plain yogurt gives you control over sweetness; vanilla or berry-flavored yogurt works too and adds a little extra flavor. If you’re using plant-based milk, note that soy milk is the best swap for protein content. Most nut milks are low in both protein and calories, which will affect the overall nutrition.

Prep ahead: Two options depending on your workflow. Option 1 (batch): make all 4 portions fully assembled and refrigerate — ready to grab all week. Option 2 (nightly): pre-portion dry ingredients into jars and add the wet ingredients each night for same-morning freshness.

Tools: Glass jars with bamboo lids are ideal for portioning and storing individual servings — they’re airtight, stackable, and look great in the fridge.