Protein Overnight Oats (Print Version)

High-protein overnight oats with Greek yogurt and chia seeds, prepped the night before for a creamy, energizing breakfast.

# What You Need:

→ Base

01 - 1 cup old-fashioned rolled oats (100 g)
02 - 1½ cups unsweetened milk (dairy or plant-based)
03 - 1 scoop vanilla protein powder (30 g)
04 - 1 tbsp chia seeds
05 - ½ cup Greek yogurt (120 g)
06 - 1 tbsp honey or maple syrup

→ Optional Add-ins & Toppings

07 - ½ cup fresh berries (75 g)
08 - 2 tbsp nut butter (peanut, almond, or other)
09 - 2 tbsp chopped nuts or seeds
10 - ½ banana, sliced

# How to Prepare:

01 - In a medium mixing bowl or meal prep jar, add the rolled oats, protein powder, chia seeds, and Greek yogurt.
02 - Pour in the milk and honey or maple syrup, then stir thoroughly until the mixture is smooth and evenly combined.
03 - Cover the bowl or jar tightly and refrigerate for at least 8 hours or overnight, allowing the oats to absorb the liquid and soften while the flavors meld together.
04 - In the morning, stir the oats well and add a small splash of extra milk if a thinner, creamier consistency is preferred.
05 - Top with fresh berries, a drizzle of nut butter, chopped nuts or seeds, and sliced banana before serving. Enjoy chilled.

# Expert Advice:

01 -
  • You spend about three minutes the night before and wake up to breakfast that is already done, which feels like a gift from your past self.
  • The protein from Greek yogurt and protein powder keeps you full until lunch without that mid morning crash that sends you diving into the snack drawer.
02 -
  • Stir the protein powder into the oats before adding liquid or you will end up with rubbery little clumps that no amount of stirring can fix.
  • The oats will thicken dramatically in the fridge, so if the mixture looks too soupy when you make it, trust the process and do not add more oats.
03 -
  • Use a widemouth jar instead of a bowl because it is easier to eat from, easier to store, and you can grab it on your way out the door without transferring anything.
  • Let the jar sit on the counter for ten minutes before eating if you hate cold breakfast, because the texture softens and the flavors open up at near room temperature.

Go Back