High-Protein Overnight Oats
Ingredients
Equipment
Method
- Stir the oats, protein powder, and salt together in a jar.
- Add the yogurt, milk, maple syrup, and vanilla and stir until no dry pockets remain.
- Tip: Whisk the protein powder into the milk first to prevent clumps.
- Seal and refrigerate at least 6 hours or overnight.
- Stir, loosen with a splash of milk if needed, and add toppings.
Notes
Add fresh fruit and crunchy toppings just before eating.
Protein overnight oats are the viral breakfast proving the internet loves recipes that save time. Rolled oats, Greek yogurt, milk, and protein powder soak in the fridge overnight and turn into a creamy, pudding-like breakfast with about 25 grams of protein.
This easy protein overnight oats recipe is built for meal prep, so you can assemble a week of breakfasts in ten minutes on Sunday. Grab a jar, add your favorite toppings, and breakfast is done before you finish your coffee.
Recipe at a Glance
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 8 hours 5 minutes (includes soaking)
Servings: 1 serving
Category: Breakfast
Why You’ll Love These High-Protein Overnight Oats
- About 25 grams of protein to keep you full until lunch
- 5 minutes of prep and no cooking required
- Perfect for meal prepping a whole week of breakfasts
- Creamy texture without needing chia seeds
- Endlessly customizable with your favorite toppings
Ingredients You’ll Need for Protein Overnight Oats
- 1/2 cup old-fashioned rolled oats
- 1/2 cup plain Greek yogurt
- 1/2 cup milk of choice
- 1 scoop vanilla protein powder
- 1 tablespoon maple syrup or honey
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Fresh berries and sliced almonds, for topping
How to Make Overnight Oats Meal Prep Jars
- Add the oats, protein powder, and salt to a jar or container and stir to combine.
- Add the Greek yogurt, milk, maple syrup, and vanilla.
- Stir very well until no dry pockets of protein powder remain.
- Seal the jar and refrigerate for at least 6 hours, or overnight.
- In the morning, stir the oats and loosen with a splash of milk if they are too thick.
- Top with fresh berries and sliced almonds.
- Enjoy cold, or warm in the microwave for 60 seconds.
Tips for the Creamiest Overnight Oats
- Use old-fashioned rolled oats, not instant or steel-cut, for the best texture.
- Whisk the protein powder into the milk first to prevent clumps.
- Add a splash of milk in the morning if the oats thicken too much.
- Layer toppings the night of for a parfait look, or add them fresh for extra crunch.
Variations to Try
- Stir in peanut butter and banana slices for a PB&J-style jar
- Use chocolate protein powder with cocoa and raspberries
- Mix in pumpkin puree and cinnamon for a fall version
- Swap yogurt for cottage cheese for even more protein
How to Store It
Store overnight oats in sealed jars in the refrigerator for up to 4 days. Add fresh fruit and crunchy toppings the morning you eat them so they stay fresh.
Freezing is not recommended, since the yogurt and fruit separate and the texture turns watery.
Frequently Asked Questions
How long do overnight oats need to soak?
A minimum of 6 hours works, but 8 to 12 hours gives the creamiest texture.
Can I make overnight oats without chia seeds?
Yes. The Greek yogurt and protein powder thicken the oats on their own, so chia seeds are optional.
Are overnight oats better hot or cold?
Both work. They are traditionally eaten cold, but 60 seconds in the microwave makes a cozy warm bowl.
How do I keep protein overnight oats from tasting chalky?
Use a good-quality vanilla protein powder, mix it thoroughly with the liquid first, and balance it with a little sweetener and vanilla.