Go Back
High Protein Overnight Oats

High Protein Overnight Oats

Creamy, no-cook overnight oats packed with 30g+ of protein, ready in 5 minutes of prep and perfect for grab-and-go mornings.
Print Recipe Pin Recipe
Prep Time 5 minutes
Chill Time 7 hours
Total Time 7 hours 5 minutes
Servings: 1
Course: Breakfast
Cuisine: American
Calories: 400
Ingredients Equipment Method Notes

Ingredients
  

Base
  • 1/2 cup rolled oats
  • 1/2 cup Greek yogurt
  • 1/2 cup milk dairy or plant-based
  • 1 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • 1 tbsp maple syrup or honey optional, to taste
Protein Boost (choose one)
  • 1 scoop about 25g whey, casein, or plant protein powder, OR about 25g whey, casein, or plant protein powder, OR
  • 1/4 cup cottage cheese blended smooth if preferred
Toppings
  • Fresh fruit: strawberries blueberries, banana, raspberries
  • Crunchy: almonds walnuts, granola, pumpkin seeds
  • Sweet: dark chocolate peanut butter, cinnamon, coconut

Equipment

  • Mason jar or airtight container (16 oz)
  • Measuring cups and spoons
  • Mixing spoon or small whisk
  • Blender (optional, only needed if using cottage cheese for a smooth texture)

Method
 

  1. Mix dry ingredients.
    Combine the rolled oats and chia seeds in a mason jar or airtight container.
  2. Add yogurt and milk.
    Pour in the Greek yogurt and milk, stirring until fully combined with no dry oats clinging to the sides.
  3. Stir in protein source.
    Add your protein powder gradually (to avoid clumping) or stir in the cottage cheese until evenly distributed.
  4. Refrigerate overnight.
    Seal the jar and refrigerate for at least 6 hours, ideally overnight.
  5. Top and serve.
    In the morning, stir well, add your chosen toppings, and enjoy straight from the jar.

Notes

  • Use rolled oats, not instant or steel-cut, for the right texture after an overnight soak.
  • Store in the refrigerator for up to 4–5 days in a sealed container.
  • Freezing is possible but changes the texture after thawing; refrigeration is recommended for best results.
  • Add crunchy toppings just before eating so they retain their crunch

 

 

Nutrition Facts (per serving)

Nutrient
 Amount (per serving)
Calories
 380–420 kcal
Protein
 30–35g
Carbohydrates
 40–45g
Fat
 9–12g
Fiber
 7–9g
 
 
Add protein powder in two smaller additions rather than all at once — this prevents clumping and gives you a smoother, creamier final texture. If your oats turn out thicker than you’d like in the morning, simply stir in a splash of milk to loosen them up before serving.