Healthy High Protein Overnight Oats Recipe (35g+ Protein, 5-Minute Prep)

Why You’ll Love This Recipe

This high protein overnight oats recipe gives you a creamy, grab-and-go breakfast with 35g+ protein, complex carbs, and fiber in one jar. It’s designed for real life: busy mornings, gym days, weight-loss phases, and family breakfasts.

High protein, high fiber

• Between protein powder, Greek yogurt, and milk, each serving can easily deliver 35–40 g of protein, which helps you stay fuller longer and supports muscle recovery after workouts.
• Rolled oats and chia seeds add fiber that supports digestion and more stable energy instead of a mid-morning crash.

Quick meal prep

• You only need about 5 minutes to stir everything together, then the fridge does the rest while you sleep.
• You can prepare several jars on Sunday so your weekday breakfasts are completely done—no stove, no dishes first thing in the morning.

Customizable

• The base recipe is neutral and slightly vanilla-sweet, so you can turn it into chocolate peanut butter, berries and cream, mocha, or anything you’re craving.
• It works with dairy or plant-based ingredients, with or without protein powder, and can be adapted for gluten-free, dairy-free, or vegan diets.

Perfect creamy texture

• The combo of oats + chia + yogurt creates a pudding-like texture that still tastes like oatmeal, not mush.
• By adjusting the base ratio and chill time, you can choose whether you prefer your oats spoonable and thick or looser and more “porridge-like.”

High Protein Overnight Oats Recipe

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• Author: Sophia Davis
• Total Time: 5 minutes
• Yield: 1 jar of high protein overnight oats 1x

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Description

These high protein overnight oats are ultra-creamy, packed with over 35 grams of protein, and come together in just 5 minutes of prep. Perfect for busy US mornings, meal prep, and anyone who wants a grab-and-go breakfast that actually keeps you full.

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Ingredients

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1/2 cup old-fashioned rolled oats
3/4 cup 2% milk (or milk of choice)
1/4 cup nonfat Greek yogurt
1 scoop (about 1 oz) vanilla whey protein powder
1 tablespoon chia seeds
1–2 teaspoons honey or maple syrup
1/2 teaspoon vanilla extract
Pinch of kosher salt

Optional toppings:
1/2 medium banana, sliced
1/2 cup fresh berries
1 tablespoon peanut butter or almond butter
1 tablespoon chopped walnuts or almonds
1 tablespoon granola

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Instructions

1. Add the rolled oats, protein powder, chia seeds, and salt to a 12–16 oz jar or container and stir to combine.

2. Pour in the milk, Greek yogurt, vanilla extract, and honey or maple syrup. Stir very well, scraping the bottom and sides until the protein powder is completely dissolved.

3. Cover the container with a lid and refrigerate for at least 4 hours, preferably overnight, until the oats are thick and creamy.

4. In the morning, stir the oats. If they are too thick, add a splash of milk to loosen to your desired consistency.

5. Top with sliced banana, berries, nut butter, nuts, or granola just before serving and enjoy chilled or gently warmed in the microwave.

Notes

– For a thicker texture, use 1/2 cup milk instead of 3/4 cup or add an extra 1/2 tablespoon chia seeds.
– For a dairy-free version, use almond, soy, or oat milk plus dairy-free yogurt and a plant-based protein powder.
– If your protein powder tends to clump, whisk it with the milk first, then add the remaining ingredients.
– You can meal prep 3–4 jars at once and store them in the fridge for up to 4 days for easy weekday breakfasts.

• Prep Time: 5 minutes
• Cook Time: 0 minutes
• Category: Breakfast, American cuisine
• Cuisine: American

Nutrition

• Calories: ~450 calories (will vary based on brands and toppings)

Ingredients

Core ingredients (and why they matter)

• Rolled oats (½ cup): Use old-fashioned rolled oats for the best texture; instant oats get mushy, and steel-cut oats don’t soften enough overnight.
• Milk (¾ cup): Any milk works; cow’s milk, soy, or pea milk add more protein, while almond or oat milk give a lighter option.
• Greek yogurt (¼ cup): Adds creaminess, tang, and a big protein boost; choose nonfat for fewer calories or 2%+ for a richer, more satisfying breakfast.
• Protein powder (1 scoop): Whey mixes very smoothly; pea, soy, or blended plant proteins also work but may need a bit more milk for the same texture.
• Chia seeds (1 tbsp): Thicken the oats, add omega-3s, and help keep you full.
• Vanilla, salt, and sweetener: Vanilla and a tiny pinch of salt make the oats taste like dessert; a drizzle of maple syrup or honey balances any protein powder aftertaste.

Ingredient swaps (gluten-free, dairy-free, vegan, no protein powder)

• Gluten-free:
  • Use certified gluten-free rolled oats.
• Dairy-free:
  • Swap Greek yogurt for a thick coconut or soy yogurt.
  • Use soy or pea milk for extra protein or almond/oat milk for a lighter option.
• Vegan:
  • Use plant milk + dairy-free yogurt + vegan protein powder.
  • Sweeten with maple syrup, agave, or date syrup instead of honey.
• No protein powder:
  • Increase Greek yogurt to ½ cup.
  • Add 2 tbsp chia seeds instead of 1 tbsp to compensate for thickness and satiety.
  • Optional: stir in 1–2 tbsp nut butter or 2–3 tbsp cottage cheese for extra protein.

Perfect Overnight Oats Ratio

Base ratio

For one satisfying high-protein serving:

• Oats: ½ cup
• Milk: ¾ cup
• Greek yogurt: ¼ cup
• Chia seeds: 1 tbsp
• Protein powder: 1 scoop (about 25–30 g)

Think of it as:
1 part oats : 2 parts total liquid (milk + yogurt) plus chia + protein for thickness and protein.

How to adjust thickness

You can fine-tune the texture easily:

• For thicker oats:
  • Use ½ cup milk instead of ¾ cup.
  • Add an extra ½ tbsp chia seeds.
  • Use a thicker yogurt (Greek vs. regular).
• For thinner, more porridge-like oats:
  • Increase milk to 1 cup.
  • Use less chia (½ tbsp) or skip yogurt.
• If it’s too thick in the morning:
  • Stir in 2–3 tbsp milk until it loosens to your liking.
• If it’s too thin in the morning:
  • Stir in 1–2 tsp chia seeds and let it sit 10–15 minutes, or mix in a spoonful of nut butter to thicken and add richness.

How to Make High Protein Overnight Oats

Step-by-step

1. Choose your container
   • A 12–16 oz jar or lidded container works best. Clear jars make it easy to see if any protein powder is stuck at the bottom.
2. Mix dry ingredients first
   • Add oats, protein powder, chia seeds, and a pinch of salt.
   • Stir or close the lid and shake so the protein powder coats the oats and chia.
3. Add liquids and flavor
   • Pour in milk, yogurt, vanilla, and your sweetener of choice.
   • Stir thoroughly, scraping the sides and bottom; take a few extra seconds to make sure there are no dry clumps.
4. Chill
   • Cover and refrigerate for at least 4 hours, ideally 8+ hours.
   • The mix will look slightly runny at first; chia and oats will absorb the liquid and thicken overnight.
5. Finish and serve
   • In the morning, give your oats a good stir.
   • Adjust consistency with a splash of milk if needed.
   • Add toppings (fruit, nuts, nut butter, seeds, chocolate chips) just before eating.

Pro tips for non-gritty oats

• Pre-mix protein with yogurt: Stir protein powder into yogurt first until smooth, then add milk and other ingredients; this dramatically reduces chalkiness.
• Use a shaker bottle or whisk: If your protein tends to clump, use a small whisk or shake everything in a jar before chilling.
• Avoid too much dry powder: If you’re using a very thick protein powder, don’t pack your scoop; level it off so it dissolves well.
• Let it sit, then stir again: After adding liquids, let the mixture sit 2–3 minutes, then stir again to break up any remaining clumps.
• Choose the right protein: Whey isolate usually mixes smoother than some grainy vegan blends; if using plant-based, add a bit more milk and whisk thoroughly.

Flavor Variations

Use the base recipe and add these mix-ins before chilling, plus toppings before serving.

Chocolate Peanut Butter

Mix-in before chilling:

• 1 tbsp natural peanut butter
• 1 tbsp unsweetened cocoa powder
• Extra 1–2 tsp maple syrup or honey if needed

Topping ideas:

• Banana slices
• Crushed peanuts or cacao nibs
• A small drizzle of melted peanut butter

Strawberries & Cream

Mix-in before chilling:

• ¼–⅓ cup chopped fresh or frozen strawberries
• Optional: 1 extra tbsp Greek yogurt for extra creaminess

Topping ideas:

• Additional fresh strawberries
• A spoonful of vanilla yogurt on top
• Sprinkle of crushed almonds or granola for crunch

Blueberry Cheesecake

Mix-in before chilling:

• ¼–⅓ cup blueberries (fresh or frozen)
• 1–2 tbsp low-fat cream cheese or extra-thick Greek yogurt
• ¼ tsp lemon zest (optional, but highly recommended)

Topping ideas:

• Extra blueberries
• Crushed graham crackers or oat-based granola
• A tiny drizzle of honey

Mocha

Mix-in before chilling:

• 1–2 tsp instant coffee or espresso powder
• 1 tbsp unsweetened cocoa powder
• Extra 1–2 tsp sweetener if needed to balance the bitterness

Topping ideas:

• Dark chocolate chips or shavings
• A spoonful of Greek yogurt or whipped topping
• Cocoa powder or cinnamon dusted on top

For a healthy and time-saving weekly plan, this easy chicken meal prep idea is perfect for quick lunches and dinners without stress.

Make This Fit Your Goals

For weight loss

• Use nonfat or 1% Greek yogurt and lower-fat milk (or unsweetened almond milk).
• Use 1 tsp sweetener or rely on fruit for sweetness to avoid excess sugar.
• Choose fruit toppings (berries, apple slices) and sprinkle nuts lightly instead of big scoops of nut butter.
• Stick to one serving of oats (½ cup); if you’re very hungry, add extra low-calorie volume like berries rather than more oats.

For muscle gain

• Use 2% or whole milk and 2%+ Greek yogurt for extra calories and creaminess.
• Add ½ extra scoop of protein powder or 2–3 tbsp cottage cheese for more protein.
• Add energy-dense toppings:
  • 1–2 tbsp peanut butter or almond butter
  • 1–2 tbsp chopped nuts or seeds
  • Banana, dried fruit, or a bit of granola for extra carbs
• If your appetite is big, use ⅔–¾ cup oats while adjusting milk to keep the right texture.

Without protein powder

To keep protein high without any powder:

• Oats: ½ cup
• Greek yogurt: ½ cup
• Milk: ½–¾ cup
• Chia seeds: 2 tbsp
• Optional: 2–3 tbsp cottage cheese, or 1–2 tbsp nut or seed butter

This combo can still get you a high-protein, very satisfying breakfast using only whole-food ingredients.

Storage & Meal Prep

How to store

• Keep overnight oats covered in the fridge at or below 4 °C / 40 °F.
• For best taste and texture, eat within 3–4 days; after that, the oats get a bit softer but are usually still fine if kept cold and handled cleanly.
• Store toppings like fresh fruit, nuts, and granola separately and add right before eating to keep them fresh and crunchy.

Big batch prep

To meal prep 4 servings at once:

• Dry ingredients:
  • 2 cups oats
  • 4 tbsp chia seeds
  • 4 scoops protein powder
  • ½–1 tsp salt
• Wet ingredients:
  • 3 cups milk (adjust slightly for preferred thickness)
  • 1 cup Greek yogurt
  • 2–4 tbsp maple syrup or honey
  • 2 tsp vanilla

Steps:

1. Mix the dry ingredients in a large bowl.
2. Add milk, yogurt, vanilla, and sweetener; whisk until smooth.
3. Divide evenly into 4 jars or containers.
4. Chill overnight. You can add different toppings to each jar so you don’t get bored.

Food safety notes:

• Always start with clean jars and utensils to reduce the risk of spoilage.
• Don’t leave your oats at room temperature for more than about 2 hours total; put them back in the fridge soon after serving if not finished.

Nutrition Info

Macros per serving (approximate)

For the base recipe (with nonfat Greek yogurt, cow’s milk, and one 30 g scoop whey protein; no toppings):

• Calories: ~420–460 kcal
• Protein: ~35–40 g
• Carbohydrates: ~45–50 g
• Fiber: ~8–10 g
• Fat: ~8–10 g (depending on milk and yogurt choice)

Exact numbers will vary depending on your specific brands and measurements, so if you track macros closely, plug your ingredients into a nutrition calculator.

How toppings affect macros

• Nut butter (1 tbsp): Adds roughly 90–100 calories, ~3–4 g protein, ~8–9 g fat.
• Nuts/seeds (1 tbsp): Adds ~40–60 calories, small amounts of protein and healthy fats.
• Banana (½ medium): Adds ~50 calories and ~13 g carbs.
• Berries (½ cup): Adds ~30–40 calories and a few grams of fiber.
• Granola (¼ cup): Often adds 100+ calories, carbs, and some fat—great for bulking, less ideal if you’re cutting.

More High Protein Breakfast Ideas

If you like this high protein overnight oats recipe, you’ll probably enjoy:

• High-protein Greek yogurt parfaits with berries, chia seeds, and granola.
• Egg-based breakfasts like veggie omelets, egg muffins, or scrambled eggs with cottage cheese.
• High-protein smoothies made with Greek yogurt or tofu, fruit, and oats.
• Cottage cheese bowls with fruit, nuts, seeds, and a drizzle of honey.

For your blog, you can internally link this recipe to those other high-protein breakfast posts, your meal-prep guides, and any nutrition or weight-loss content so readers can easily build a full high-protein breakfast routine.

FAQs

Can I warm overnight oats?

Yes, you can.

• Transfer your oats to a microwave-safe bowl or jar (without a metal lid).
• Heat in 20–30 second bursts, stirring between each, until just warm.
• If they get too thick when heated, stir in a splash of milk.

How long do they last?

• When stored properly in the fridge, high protein overnight oats usually stay good for up to 4 days.
• If they smell sour (beyond the natural tang of yogurt), look separated in a strange way, or have any mold, discard them.

Can I freeze them?

Freezing is possible but not ideal for texture.

• If you do freeze, use freezer-safe containers and leave space for expansion.
• Thaw overnight in the fridge, then stir well and add fresh toppings the next day.
• Note that frozen-and-thawed oats can be a bit softer and less creamy.

Kid-friendly version?

Yes, and it’s a great make-ahead breakfast for kids.

• Use milder flavors (vanilla, cinnamon, berries) and go easy on coffee, cocoa, or intense protein flavors.
• Consider reducing protein powder and relying more on yogurt, especially for younger children.
• Let your child choose a topping “bar” in the morning (banana slices, berries, a few chocolate chips, nuts if appropriate for age) to make it fun and more appealing.