High-Protein Blended Overnight Oats Recipe

Learn how to make the best homemade high-protein blended overnight oats with this easy baking recipe. This foolproof method transforms simple ingredients into a silky-smooth, protein-rich breakfast that tastes indulgent but keeps you energized all morning. Perfect for meal prep and customizable with your favorite mix-ins!

Difficulty:

Beginner

Prep Time:

10 mins

Cook Time:

0 mins

Serves:

2 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">100g rolled oats</li><li class="ingredients-single-item">40g protein powder (vanilla or unflavored)</li><li class="ingredients-single-item">250ml unsweetened almond milk (or any milk of choice)</li><li class="ingredients-single-item">140g Greek yogurt</li><li class="ingredients-single-item">2 tbsp chia seeds</li><li class="ingredients-single-item">1 tbsp honey or maple syrup (plus more for serving)</li><li class="ingredients-single-item">1/2 tsp vanilla extract</li><li class="ingredients-single-item">1/4 tsp ground cinnamon</li><li class="ingredients-single-item">Pinch of salt</li><li class="ingredients-single-item">Optional toppings: fresh berries, sliced banana, chopped nuts, or additional honey</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 385 calories

🥑 Fat: 17 g

🧈 Saturated Fat: 8 g

🍞 Carbohydrates: 35 g

🍭 Sugar: 3 g

🍗 Protein: 24 g

🫀 Cholesterol: 245 mg

🧂 Sodium: 680 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Blender or food processor</li><li class="equipment-single-item">Mason jars or airtight containers</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Place the rolled oats in your blender or food processor and pulse until they reach a flour-like consistency. This breaks down the tough texture of whole oats and will create an incredibly smooth final product.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Add the protein powder, almond milk, Greek yogurt, chia seeds, honey or maple syrup, vanilla extract, cinnamon, and salt to the blender with the ground oats. Blend until completely smooth, about 30-45 seconds. The mixture should have a pourable but thick consistency.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Pour the blended mixture evenly into two mason jars or airtight containers. Give each jar a gentle tap on the counter to remove any air bubbles and ensure the mixture settles properly.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Seal the containers and place them in the refrigerator for at least 4 hours, though overnight (8-12 hours) is ideal. This resting time allows the chia seeds to expand and the blended oats to fully hydrate, resulting in a pudding-like texture.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>When ready to serve, give the oats a good stir. If the mixture seems too thick, add a splash of milk to reach your desired consistency. The oats will continue to thicken as they sit, which is perfectly normal due to the hydration of the chia seeds and ground oats.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Top with your choice of fresh berries, sliced banana, chopped nuts, or a drizzle of additional honey. These toppings not only add flavor but also provide textural contrast to the smooth oats. Enjoy immediately or replace the lid and take it on the go!</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>These blended overnight oats will keep well in the refrigerator for up to 4 days, making them perfect for meal prep. You might notice some separation over time – this is normal! Simply stir before enjoying.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Blended Overnight Oats Recipe?

This recipe requires rolled oats, protein powder, unsweetened almond milk (or milk of choice), Greek yogurt, chia seeds, honey or maple syrup, vanilla extract, ground cinnamon, and a pinch of salt. Optional toppings include fresh berries, sliced banana, and chopped nuts.

How to cook High-Protein Blended Overnight Oats Recipe at home?

Learn how to cook High-Protein Blended Overnight Oats Recipe by blending oats into a flour consistency, combining with protein powder, milk, yoghurt, chia seeds and flavourings, then refrigerating overnight. No actual cooking is required—it's a no-heat preparation method that relies on refrigeration to achieve the perfect pudding-like texture.

Can I prepare blended overnight oats for the entire week?

Yes! These blended overnight oats keep well in the refrigerator for up to 4 days, making them perfect for weekly meal prep. You might notice some separation over time, which is completely normal—simply give them a good stir before enjoying each portion.

What's the best protein powder to use for overnight oats?

The best protein powder for overnight oats depends on dietary preferences, but whey, plant-based (pea, hemp, or soy), or collagen protein all work well. Choose vanilla or unflavoured varieties for versatility, and ensure it blends smoothly without a chalky texture.

How can I make these oats more filling for active days?

Boost the satiety factor by adding healthy fats like a tablespoon of nut butter, some sliced avocado, extra chia or flax seeds, or chopped nuts. You could also increase the protein powder slightly or add an extra scoop of Greek yoghurt for more protein.

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