High-Protein Overnight Oats Recipe

Learn how to make the best homemade high-protein overnight oats with this easy baking recipe! Combining rolled oats with Greek yogurt, protein powder, and nutrient-dense seeds creates a foolproof breakfast that delivers 25g of protein per serving. Perfect for meal prep and customizable with your favorite mix-ins!

Difficulty:

Beginner

Prep Time:

10 mins

Cook Time:

0 mins

Serves:

1 jar

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">60g rolled oats</li><li class="ingredients-single-item">150g Greek yogurt (0% or full-fat)</li><li class="ingredients-single-item">20g vanilla or unflavored protein powder</li><li class="ingredients-single-item">15g chia seeds</li><li class="ingredients-single-item">10g ground flaxseed</li><li class="ingredients-single-item">180ml unsweetened almond milk (or any milk of choice)</li><li class="ingredients-single-item">1 tbsp honey or maple syrup (adjust to taste)</li><li class="ingredients-single-item">¼ tsp vanilla extract</li><li class="ingredients-single-item">¼ 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, nut butter</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 385 calories

🥑 Fat: 14 g

🧈 Saturated Fat: 4 g

🍞 Carbohydrates: 32 g

🍭 Sugar: 5 g

🍗 Protein: 35 g

🫀 Cholesterol: 85 mg

🧂 Sodium: 450 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Mason jar or airtight container</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>In your mason jar or container, combine the rolled oats, protein powder, chia seeds, ground flaxseed, cinnamon, and salt. Stir well to ensure even distribution of the protein powder and spices throughout the dry ingredients.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Pour in the almond milk and add the Greek yogurt, honey or maple syrup, and vanilla extract. The combination of protein powder and Greek yogurt creates two complementary protein sources with different absorption rates for sustained energy release.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Stir the mixture thoroughly until completely combined with no dry pockets of oats or protein powder remaining. Make sure to scrape the bottom and sides of the jar to incorporate everything. The mixture should be quite wet at this stage – the chia seeds and flaxseeds will absorb liquid overnight and create a pudding-like consistency.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Secure the lid tightly on your jar or container and place in the refrigerator for at least 6 hours, but preferably overnight (8-12 hours). This resting time allows the oats to soften and the chia seeds to gel, creating that perfect creamy texture while the flavors meld together.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>In the morning, remove from the refrigerator and check the consistency. If it's too thick, stir in an additional splash of milk. If it's too thin, add a spoonful more of chia seeds or protein powder and let it sit for 10 minutes to thicken.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Add your favorite toppings just before serving. For additional protein, consider adding a tablespoon of nut butter, a sprinkle of hemp seeds, or some Greek yogurt on top. Fresh fruit provides natural sweetness and a texture contrast to the creamy oats.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Enjoy cold straight from the refrigerator, or if you prefer a warm breakfast, microwave the mixture for 45-60 seconds, stirring halfway through. Just be aware that heating may affect some of the protein structure in the yogurt.</li></ol>

FAQs

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

What ingredients are used in High-Protein Overnight Oats?

The key ingredients are rolled oats, Greek yogurt, protein powder, chia seeds, ground flaxseed, milk of choice, sweetener, vanilla extract, and cinnamon. These combine to create a nutrient-dense breakfast that delivers 25g of protein per serving.

How to cook High-Protein Overnight Oats at home?

Learn how to cook High-Protein Overnight Oats by simply combining dry ingredients (oats, protein powder, seeds, spices) with wet ingredients (yogurt, milk, sweetener, vanilla) in a jar, stirring thoroughly, and refrigerating overnight. No actual cooking required - just mix, chill, and enjoy a protein-packed breakfast the next morning!

Can I heat overnight oats or are they meant to be eaten cold?

While traditionally enjoyed cold, you can absolutely warm overnight oats in the microwave for 45-60 seconds if you prefer. Just note that heating may slightly affect the protein structure in the yogurt and the texture of the chia seeds.

How long do protein overnight oats stay fresh in the refrigerator?

Properly stored in an airtight container, protein overnight oats will stay fresh for 3-5 days in the refrigerator. This makes them perfect for weekly meal prep, though toppings like fresh fruit are best added just before serving.

What are the best protein powders to use in overnight oats?

The best options are whey, plant-based (pea, hemp, or brown rice), or collagen peptides. Choose unflavoured or complementary flavours like vanilla or chocolate. Ensure it blends well when cold to avoid grittiness in your overnight oats.

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