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High Protein Overnight Oats

A quick, protein-packed breakfast that combines rolled oats, Greek yogurt, chia seeds, and milk, perfect for busy mornings or meal prep.
Prep Time 5 minutes
Total Time 7 hours
Serving Size 3 servings

Ingredients

Main ingredients

  • 1 cup rolled oats Old-fashioned rolled oats give the best texture.
  • 1 cup Greek yogurt (plain or vanilla; full-fat or low-fat) Adds protein and creaminess.
  • 2 cups milk (dairy or non-dairy) Soy or pea milk is higher-protein.
  • 2 tablespoons chia seeds Thickens the mixture.
  • 1 tablespoon honey or maple syrup Optional, adjust to taste.
  • to taste fresh fruit or nuts for topping Optional toppings for added flavor.

Instructions

Preparation

  • Choose a mixing bowl or jar with a lid for refrigeration.
  • Add the rolled oats, Greek yogurt, chia seeds, and optional honey into the container.
  • Pour in the milk and stir thoroughly until everything is evenly combined.
  • Cover the jar or bowl and refrigerate for at least 6 hours, preferably overnight.
  • In the morning, stir the oats again to loosen the mixture. Add a splash of milk if it’s too thick.
  • Top with fresh fruit, nuts, seeds, or a drizzle of nut butter, then serve.

Notes

Refrigerate in a sealed jar for up to 3–4 days. Stir well before eating and add a splash of milk if needed. Freezing is not ideal for fully prepared overnight oats.