High-Protein Overnight Oats
A make-ahead breakfast with rolled oats, protein powder, chia seeds, and optional Greek yogurt, perfect for busy mornings and post-workout refuels.
Ingredients
Main Ingredients
- 1 cup rolled oats (old-fashioned) Quick oats will work but produce a softer texture.
- 2 cups milk or dairy-free alternative Use higher-protein milks (soy, pea) if you want more protein.
- 1 scoop protein powder (whey, casein, or plant-based) Choose unflavored or vanilla for versatility.
- 1 tablespoon chia seeds Helps thicken and adds omega-3s.
- 1 tablespoon honey or maple syrup Adjust to taste; use maple for vegan.
- 1/2 cup Greek yogurt Optional for creaminess and extra protein; use dairy-free yogurt to keep it vegan.
Toppings
- fresh fruits (berries, banana)
- nuts (almonds, walnuts) For texture.
- seeds (pumpkin, hemp) For texture.
Instructions
Preparation
- In a large bowl or directly in a mixing jar, combine the rolled oats, milk, protein powder, chia seeds, and honey or maple syrup. Stir thoroughly so the protein powder dissolves and there are no clumps.
- If using Greek yogurt, fold it in gently until the mixture is smooth and creamy.
- Divide the mixture into individual jars or airtight containers. Leave a little headspace if you plan to add toppings in the morning.
- Seal the jars and refrigerate for at least 6 hours, ideally overnight.
Serving
- In the morning, give each jar a good stir. Add your favorite toppings and serve cold or at room temperature.
Notes
Serve straight from the jar for a portable breakfast. For a dessert-like treat, add cocoa powder and cacao nibs, then top with raspberries. Store sealed jars for up to 4–5 days in the fridge and for up to one month in the freezer.