If you want a breakfast that keeps you full, tastes great, and won’t spike your carbs, these high-protein overnight oats are the answer. They’re creamy, lightly sweet, and take less than five minutes to prep the night before. In the morning, you get a chilled, spoonable bowl that feels indulgent but fits your goals.

With 25 grams of protein and smart, low-carb swaps, this recipe is a daily staple you’ll actually look forward to. Make a jar for tomorrow—or a few for the week.

Why This Recipe Works

• High protein, low fuss: Greek yogurt and protein powder deliver a solid 25g protein without cooking or complicated steps.
• Lower in carbs: We use a modest portion of rolled oats and boost fiber with chia and flax to help balance carbs.
• Creamy texture: The mix of yogurt and milk creates a thick, satisfying texture that holds up overnight.
• Customizable: You can adjust sweetness, flavor, and toppings to match your taste or macros.
• Meal-prep ready: Make multiple jars at once for quick grab-and-go breakfasts.

Ingredients

• 1/3 cup rolled oats (use gluten-free if needed)
• 1/2 cup unsweetened almond milk (or cashew milk; dairy works too)
• 1/3 cup plain nonfat Greek yogurt (adds creaminess and protein)
• 1 scoop vanilla whey or plant-based protein powder (about 25–30g per scoop)
• 1 tablespoon chia seeds (for thickness and fiber)
• 1 teaspoon ground flaxseed (optional, for healthy fats)
• 1–2 teaspoons erythritol, monk fruit, or honey (sweeten to taste; choose a low-carb option if desired)
• 1/2 teaspoon vanilla extract
• Pinch of cinnamon and a small pinch of salt (boosts flavor)
• Toppings (optional): a few berries, chopped nuts, unsweetened coconut flakes, or a drizzle of nut butter

How to Make It

1. Combine dry ingredients: In a jar or bowl, add rolled oats, chia seeds, ground flax, cinnamon, salt, and protein powder. Stir to evenly distribute the powder so it doesn’t clump later.
2. Add wet ingredients: Pour in almond milk, Greek yogurt, vanilla, and your chosen sweetener.
3. Mix well: Stir thoroughly until no dry pockets remain.

   The mixture should look slightly loose—it thickens as it chills.

4. Seal and chill: Cover and refrigerate for at least 4 hours, ideally overnight.
5. Stir and adjust: In the morning, give it a good stir. If it’s too thick, add a splash of milk. If you want it sweeter, add a touch more sweetener.
6. Top and serve: Add berries, a few nuts, or a teaspoon of nut butter.

   Keep toppings simple to stay low-carb.

Keeping It Fresh

• Storage: Keep in an airtight container in the fridge for up to 3–4 days. Stir before eating.
• Batch prep: You can make 3–4 jars at once. Add fresh toppings right before serving to maintain texture.
• Protein powder note: Some powders thicken more over time.

  If it firms up too much after day two, loosen with extra milk.

• Travel tips: Use a screw-top jar and keep a mini packet of nuts or a squeeze pack of nut butter to top on the go.

Health Benefits

• Muscle-friendly protein: Around 25g of protein supports recovery, satiety, and stable energy through the morning.
• Smart carbs and fiber: A smaller portion of oats plus chia and flax gives steady-release energy without a heavy carb load.
• Healthy fats: Chia and flax provide omega-3s that support heart and brain health.
• Gut-friendly: Greek yogurt adds probiotics, and the fiber supports digestion.
• Blood sugar balance: The combo of protein, fiber, and fat helps blunt glucose spikes compared to typical sweet breakfasts.

Common Mistakes to Avoid

• Using too much liquid: If you pour in extra milk “just in case,” you’ll get a soupy texture. Start with the amounts listed and adjust in the morning if needed.
• Skipping the salt: A tiny pinch sharpens flavor and makes the oats taste less flat.
• Not mixing the protein powder well: Clumps form if the powder isn’t distributed with the dry ingredients first.
• Overloading toppings: Piling on fruit or sweet granola can push carbs up quickly. Keep toppings minimal and deliberate.
• Choosing the wrong protein powder: Some powders are chalky or overly sweet.

  Pick one you enjoy with simple ingredients.

Alternatives

• Dairy-free: Swap Greek yogurt for a thick coconut yogurt and use a plant-based protein powder.
• Extra low-carb: Reduce oats to 1/4 cup and increase chia to 1.5 tablespoons. This keeps texture thick with fewer carbs.
• Chocolate version: Use chocolate protein powder, add 1 teaspoon cocoa powder, and top with a few cacao nibs.
• Peanut butter swirl: Stir in 1 teaspoon natural peanut butter before chilling for a richer, dessert-like vibe.
• Berry cheesecake: Add lemon zest and a few mashed raspberries. Keep the portion small to stay low-carb.
• Warm it up: Gently microwave in 20–30 second bursts, stirring between, until lightly warm.

  Add a splash of milk if it gets too thick.

FAQ

Can I use steel-cut oats instead of rolled oats?

Steel-cut oats don’t soften as well overnight without pre-cooking. For this recipe, rolled oats give the best texture. If you only have steel-cut, par-cook them first and reduce the milk slightly.

How do I reach exactly 25g of protein?

Use a protein powder that provides around 20g per scoop and pair it with 1/3 cup nonfat Greek yogurt (about 6–8g).

Together, that typically lands near 25g, depending on brands.

Is this recipe gluten-free?

Yes, if you use certified gluten-free rolled oats and a gluten-free protein powder. Always check labels to be sure.

Can I make it without sweetener?

Absolutely. The vanilla and cinnamon add flavor on their own.

If you want a hint of sweetness without sugar, use a few drops of liquid stevia or monk fruit.

What’s the best protein powder for overnight oats?

Whey blends tend to be the creamiest. For dairy-free or vegan, pea or pea-rice blends work well. Choose a powder with a flavor you actually like and minimal gums or fillers.

How many carbs are in this?

It varies by brand and toppings, but with 1/3 cup oats, almond milk, Greek yogurt, chia, and a low-carb sweetener, you’ll generally land in a moderate-to-low carb range.

For even fewer carbs, reduce the oats and add more chia as noted in the alternatives.

Can I prep a whole week at once?

Three to four days is the sweet spot for best taste and texture. If you want a full week, make a second batch midweek or prep the dry mix in jars and add wet ingredients two to three days at a time.

Why is my mixture too thick in the morning?

Chia and protein powder continue absorbing liquid as they sit. Just stir in a splash or two of milk until it’s the consistency you like.

Can I add fruit without raising carbs too much?

Yes—stick to a small handful of berries.

They’re lower in sugar compared to bananas or mango and pair well with vanilla or chocolate flavors.

In Conclusion

These high-protein overnight oats are simple, satisfying, and easy to tailor to your routine. With smart ingredients and quick prep, you get a creamy breakfast that supports your goals without sacrificing flavor. Keep a few jars ready in the fridge, switch up the flavors, and enjoy a steady, energized start to your day.