If mornings always feel rushed, this overnight oats recipe is your new best friend. It’s quick to assemble, packed with protein, and tastes like a treat. You’ll wake up to a creamy, chilled bowl that keeps you full for hours without a heavy calorie load.

The best part: no cooking, no fuss, and it’s fully customizable. Make it once, and you’ll keep it on repeat all week.

Why This Recipe Works

This overnight oats recipe hits that sweet spot of high protein and low calories by combining oats with Greek yogurt and a protein boost. The dairy gives creaminess without extra fat, and the oats soak up liquid overnight for a pudding-like texture.

A touch of fruit, spices, and optional sweetener bring flavor without pushing calories too high. You can prep it in minutes and let the fridge do the rest. It’s ideal for busy mornings or a grab-and-go snack that actually satisfies.

Shopping List (Ingredients)

• Old-fashioned rolled oats (not quick oats)
• Plain nonfat Greek yogurt
• Unsweetened almond milk (or any low-calorie milk)
• Vanilla protein powder (whey or plant-based)
• Chia seeds (optional but great for texture)
• Ground cinnamon
• Frozen or fresh berries (strawberries, blueberries, raspberries)
• Sweetener of choice (stevia, monk fruit, or a little maple syrup)
• Vanilla extract (optional)
• Pinch of salt

 

Instructions

1. Grab a jar or container with a lid.A 12–16 oz jar works well so you have room to stir and add toppings.
2. Add dry ingredients: 1/2 cup rolled oats, 1 tablespoon chia seeds, 1/2 teaspoon cinnamon, and a tiny pinch of salt.
3. Mix your protein base: In a small bowl, whisk 1/2 cup nonfat Greek yogurt with 1/2 to 3/4 cup unsweetened almond milk and 1 scoop vanilla protein powder. Stir until smooth, with no clumps.
4. Combine the mixtures: Pour the protein base over the oats. Stir well so everything is evenly mixed and the oats are fully coated.
5. Flavor it: Add 1/2 teaspoon vanilla extract and a touch of sweetener to taste.Start small—you can always add more in the morning.
6. Add berries: Fold in 1/3 to 1/2 cup berries. If using frozen berries, there’s no need to thaw; they’ll soften overnight and add great color.
7. Seal and chill: Close the lid and refrigerate for at least 4 hours, ideally overnight, until thick and creamy.
8. Morning check: Give it a stir. If it’s too thick, loosen with a splash of milk.If it’s too thin, stir in a spoonful of yogurt or a bit more oats and wait 5 minutes.
9. Top and enjoy: Add a dusting of cinnamon, a few fresh berries, or a sprinkle of crushed nuts if you have calories to spare.

Keeping It Fresh

These oats keep well in the fridge for up to 4 days. Make a few jars at once for easy grab-and-go breakfasts. If you’re using fresh fruit, it’s fine to add before chilling.

For delicate fruit like banana or peaches, add them in the morning so they don’t brown or get mushy. Keep the jars sealed tightly to prevent odors from the fridge sneaking in.

Why This is Good for You

This bowl offers a strong balance of protein, fiber, and slow-digesting carbs. Protein supports muscle repair and keeps hunger at bay.

Oats bring beta-glucan fiber, which may help with heart health and steady energy. Chia seeds add omega-3s and more fiber for a thicker, more satisfying texture. Berries contribute antioxidants and natural sweetness, so you need less added sugar.

Common Mistakes to Avoid

• Using quick oats: They tend to get mushy.Rolled oats hold their texture better.
• Adding too much liquid: This leads to a soupy bowl. Stick to the measurements and adjust in the morning if needed.
• Skipping the pinch of salt: A tiny bit brings out sweetness and boosts flavor without extra calories.
• Not mixing the protein powder first: Whisking it with milk and yogurt avoids clumps.
• Over-sweetening: Protein powder and berries often provide enough sweetness. Start with less.

Recipe Variations

• Chocolate PB Crunch: Use chocolate protein powder, add 1 teaspoon cocoa powder, and top with 1 teaspoon crushed peanuts or a drizzle of powdered peanut butter mixed with water.
• Apple Pie: Stir in 1/2 cup finely diced apple, extra cinnamon, and a pinch of nutmeg.A teaspoon of maple syrup goes a long way.
• Lemon Blueberry: Add lemon zest and a squeeze of lemon juice with blueberries. Fresh and bright without many calories.
• Tropical: Swap berries for diced pineapple and mango. Use coconut almond milk and add a few unsweetened coconut flakes on top.
• Plant-Based Protein: Use a pea or rice protein and a dairy-free yogurt.Adjust milk to get the right consistency since plant proteins can thicken more.
• Extra Fiber Boost: Add 1 tablespoon ground flaxseed. If it thickens too much, add a splash more milk.

FAQ

How much protein is in one serving?

With 1/2 cup oats, 1/2 cup nonfat Greek yogurt, 1 scoop protein powder, and milk, you’ll typically get around 30–40 grams of protein, depending on your protein powder brand and exact amounts.

Can I make it without protein powder?

Yes. Increase the Greek yogurt to 3/4 cup and reduce milk slightly to keep it thick.

It won’t be as high in protein, but still satisfying and creamy.

Can I warm up overnight oats?

Absolutely. Microwave in 20–30 second bursts, stirring between, until it’s warm. You may need a splash of milk to loosen the texture.

Are steel-cut oats okay for this?

Not for this quick version.

Steel-cut oats need more liquid and time. If you want to try them, par-cook first or let them soak for 24–36 hours with extra milk.

What if I’m avoiding dairy?

Use a thick dairy-free yogurt (like coconut or almond) and a plant-based protein. You may need less milk since some plant proteins thicken more.

Can I prep a whole week at once?

Yes, but for best texture, make 3–4 days at a time.

If prepping 5 days, keep fruit separate and add the last day or two to keep it fresh.

How do I keep calories low but flavor high?

Use spices like cinnamon or cardamom, vanilla extract, citrus zest, and berries. Sweeten with stevia or monk fruit, and keep nut toppings modest.

Final Thoughts

This Easy High Protein Overnight Oats recipe gives you a creamy, satisfying breakfast that fits a busy schedule and a calorie-conscious plan. It’s simple, flexible, and tastes great every time.

Mix a jar tonight, and enjoy a ready-made happiness bowl in the morning. Once you find your favorite variation, you’ll wonder how you ever did mornings without it.