High-Protein Overnight Oats
Meal-prep high-protein overnight oats with Greek yogurt, milk, and chia for a grab-and-go USA breakfast that actually keeps you full. Stir, chill overnight, and top in the morning—no raw eggs, no blender, about 30g protein per jar.
🛒Ingredients
- 1/2 cup old-fashioned rolled oats (not steel-cut)
- 1/2 cup plain nonfat or low-fat Greek yogurt
- 1/2 cup milk of choice (dairy or unsweetened almond)
- 1 scoop (about 25–30g) vanilla or unflavored whey or plant protein powder
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup or honey (optional)
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Optional toppings: berries, banana slices, peanut butter, cinnamon
🔧Kitchen Tools Needed
- Mason jar or meal-prep container
- Measuring cups
- Spoon
📝Instructions
- 1
In a 12–16 ounce jar or container, stir oats, Greek yogurt, milk, protein powder, chia, maple syrup, vanilla, and salt until the powder is fully dissolved and no dry clumps remain.
- 2
Seal and refrigerate at least 4 hours or overnight (up to 4 days).
- 3
In the morning stir. If too thick, loosen with a splash of milk. Add fresh toppings just before eating.
- 4
Keep jars cold (under 40°F). Do not leave at room temperature more than 2 hours.
- 5
For peanut butter cup style: stir in 1 tablespoon peanut butter and top with mini chocolate chips after chilling.
- 6
Use pasteurized dairy/yogurt only; this recipe has no raw eggs.
🥗Nutrition Information
⚡Calories per serving: 420
🏷️Recipe Tags
❓Frequently Asked Questions
How much protein?
With Greek yogurt and one scoop of protein powder you’ll typically land around 28–35g depending on brands.
Can I use steel-cut oats?
Not for the classic overnight method—they stay too chewy. Use old-fashioned rolled oats.
Dairy-free?
Use plant milk, dairy-free yogurt, and a plant protein powder.
Why is it chalky?
Whisk protein powder thoroughly with the milk/yogurt first, then add oats and chia.
How long do they keep?
Up to 4 days refrigerated. Add fruit toppings the day you eat.
