Name: High-Protein Overnight Oats
Prep time: 5 min
Total time: PT-488455H14M54S
Cuisine: American
Ingredients: 1/2 cup old-fashioned rolled oats (gluten-free if needed); 1/2 cup milk (almond, oat, cashew, or dairy); 1/2 cup Greek yogurt or non-dairy yogurt; 1 scoop vanilla or unflavored protein powder; 1 tbsp chia seeds; 1/2 tsp vanilla extract; Optional add-ins: mashed banana, diced apple, cinnamon, nut butter, coconut, berries, maple syrup

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Creamy, refreshing, and packed with over 40 grams of protein, these high-protein overnight oats are my favorite grab-and-go breakfast. Whether I’m running out the door or planning a lazy weekend morning, I love how quick and easy it is to whip up a batch that lasts all week. With over 10 delicious flavor options, I never get bored—and I stay full for hours.

High-Protein Overnight Oats

Why You’ll Love This Recipe

High in Protein: Each serving packs over 40 grams of protein to fuel my day.
Customizable Flavors: I switch things up with options like Banana Bread, Apple Pie, and Peanut Butter & Jelly.
Meal Prep Friendly: I prep 5 jars on Sunday and have breakfast ready all week.
Quick and Easy: It only takes about 5 minutes to prep a batch.
Dairy-Free Options Available: I can easily make it vegan with plant-based yogurt and milk.
Great Texture: The combo of oats, chia seeds, and yogurt gives it a thick and creamy consistency.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

milk (almond, oat, cashew, or dairy—whatever I have on hand)
Greek yogurt or a non-dairy alternative like coconut yogurt
old-fashioned rolled oats (I use gluten-free if needed)
vanilla or unflavored protein powder (whey, pea, or plant-based)
chia seeds
vanilla extract
flavor add-ins like bananas, apples, cinnamon, nut butter, coconut, berries, or maple syrup

Directions

I add the base ingredients (oats, yogurt, milk, protein powder, chia seeds, vanilla) into a mason jar or small container.
I stir well to make sure the oats are fully submerged. If things look dry, I add a splash more milk.
Next, I pick a flavor and mix in the add-ins—like mashed banana, peanut butter, diced apple, or pumpkin puree.
I seal the jar and pop it in the fridge to soak overnight (or at least 6 hours).
In the morning, I stir, add a little more milk if I want, and top with extra fruit or nut butter.

I enjoy it cold straight from the fridge, but I can warm it up in the microwave for 30–60 seconds if I’m craving something cozy.

Servings and timing

This recipe makes 1 serving.

Prep time: 5 minutes
Chill time: at least 6 hours, preferably overnight
Total time: 5 minutes active + overnight soak

I usually multiply the recipe to make 3 to 5 servings for the week.

Variations

I love how easy it is to change the flavor profile. Here are some of my go-tos:

Banana Bread: Mashed banana, cinnamon, and chocolate chips
Apple Pie: Diced apple, maple syrup, cinnamon, and pecans
Peanut Butter & Jelly: Natural peanut butter and chopped strawberries or jam
Pumpkin Spice Latte: Pumpkin puree, maple syrup, pumpkin pie spice, and chocolate chips
Peaches ‘n Cream: Diced peaches, maple syrup, and cinnamon
Coconut Bliss: Shredded coconut and banana slices
Berry Bliss: Fresh or frozen berries stirred in
Sun Butter: Nut-free option using sunflower seed butter

Storage/Reheating

Refrigerator: I store each jar in the fridge for up to 5 days, making it perfect for weekly meal prep.
Freezer: I freeze individual portions for up to 1 month. I thaw them in the fridge overnight before eating.
To Reheat: While I usually eat mine cold, I sometimes microwave it for 30–60 seconds for a warm option. I just be sure to use a microwave-safe container and stir well before heating.

FAQs

What type of oats should I use?

I stick to old-fashioned rolled oats for the best texture. Quick oats work too but are a little softer. I avoid steel-cut oats because they don’t soften enough overnight.

Can I use any kind of protein powder?

Yes! I’ve made this with whey, pea, and plant-based protein powders. I like vanilla the best for flavor, but unflavored works too.

Are these overnight oats healthy?

Definitely. They’re packed with protein, fiber, and healthy fats, especially when I add chia seeds, fruit, and nut butter. Plus, they keep me full for hours.

Can I heat them up?

I usually eat them chilled, but I’ve warmed them in the microwave and they’re just as good. I just give them a stir and add a splash of milk before heating.

Can I skip the yogurt?

If I want to skip yogurt altogether, I use a thicker plant-based alternative like coconut or almond yogurt. If I’m avoiding all dairy and substitutes, I increase the milk slightly and add extra chia seeds for creaminess.

Conclusion

These high-protein overnight oats are a breakfast game-changer. I love how easy they are to prep and how versatile the flavors can be. Whether I want something sweet like Banana Bread or fruity like Apple Pie, I can make it in minutes and be set for the week. With 40 grams of protein per serving, I stay energized and satisfied well into the afternoon. This recipe has become a staple in my kitchen, and I know it’ll be a hit in yours too.