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Protein Overnight Oats

Creamy overnight oats with Greek yogurt, milk, protein powder and chia. 36 grams of protein and 10 grams of fiber in one make-ahead jar.

  • 36g protein
  • 440 calories
  • 5 minutes
  • 1 servings

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By The Protein First Kitchen Team. Published

Glass of overnight oats topped with blueberries
Photo by @ellienelie on Unsplash

Five minutes the night before gets you a breakfast with 36 grams of protein and 10 grams of fiber. Greek yogurt, milk and half a scoop of protein powder turn plain oats into one of the most filling breakfasts on this site.

Why it keeps you full

Protein and fiber are the two things that slow digestion the most. Greek yogurt and whey provide the protein, oats and chia provide the fiber, and together they make this a breakfast that lasts until lunch.

Flavor ideas

  • Peanut butter banana: half a banana and 1 tbsp powdered peanut butter.
  • Apple pie: diced apple, cinnamon and a pinch of nutmeg.
  • Chocolate cherry: chocolate protein powder, 1 tsp cocoa and frozen cherries.

Batch prep

Line up four jars on Sunday night and you have breakfast until Thursday. Add toppings with a lot of moisture, like berries or banana, the morning you eat them.

You might also like

Prefer it warm? Make creamy stovetop protein oatmeal. For a grain-free make-ahead jar, try protein chia pudding.

Protein Overnight Oats

Prep 5 min. Cook 0 min. Makes 1 servings of 1 jar (about 1 1/2 cups).

Servings

Ingredients

Instructions

  1. Whisk the milk and protein powder together in a jar or container until there are no lumps.
  2. Stir in the Greek yogurt, oats, chia seeds and maple syrup.
  3. Cover and refrigerate for at least 4 hours or overnight.
  4. In the morning, stir, add a splash of milk if it is too thick, and top with blueberries.

Notes

  • Mixing the protein powder with the milk first prevents clumps.
  • Keeps 4 days in the fridge, so you can make a batch on Sunday.

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    Questions people ask

    Can I eat protein overnight oats warm?

    Yes. Microwave for 60 to 90 seconds, stirring halfway. Add the berries after heating.

    Can I use almond milk?

    Yes. Unsweetened almond milk saves about 25 calories but also about 3.5 grams of protein.

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