This High Protein Overnight Oats recipe contains NO protein powder, just natural ingredients and 30g of protein!
These oats are the PERFECT make-ahead breakfast for busy mornings when you need something filling and easy. I love meal prepping these and having them ready for the whole week!
Why you'll love this recipe
- Creamy and flavourful: The combination of Greek yogurt and chia seeds gives the oats this amazing creamy texture.
- Perfect post-workout fuel: These oats are a great balance of protein, fibre and healthy carbs – perfect for after you've worked up a sweat!
Ingredients and substitutions
- Rolled oats – use large flake oats for the best texture. Quick oats will work but may turn out softer.
- Soy milk – soy milk is highest in protein, but you can substitute with almond, oat, dairy, or pea milk, just note that the protein content may vary.
- Greek yogurt – adds creaminess and a protein boost. Use plain or vanilla. Dairy-free Greek-style yogurt works if you're avoiding dairy.
- Maple syrup or honey – Either adds a touch of sweetness, or skip altogether for a lower-sugar version.
- Chia seeds – help thicken the oats and add fibre. You can also use ground chia if you prefer a smoother texture.
- Hemp hearts or ground flax – both are rich in healthy fats and protein. Feel free to swap one for the other or leave out altogether.
- Frozen fruit – use your favourite blend! Raspberry and mango add natural sweetness and tang. Berries, peaches, or cherries are also great options.
How to make these overnight oats
Step 1: Prep all ingredients.
In a mason jar or container, combine all ingredients.
Step 2: Mix until smooth.
Stir until fully mixed and creamy.
Step 3: Top with frozen fruit.
Add your frozen fruit blend right on top.
Step 4: Refrigerate overnight.
Seal the jar and place it in the fridge overnight. When you're ready to eat, stir and enjoy!
Flavor Variations
One of the best things about overnight oats is how easy they are to customize. Try these mix-in and topping ideas to keep things exciting and a little different every day!
- Sweet as sugar: Add a drizzle of maple syrup or a touch of vanilla extract to suit your taste.
- Fresh fruit: Top with whatever’s in season, like strawberries, blueberries, bananas, peaches or apples.
- Dried fruit: Add a handful of raisins, chopped dates or dried cranberries for natural sweetness and a chewy texture.
- Nuts and seeds: Sprinkle in chopped almonds, pecans or sunflower seeds for crunch, or try pumpkin seeds or hemp hearts for an extra protein punch.
- Warm spices: Stir in a pinch of cinnamon, nutmeg or ginger to give your oats that cozy feel.
- Yogurt boost: Swap some of the milk for extra Greek yogurt for added creaminess and even more protein.
- Nut butters: A swirl of almond or peanut butter adds richness.
- Tropical vibes: Mix in shredded coconut, mango or pineapple for a beachy boost.
Frequently asked questions
Can I make this recipe dairy-free?
Yes! Use a plant-based yogurt like coconut or almond yogurt to keep it dairy-free.
Do I need to cook the oats first?
No cooking required! The oats soften in the liquid overnight and become nice and creamy.
Can I use quick oats or steel-cut oats?
Quick oats will make the texture softer and mushier. Steel-cut oats don’t soften well unless partially cooked first, so rolled oats are best.
How to store and reheat
Store: Keep in an airtight container in the fridge for up to 4 days.
Reheat: Enjoy cold, or warm in the microwave for 30–60 seconds if you prefer it heated.
More high protein breakfast recipes
Meal prep tools
- These are the mason jars I used in this recipe.
- You can get larger 32oz mason jars too.
- Freeze this recipe in glass microwave-safe bowls up to 3 months.
High Protein Overnight Oats (30g of Protein!)
Ingredients
- 1/2 cup rolled oats
- 3/4 cup soy milk I prefer soy milk as it has the highest protein but you can use any type of milk
- 1/2 cup Greek yogurt
- 1 tbsp maple syrup or honey
- 1 tbsp chia seeds
- 1 tbsp hemp hearts or ground flax
- 1/2 cup frozen fruit I always do a blend but my favourite combo is raspberry-mango
Instructions
- To a jar, add all of the ingredients except the frozen fruit, mixing well until combined. Repeat for as many jars as you'd like to make.
- Add frozen fruit on top and let sit in the fridge overnight, or at least for 1 hour.
- Before eating, mix the defrosted frozen fruit into the oats, then enjoy!
Comments & Reviews
Taylor Stinson says
I make these every week, they’re so easy to meal prep!