High-Protein Overnight Oats

A Make-Ahead Breakfast That Actually Keeps You Full

High-protein overnight oats are designed for real mornings—when alarms go off early, schedules are packed, and breakfast still matters. Instead of rushing or grabbing something forgettable, this simple jar waits in the fridge, ready to fuel your day. Overnight oats are known for convenience, but adding protein transforms them into a balanced meal that delivers steady energy and lasting fullness. Creamy, customizable, and effortless, they’re a smart solution for anyone who wants a nourishing breakfast without morning prep.

High-Protein Overnight Oats

Thick, creamy high-protein overnight oats made with Greek yogurt, oats, and chia seeds for a filling, no-cook breakfast.

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Prep Time 5 minutes mins

Chill Time 8 hours hrs

Total Time 8 hours hrs

Servings: 1 jar

Course: Breakfast

Cuisine: American

Calories: 420

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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Base Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk any kind
• 1/2 cup Greek yogurt plain
• 1 tbsp chia seeds
• 1 tbsp protein powder optional
• 1 tbsp maple syrup or honey

Equipment

• Jar with Lid

Method

 

1. Add all ingredients to a jar or container.
2. Stir thoroughly until smooth and well combined.
3. Cover and refrigerate for at least 6–8 hours or overnight.
4. Stir before eating and add toppings if desired.

Nutrition

Calories: 420kcalCarbohydrates: 38gProtein: 28gFat: 14gSaturated Fat: 4gCholesterol: 20mgSodium: 180mgPotassium: 420mgFiber: 8gSugar: 12gVitamin A: 220IUVitamin C: 2mgCalcium: 280mgIron: 3.4mg

Notes

Top with fruit, nut butter, or seeds for extra texture and flavor.

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How to Make High-Protein Overnight Oats

Begin with a jar or airtight container large enough to allow easy mixing. Add the rolled oats first, creating a solid base that will absorb liquid overnight while keeping a pleasant, chewy texture. Pour in the milk and Greek yogurt, which together provide creaminess and a significant protein boost. Stir briefly to combine before adding the chia seeds and protein powder. Chia seeds thicken the mixture naturally, while protein powder increases satiety and supports muscle recovery.

Sweeten with honey or maple syrup, adjusting to taste. Stir thoroughly until the mixture is smooth and evenly blended, making sure no dry oats or clumps remain. Seal the container and refrigerate overnight, or for at least six to eight hours. During this time, the oats soften, flavors meld, and the texture becomes thick and spoonable.

In the morning, give the oats a quick stir. If the mixture feels too thick, add a splash of milk to loosen it. Finish with toppings like berries, banana slices, nut butter, or nuts for added texture and nutrients. Eat straight from the jar or transfer to a bowl. No cooking, no cleanup—just a filling, protein-rich breakfast ready when you are.

A Reliable Breakfast You Can Count On

High-protein overnight oats make mornings simpler without sacrificing nutrition. They’re quick to prepare, endlessly adaptable, and satisfying enough to power you through busy days. Whether you’re focused on fitness, convenience, or balanced eating, this make-ahead breakfast delivers consistency, comfort, and real staying power—one jar at a time.