This high protein overnight oats recipe gives you a creamy, satisfying jar of oats with enough protein to actually keep you full. Instead of just oats and milk, this version leans on Greek yogurt, protein powder, and chia seeds for serious staying power. You mix everything in a jar at night, then wake up to a ready-made breakfast that tastes like a treat but supports your goals. It’s perfect for busy mornings, gym days, or anyone who wants to front-load the day with a balanced, high-protein meal.
Quick Recipe Snapshot
- Prep time: 10 minutes
- Chill time: 4 hours (or overnight)
- Total time: 4 hours 10 minutes
- Servings: 2
- Difficulty: Easy
- Diet type: High-Protein, High-Fiber, No-Cook
You’ll find a printable recipe card with exact measurements and nutrition details at the end of this post.
Table of Contents
Want a bigger overview of protein-rich meals and snacks? Explore our High Protein Foods Guide for simple explanations, food lists, and a 7-day high protein meal plan using recipes from HealthyAmericanBites.
Ingredients for High Protein Overnight Oats Recipe
Base Ingredients (Makes 2 Jars)
- 1 cup old-fashioned rolled oats
- 1 cup plain nonfat or 2% Greek yogurt
- 1 scoop (about 30 g) vanilla or unflavored protein powder (whey or plant-based)
- 1 cup milk of choice (dairy or high-protein milk for extra protein)
- 2 tablespoons chia seeds
- 2–3 teaspoons maple syrup or honey, to taste
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- Pinch of salt
Optional Flavor Add-Ins
- ½ cup fresh or frozen berries
- ½ sliced banana
- 2 tablespoons peanut butter or almond butter
- 1–2 tablespoons chopped nuts (almonds, walnuts, pecans)
- 1 tablespoon ground flaxseed
Topping Ideas
- Extra berries or sliced fruit
- A spoonful of nut butter
- A sprinkle of granola for crunch
- A drizzle of maple syrup if you want it sweeter
High Protein Overnight Oats Recipe
Step-by-Step Instructions
- Mix the dry ingredients.
In a medium bowl, stir together the rolled oats, chia seeds, cinnamon, salt, and protein powder until everything looks evenly combined. This helps the protein powder distribute instead of clumping. - Add the wet ingredients.
Add Greek yogurt, milk, vanilla extract, and maple syrup or honey. Whisk or stir well until no dry pockets of powder remain and the mixture looks smooth and slightly thick. - Adjust sweetness and thickness.
Taste the mixture. Add a little extra sweetener if you like it sweeter. If it feels extremely thick, splash in 1–2 extra tablespoons of milk; if it seems very runny, remember the oats and chia will thicken it as it sits. - Fold in any mix-ins.
Gently stir in berries, sliced banana, or a spoonful of nut butter if you want the flavor mixed throughout. If you prefer toppings only, save those for the morning. - Portion into jars.
Divide the mixture evenly between 2 jars or containers with lids (about 1 cup per jar). Smooth the tops with a spoon. - Chill and let it thicken.
Cover and refrigerate for at least 4 hours, or overnight for the thickest, creamiest texture. The oats will soften and the chia seeds will swell, turning the mixture into a spoonable, pudding-like breakfast. - Top and serve.
In the morning, give each jar a quick stir. Add more milk if you want it looser. Top with extra fruit, nuts, nut butter, or a sprinkle of granola, then enjoy cold straight from the jar.
Tips & Variations
How to Boost the Protein Even More
- Use a high-protein milk (like ultra-filtered dairy milk) instead of a lower-protein option.
- Add an extra 2–3 tablespoons of Greek yogurt per jar if you want more tang and more protein.
- Swirl in 1–2 tablespoons of peanut butter, almond butter, or powdered peanut butter for extra protein and richness.
Make It Without Protein Powder
- Skip the protein powder and add ½ cup more Greek yogurt plus 2 extra tablespoons chia seeds.
- Use a higher-protein milk to bump up the protein naturally.
- Your protein per serving will be a bit lower, but still much higher than classic overnight oats.
Dairy-Free or Vegan
- Use a thick dairy-free Greek-style yogurt made from soy, almond, or coconut.
- Choose a plant-based protein powder you enjoy and pair it with a soy or pea-protein milk to keep protein high.
- Adjust the liquid slightly if your plant-based yogurt is thicker or thinner.
Lower-Sugar Version
- Skip the maple syrup or honey and sweeten with a no-calorie sweetener if you prefer.
- Rely on fruit like berries or half a banana for natural sweetness.
- Watch toppings like chocolate chips or sugary granola if you want to keep added sugar low.
Texture Tweaks
- For thicker oats: add an extra teaspoon of chia seeds or a tablespoon of Greek yogurt.
- For looser oats: stir in a splash of milk right before serving until it reaches your preferred consistency.
High Protein Overnight Oats Recipe
Serving Suggestions
High protein overnight oats work as more than just a quick breakfast.
- Grab-and-go mornings: Pair a jar of oats with a side of fresh fruit if you want more volume without a lot of extra calories.
- Post-workout meal: Add a spoonful of nut butter and a handful of berries to turn each serving into a powerful refuel meal.
- Weekend brunch: Serve these alongside something savory like high-protein egg bites meal prep or air fryer egg bites for a sweet-and-savory brunch spread.
- Balanced snack: Split one jar into two smaller portions and pair with half of a high-protein blueberry muffin for an afternoon snack that actually satisfies.
- Dessert-style oats: Add cocoa powder and a drizzle of nut butter, then enjoy after dinner instead of traditional dessert.
For extra fiber, mix in ground flaxseed or more chia seeds and load up on berries on top.
Storage & Reheating
You eat these oats cold, so there’s no reheating required, but storage still matters.
- Fridge:
- Store the jars in the refrigerator for up to 4 days.
- The oats will thicken as they sit; if they become too thick, stir in a splash of milk before eating.
- Freezer:
- You can freeze overnight oats in freezer-safe jars or containers for up to 1 month.
- Thaw overnight in the fridge, then stir and add a bit of milk to freshen the texture.
- Reheating (optional):
- If you prefer them warm, gently heat in the microwave in 20–30 second bursts, stirring between each, until just warmed through.
- Add extra milk as needed; heating can make the mixture thicker.
Nutrition Highlights for High Protein Overnight Oats Recipe
Per serving (1 jar, ½ of the recipe, made with nonfat Greek yogurt, dairy milk, and without optional nut butter or granola):
- Calories: ~430
- Protein: ~32 g
- Carbohydrates: ~45 g
- Fiber: ~9 g
- Fat: ~12 g
Most of the protein here comes from Greek yogurt, protein powder, milk, and chia seeds, while the oats and seeds provide plenty of fiber to keep you full. Compared with a standard bowl of overnight oats made with just oats and milk, this high protein overnight oats recipe nearly doubles the protein and offers more staying power for busy mornings. For broader guidance on building filling, balanced meals with protein, healthy fats, and whole grains, you can look at resources from Harvard Health on healthy eating patterns.
Exact numbers will vary depending on your protein powder, milk, and toppings.
High Protein Overnight Oats Recipe
Why This Recipe Matters to Me
Breakfast used to be the first corner I cut when life got busy. I would grab whatever was on hand—toast, a bar, maybe just coffee—and wonder why I felt hungry and distracted by midmorning. That changed when I started paying more attention to protein and how it affected my energy and focus.
This high protein overnight oats recipe fits right into that shift. It feels like something cozy from childhood—cool, creamy, a little sweet—but it carries enough protein to keep you going. It reminds me of watching my parents work hard to manage health challenges and realizing that small, sustainable changes like a better breakfast can make everyday life feel just a bit easier.
FAQ about High Protein Overnight Oats Recipe
How to get more protein in your overnight oats?
To get more protein in your overnight oats, focus on your mix-ins instead of just the oats and milk. Add Greek yogurt, a scoop of protein powder, chia seeds, and a higher-protein milk to boost the protein without a lot of extra effort. Nut butters, ground flaxseed, and chopped nuts also add a small bump in protein along with healthy fats.
Bottom line: Use Greek yogurt, protein powder, and high-protein milk plus seeds and nuts to turn basic overnight oats into a truly high-protein meal.
How to get 30g protein in oats?
To reach around 30 grams of protein in a single serving, combine several protein sources in one jar. In this recipe, ½ cup oats mixed with ½ cup Greek yogurt, ½ cup milk, ½ scoop to 1 scoop of protein powder, and a tablespoon of chia seeds can easily land you in the 30-gram range. Portion sizes and brands differ, but stacking multiple protein sources works better than relying on just one.
Bottom line: Combine oats with Greek yogurt, protein powder, and milk, then add chia or nut butter to bring your bowl up to roughly 30 grams of protein.
Is overnight oats with protein good for you?
Overnight oats with added protein can be a very balanced choice because you get a mix of complex carbs, fiber, and protein in one meal. The oats and chia provide long-lasting energy and fiber, while the Greek yogurt, milk, and protein powder help with fullness and muscle repair. When you watch added sugar and choose toppings like fruit and nuts, overnight oats with protein can fit well into many different eating styles.
Bottom line: Yes, overnight oats with protein can be a nourishing, satisfying breakfast when you build them with whole-food ingredients and sensible toppings.
What not to add in overnight oats?
You can customize overnight oats in many ways, but some choices work better than others. Try not to add large amounts of straight sugar, syrup, or candy-like toppings that turn the jar into more of a dessert than a breakfast. Very crunchy ingredients like certain cereals or granola can become soggy if you mix them in overnight, so use them as toppings just before serving. Also, be cautious with very acidic ingredients (like a lot of lemon juice) mixed directly into dairy, which can sometimes change the texture.
Bottom line: Skip heavy candy-style mix-ins, large amounts of added sugar, and very crunchy toppings in the jar; save those for the top so texture and balance stay on point.
Can I make high protein overnight oats without protein powder?
Yes, you can make high protein overnight oats without using protein powder. Increase the Greek yogurt, use a higher-protein milk, and add chia seeds or ground flaxseed to boost protein naturally. If you tolerate dairy, you can also add a small amount of cottage cheese blended into the mixture for extra creaminess and protein.
Bottom line: You do not need protein powder; build your oats with Greek yogurt, higher-protein milk, and seeds for a naturally high-protein breakfast.
More Recipes You’ll Love
If this high protein overnight oats recipe becomes part of your morning routine, you may want a few other high-protein options to rotate in. For savory breakfast days, try high-protein breakfast biscuits or make a batch of high-protein egg bites meal prep for grab-and-go mornings.
When you want a sweet treat that still supports your protein goals, a serving of high-protein chocolate mousse or a batch of high-protein blueberry muffins hits the spot. For cozy dinners that match your high-protein breakfast habits, recipes like crockpot chicken pot pie and high-protein stuffed peppers keep the theme going later in the day.
Final Thoughts
A high protein overnight oats recipe gives you a breakfast that works as hard as you do—no morning cooking required. With just a few minutes of prep the night before, you wake up to a cool, creamy jar that delivers protein, fiber, and flavor in every bite. Use this as a base, play with flavors and toppings, and build a breakfast lineup that helps you feel steady and satisfied all morning long.
Print
High Protein Overnight Oats Recipe (30g+ Protein Breakfast)
This high protein overnight oats recipe gives you a creamy, satisfying breakfast with over 30 grams of protein per serving. Rolled oats, Greek yogurt, protein powder, chia seeds, and milk come together in a jar you mix at night and grab in the morning. It is ideal for busy days when you need a balanced meal that delivers protein, fiber, and flavor without any cooking. Customize the toppings to match your taste and nutrition goals.
- Total Time: 4 hours 10 minutes
- Yield: 2 servings
Ingredients
1 cup old-fashioned rolled oats
1 cup plain nonfat or 2% Greek yogurt
1 scoop (about 30 g) vanilla or unflavored protein powder
1 cup milk of choice (dairy or high-protein milk)
2 tablespoons chia seeds
2–3 teaspoons maple syrup or honey, to taste
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
Pinch of salt
1/2 cup fresh or frozen berries (optional)
1/2 sliced banana (optional)
2 tablespoons peanut butter or almond butter (optional)
1–2 tablespoons chopped nuts (optional)
1 tablespoon ground flaxseed (optional)
Instructions
1. In a medium bowl, stir together the rolled oats, chia seeds, cinnamon, salt, and protein powder until evenly combined.
2. Add the Greek yogurt, milk, vanilla extract, and maple syrup or honey, then stir or whisk until the mixture is smooth and no dry pockets remain.
3. Taste the mixture and add a little extra sweetener if you prefer it sweeter, or a splash more milk if it seems very thick.
4. Fold in berries, sliced banana, or a spoonful of nut butter if you want those flavors mixed throughout instead of just on top.
5. Divide the mixture evenly between 2 jars or containers with lids, smoothing the tops with the back of a spoon.
6. Cover the jars and refrigerate for at least 4 hours, or overnight, until the oats are soft and the mixture is thick and creamy.
7. In the morning, stir each jar, add a bit of milk if needed to loosen the oats, and top with extra fruit, nuts, or nut butter.
8. Enjoy the oats cold straight from the jar, or gently warm them in the microwave in short bursts if you like them warm.
Notes
Use a high-protein milk and a full scoop of protein powder if you want each serving to reach about 30 grams of protein.
For a dairy-free version, choose a thick plant-based Greek-style yogurt, plant-based protein powder, and soy or pea-protein milk.
Store the jars in the refrigerator for up to 4 days and stir in a splash of milk if the mixture thickens too much as it sits.
You can freeze the oats for up to 1 month, then thaw overnight in the fridge and stir well before serving.
Keep very crunchy toppings like granola or nuts for just before eating so they stay crisp rather than getting soft overnight.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: No Cook
- Cuisine: American
visit our facebook page