High-Protein Overnight Oats
Per serving (1 jar, about 1.5 cups)
How I calculate this → Protein calculator →
10g of protein per 100 calories, more than 10 of the other 11 breakfast recipes here.
I don't just use oats and milk here. Greek yogurt and a scoop of protein powder do most of the work, and I keep the ratio thick on purpose since it loosens up less overnight than you'd expect. Five minutes the night before, zero effort in the morning. I've found the texture is best when I give these a full night in the refrigerator rather than just a couple of hours. The oats soften more evenly and the whole thing gets thick enough that it feels more like breakfast than a drinkable oat mixture.
Why you'll love this
- 41g of protein per jar from Greek yogurt and protein powder
- 5 minutes of prep the night before, zero effort in the morning
- Multiplies easily into a few days of grab-and-go breakfasts
Recipe
High-Protein Overnight Oats
Ingredients
Instructions
- In a jar or container with a lid, add the oats, milk, Greek yogurt, protein powder, chia seeds, and maple syrup.
- Stir well, making sure to break up any clumps of protein powder against the side of the jar. It won't look fully smooth yet, and that's fine.
- Cover and refrigerate for at least 4 hours, though overnight (8 hours or more) gives the oats and chia seeds time to fully soften.
- In the morning, stir again. Protein powder thickens as it sits, so add a splash more milk if it's thicker than you'd like.
- Top with berries, banana, nut butter, or granola and eat cold, straight from the fridge.
Equipment
- Mason jar or airtight container
Notes
- I stick to rolled oats because they hold their texture best here. Quick oats turn softer and closer to mush; steel-cut oats don't fully soften overnight and stay chewy.
- Overnight oats are great for meal prep. I recommend making enough for three to four days and keeping them refrigerated in airtight containers. If I'm adding fresh berries, bananas, or anything crunchy, I prefer to add those right before eating.
- Protein numbers assume a typical whey scoop, about 25g of protein per scoop. Protein powders vary by brand and type, and plant-based powders often run closer to 20g a scoop, so check your label: every 5g less protein per scoop takes about 5g off this jar.
Nutrition (per serving)
| Calories | 405 |
|---|---|
| Protein | 41g |
| Carbs | 44g |
| Fat | 8g |
| Fiber | 7g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Rolled oats: FDC #173904 (Cereals, oats, regular and quick, not fortified, dry), 1/2 cup = 40.5g (FDC: 1 cup = 81g).
- Milk: FDC #171267 (Milk, reduced fat, 2%), 1/2 cup = 122g (FDC: 1 cup = 244g). Other milks change the totals.
- Greek yogurt (nonfat): FDC #170894, 1/4 cup = 57g (Fage Total 0% label: 3/4 cup = 170g).
- Protein powder: FDC #173180 (Beverages, Protein powder whey based), 1 scoop = 32g (FDC measure 1/3 cup = 32g), 25g protein / 113 kcal. Scoop sizes and formulas vary by brand, so swap in your product's label numbers and recompute.
- Chia seeds: FDC #170554 (Seeds, chia seeds, dried), 1/2 tbsp = 6g (FDC: 1 oz = 28.35g, about 2.3 tbsp).
- Maple syrup: FDC #169661 (Syrups, maple), 1 tsp = 6.7g (FDC: 1 tbsp = 20g).
- Toppings not included. 2026-09-28 recompute: 41g protein, 407 kcal, 7.6g fat, 44g carb, 7.1g fiber.
Storage
Keep covered in the refrigerator for up to 4 days. Stir before eating each time, since the oats and liquid can separate slightly as they sit.
FAQ
Do I have to use protein powder?
No, but it’s most of what makes these “high-protein” rather than standard overnight oats. Without it, lean more on the Greek yogurt, or add a spoonful of nut butter for a smaller protein bump instead.
Can I make this without dairy?
Yes. Swap the milk for a plant-based milk and the Greek yogurt for a plain plant-based yogurt with a similar protein content per serving; not all plant yogurts have as much protein as dairy Greek yogurt, so check the label if hitting a specific number matters to you.
Why are my oats too thick in the morning?
Protein powder absorbs more liquid than oats alone. Stir in an extra splash of milk until it’s the consistency you want; it’s much easier to loosen a thick jar than to fix a runny one.
For more grab-and-go ideas, browse High-Protein Breakfast or see what else fits a vegetarian high-protein week.
For which Greek yogurt brands carry the most protein, see High-Protein Yogurt, which ranks nine of them by the label.
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