Start your day with High Protein Overnight Oats! This fresh and filling breakfast or snack recipe contains nearly 30 grams of protein — no protein powder required! Mix up in minutes then enjoy healthy, ready-made meals all week long.
“I make this every week. I divide into 4 servings and it is plenty filling, in fact, after eating this I don’t need my mid-morning snack! I use a little granola on top for texture and use plenty of whatever fruit is in season in the middle.”
When breakfast looks and tastes like dessert, is make-ahead, and has nearly 30 grams of protein — it goes from a meal that’s easy for me to skip (guilty) to one I wake up excited to eat.
Each bite of High Protein Overnight Oats tastes like a treat you’d enjoy on the patio of a quaint little bakery. The best part? It’s made with everyday ingredients and requires ZERO protein powder!
Watch How to Make It
High Protein Overnight Oats — an Eggless Breakfast Alternative
I often get asked for high protein breakfast recipes that aren’t egg-based which I can relate to. My daughter is allergic to eggs so I know how difficult it can be to find filling, egg-free breakfast options. Peanut butter is usually our go-to, but that’s not for everyone.
Enter High Protein Overnight Oats. Overnight oatmeal is a refreshing, make-ahead breakfast option with a creamy, slightly chewy texture. Overnight oats have been a go-to of mine since 2010, but I’ve modified the dish over the years to pump up the protein. My current go-to combo contains 29 grams of protein which I achieve without having to use protein powder!
The true hero of my high protein overnight oats is Greek yogurt.
Overnight Oats with Greek Yogurt
Overnight oats with a greek yogurt base gets us 15 – 20 grams of protein from the yogurt alone.
I like Oikos Triple Zero Greek yogurt, which has 15 grams of protein, though both Oikos and Chobani have recently come out with a 20 gram Greek Yogurt which is super delicious too.
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Pin ItWhat Else Makes these Overnight Oats High Protein?
Here’s the full ingredient list plus the grams of protein they’ll add to each serving:
- 15 – 20 grams – Greek yogurt: is yogurt with the whey strained out resulting in a thickened, high-protein yogurt.
- 5 grams – Gluten free rolled oats: If you have Celiac Disease, or non-celiac gluten sensitivity, it’s important to look for “Purity Protocol Oats”. This indicates that the oats have been grown, transported, and processed in dedicated fields, trucks, and plants to reduce or eliminate the overall risk of cross contamination from gluten-containing grains like wheat, barley, and rye.
- 3 grams – Chia seeds: not only provide a boost of protein to the overnight oats, but fiber and omega-3 fatty acids too.
- 2 grams – Milk: any kind you have on hand will work for this recipe, though depending on if the milk is cow or plant-based can effect the amount of protein it provides. For example, almond milk and coconut milk are very low in protein.
- 2 grams – Berries and fruit: whatever you love – fresh or frozen!
- 2 grams – Sliced almonds: adds a satisfying crunch, plus a couple extra grams of protein. You could use any type of nuts you like.
What is the Best Container for Overnight Oats?
Overnight Oats in a Jar: I like storing my overnight oats in 16-oz Wide Mouth Mason Jars because they’re reusable, dishwasher safe, and perfect for taking on the go. You can get a pack of 6 jars for around $15, and the jars are great for storing dry goods in your pantry, too.
- How-To: Layer the oat and chia mixture with fruit or berries in 16oz wide-mouth mason jars for a pretty parfait look. Totally optional, but it does make breakfast feel a little fancy.
Overnight Oats in a Bowl: For a smaller container for overnight oats, I like Pyrex 2-Cup Glass Storage Containers with Lids. These containers stack easily on top of each other in the fridge and a set of three costs about $20.
- How-To: Scoop the oat and chia mixture into 2 cup Pyrex storage containers then top with berries and fruit. Place a lid on top then refrigerate. Easy!
Switch it Up
This recipe is super easy to customize — try a different flavor combo each day! Here’s some inspo:
- Banana Bread: Bananas + pecans + cinnamon
- Pina Colada: Mango + pineapple + coconut flakes
- Apple Cinnamon: Apples + cinnamon + walnuts + maple syrup
- Dark-Chocolate Blueberry: Dark chocolate chips + blueberries + walnuts
- Chunky Monkey: Peanut butter + bananas + strawberries + chocolate chips
Can I Make Overnight Oats Vegan?
Yes, you can make vegan / dairy free overnight oats. Opt for:
- Vegan yogurt: use the plant-based / vegan yogurt of your choosing. Most plant-based yogurts are low in protein and higher in sugar though, so read labels carefully before buying.
- Plant-based milk: typically soy milk and pea-protein milk (like Ripple) are high in protein, so those would be good dairy-free milk options for overnight oats.
How to Make High Protein Overnight Oats
Start by adding Greek yogurt, chia seeds, and rolled oats / old-fashioned oats into a mixing bowl.
Add milk then stir to combine.
If you want to layer the oat mixture with fresh fruit and berries in a mason jar for a parfait look, scoop 1/2 cup into the bottom of 2, 16oz wide-mouthed mason jars. Top with 1/2 cup fruit then repeat the layers. Finish with a flourish of sliced almonds.
Or, scoop half the oat mixture into a 2-cup pyrex storage container, then top with 1 cup fresh or frozen fruit/berries. Cover with a lid then place in the refrigerator for at least one hour and up to 4 days.
Voila! Protein, whole grains, fiber, plus a whole lotta fresh fruit – protein overnight oats are one of the BEST ways to start your day.
I hope you love each and every bite – enjoy!
More High Protein Breakfast Recipes
- Gluten Free Breakfast Bombs
- Baked Oatmeal Cups
- Mini Egg Bites
- Mini Ham & Cheese Quinoa Cups
- Crock Pot Breakfast Casserole
- Grain Free Granola
- Make Ahead Breakfast Bowls
Equipment
Ingredients
- 10-12 oz Greek yogurt, see notes
- 2/3 cup gluten free old fashioned oats, purity protocol oats recommended
- 1/2 cup milk, any kind
- 2 Tablespoons chia seeds
- 2 cups mixed fruit or berries, fresh or frozen
- 1/4 cup sliced almonds
Directions
- To a small mixing bowl add the yogurt, oats, milk, and chia seeds then stir to combine.
- Let the oat mixture sit and thicken for 5 minutes then scoop 1/2 cup into the bottom of each 16oz mason jar. Top with 1/2 cup fruit/berries then repeat the layers. Sprinkle with sliced almonds then screw the lids on. Alternatively, divide the oat mixture between two storage containers, top each with half the fruit/berries and sliced almonds, and then cover.
- Refrigerate the high protein overnight oats for at least 1 hour before eating. Can be refrigerated for 3-4 days.
Notes
- I like low-sugar, high-protein Greek yogurt like Oikos Triple Zero Yogurt, or Chobani or Oikos yogurt with 20 grams of protein. Different brands offer different sized cups of yogurt – anywhere between 10-12oz of yogurt total in this recipe is fine.
- You don’t have to layer the oat mixture and fruit, but I think it makes for a pretty presentation.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
Photos by Ashley McLaughlin
I took this for my work lunch today and it was absolutely delicious! A touch of cocoa powder and a tiny bit of raspberry jam complimented the blueberries and made it extra tasty. <3
Sounds *perfect*, Laura!! Thank you so much for your feedback and recipe rating!
Great recipe! Thanks for sharing!
My pleasure, Anne – I’m so glad you loved it! Thank you so much for your feedback and recipe rating. :)
I make this every week. I divide into 4 servings and it is plenty filling, in fact, after eating this I don’t need my mid-morning snack! I use a little granola on top for texture and use plenty of whatever fruit is in season in the middle.
I love to hear this, Karen! Thank you so much for your feedback and recipe rating!
easy and delicious but only 15 grams of protein per portion not 30-Dont be fooled !
Hi Martha, the nutritional calculator tool I use doesn’t allow me to put in specific brands so unfortunately yes, the generic calculation is reporting 16 grams. If you use the brands I outlined in the post and show in the photos, each portion comes out to 29 grams of protein.
The protein count will vary depending on what yogurt you use and oats I also upped the protein some by adding a couple scoops of collagen to the yogurt mixture. Chocolate collagen with raspberries was amazing. I get the protein oats plus yoplait protein Greek yogurt, chia seeds, and the collagen, with hemp milk. I skipped the nuts but I came out with 34g protein. With the nuts it would be even more.
Love that you were able to make this recipe your own, Katie! Thank you so much for your feedback and recipe rating!
The nutritional value shows Protein: 16g … that’s half of 30, not “nearly 30”
The nutrition calculator tool that I, and the majority of recipe content creators use, pulls general products vs specific brands (in this case “greek yogurt” vs “Oikos Triple Zero Greek Yogurt”) to calculate estimated nutritional values — which is why I put a clear disclaimer in bold in each recipe card that states nutrition information is an estimate only. As you can see in the copy of my post, using the brands listed, this recipe contains nearly 30 grams of protein.
Can this be made dairy free?
Hi Lynn! You can use your favorite dairy free yogurt in place of the cow’s milk yogurt.
Have made this on repeat!! Love them!
WOHOO! Love to hear this, Keely!!
This recipe is incredible! It helped me discover the Oikos brand (which is incredible in its own right!) but I’m so thankful I found this recipe. I have brought this recipe every shift to work ever since I discovered it, thank you so much again!!
Oh I’m so happy to hear this, Abby — thrilled it’s a staple you can count on! Thank you so much for your feedback and recipe rating!
Amazing recipe!
Do you have the calories / nutrition amounts for this?
Hi Ellie! Look for estimated nutritional information to be added later in 2024!
Hi
Did the nutrition values get added?
Hi, wondering the nutrition for this 🩵
After discovering this a few months ago, it’s become a weekly meal prep. I have to triple the recipe for my family. It’s delicious and filling. Thank you!
I’m thrilled to hear that, Michelle! Thank you so much for your feedback!
Hey this was AWESOME. Not too sweet, and I definitely added more milk in the morning because it was too thick, but I LOVE having a simple nutritious breakfast that left me feeling full for a long time. Thank you!
Fantastic!! So happy you found this recipe to be filling and convenient. Thank you so much for your feedback and recipe rating!
Quick and easy to make and delicious too. My first batch was little dry so I used a 1/2 cup extra coconut milk in my second batch and it turned out perfectly. It’s been my breakfast for the last two weeks!
Ooo that sounds like a delicious spin, Annie!! So glad you are enjoying these!
It isn’t cooked? The oats are eaten raw?
That’s correct – the oats are not heated. They soften from the moisture in the milk/yogurt mixture.
Overnight oats stored in fridge is the whole point—no cooking necessary. The yogurt and milk will soften the oats (hopefully not too much) I presume gluten free is needed to avoid the gummy/sticky texture (think of water while cooking white rice varieties).