High Protein Overnight Oats

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.

What 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

Photos by Ashley McLaughlin

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