High Protein Overnight Oats

There’s nothing better than waking up to a breakfast that’s already made, especially when it’s packed with nearly 30g of protein! These High Protein Overnight Oats are creamy, delicious, and incredibly easy to prepare.

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The best part? You don’t even need protein powder, just simple, wholesome ingredients that keep you full and energized all morning long.

A parfait in a clear plastic cup filled with layered granola, yogurt, and blueberries. It's topped with a granola mix. A black and white string is tied around the cup, securing a white plastic spoon. A pink and white striped cloth is in the background.

Why You’ll Love This Recipe

Protein-Packed: A great way to start your day with nearly 30g of protein.
No Cooking Required: Just mix, chill, and enjoy.
Customizable: Use your favorite milk, yogurt, and fruit to make it your own.
Meal-Prep Friendly: Make ahead for quick grab-and-go breakfasts all week.

Ingredients You’ll Need

Here’s a quick overview of the key ingredients for this recipe. For the full list of ingredients and exact measurements, be sure to check the recipe card at the bottom of this post.

A top view of ingredients for a healthy breakfast: mixed fruits/berries, oats, pumpkin seeds, almonds, chia seeds, Greek yogurt, and milk, each in separate bowls and labeled with text.

High Protein Yogurt: Using a high-protein yogurt like Ratio Protein adds creaminess and boosts the protein content.
Old-Fashioned Oats: Avoid quick oats for the best texture.
Milk: Works with any type, you can use dairy, almond, soy, or oat.
Chia Seeds: Helps thicken the oats while adding fiber and omega-3s.
Mixed Fruit or Berries: Adds natural sweetness and vitamins.
Sliced Almonds & Pumpkin Seeds: Provides a satisfying crunch and extra nutrients.

Before You Get Started

Let it Sit: After mixing, let the oat mixture sit for 10 minutes before layering to allow it to thicken.
Use a Funnel: Makes filling mason jars or to-go cups easier and mess-free.
Customize Your Sweetness: Add honey, maple syrup, or mashed banana if you prefer a sweeter taste.

How to Make High Protein Overnight Oats

A white bowl contains a portion of yogurt, chia seeds, and oats. A small white cup with milk is next to the bowl. The ingredients are arranged separately, ready for mixing.

Step 1: Mix the Ingredients

In a small bowl, stir together the yogurt, oats, milk, and chia seeds until well combined.

A white bowl with handles contains a mixture of oats, chia seeds, and milk. A silver spoon rests in the bowl. The background is a light surface, enhancing the simplicity and freshness of the image.

Step 2: Let Mixture Rest

Let the mixture sit for about 10 minutes to thicken slightly.

Step 3: Layer Ingredients

Stir the oats again, then scoop about ½ cup of the mixture into two 16oz mason jars or to-go cups. Add ½ cup of fruit or berries on top and sprinkle on the almonds and pumpkin seeds. Top with the remaining oat mixture and secure the lids.

A red funnel is placed over a glass jar partially filled with oatmeal. Another jar beside it contains a similar oatmeal mixture. Both jars are on a white surface.

Chill Over Night

Refrigerate overnight and enjoy in the morning!

Two jars of overnight oats sit on a pink striped cloth. Both jars contain layers of yogurt, blueberries, sliced strawberries, oats, and seeds. The jar on the left has a clear lid, while the one on the right has a white lid.

Illustration of a caramel syrup bottle with a brown label. The label includes the words "Caramel Syrup" and features an image of caramel cubes. The bottle has a handle and a screw cap.

Tips and Variations

Nut-Free? Skip the almonds and swap for sunflower seeds.
Want More Crunch? Sprinkle granola on top before serving.
Need It Sweeter? Stir in honey, maple syrup, or mashed banana.

A mason jar filled with layered oats, yogurt, sliced strawberries, blueberries, and granola. A spoon with more of the mixture rests on a white plate beside the jar. A pink and white striped cloth is in the background.

Storage & Meal Prep Tips

Refrigerate: Store in the fridge for 3-4 days.
Make-Ahead Friendly: Prep multiple jars for a week’s worth of easy breakfasts.
On The Go: Use clear plastic cups with a snap-on lid. Tie a disposable spoon to the cup. Your family can grab and go in the morning.

Frequently Asked Questions

Can I use steel-cut oats instead of old-fashioned oats?

Steel-cut oats take much longer to soften, so they won’t have the same creamy texture. Stick with old-fashioned oats for best results.

Can I use a dairy-free yogurt?

Yes! Use almond, coconut, or soy yogurt for a dairy-free version.

How do I make this recipe even higher in protein?

Add a spoonful of nut butter, extra Greek yogurt, or a sprinkle of hemp seeds.

A glass jar filled with overnight oats, topped with sliced strawberries, blueberries, seeds, and nuts. A spoon is inside the jar, and a pink striped cloth is in the background.

Serving Ideas

Make It a Meal: Pair with a Whipped Coffee (Dalgona Coffee) or a quick Ginger Turmeric Shot

Similar Recipes: Love overnight oats? Try our Quick And Easy Homemade Banana Oatmeal or Pumpkin Spice Oatmeal for more delicious flavors.

Make-Ahead Tip: Prep multiple jars at once to have a quick and healthy breakfast ready every morning.