Say hello to your new favorite make-ahead breakfast! You won’t believe how easy this no-cook, high protein overnight oats recipe is. Everything comes together in just a mason jar, simply shake it up and let it get thick, creamy & delicious overnight in the fridge. PS – The topping combinations are truly endless so you can make different versions of it week after week!

two jars with overnight oats and fruit on top with white background

about this protein overnight oats recipe

Around here we’re all about embracing more ease in the kitchen.

So a quick & easy meal prep recipe where you can shake it up, put it in the fridge and have breakfast waiting & ready to eat as soon as you roll out of bed? That’s definitely our kind of recipe.

Overnight oats have won over lots of home cooks for one simple reason – they don’t require any cooking.

Yep. NO cooking. At all.

The rolled oats and chia seeds transform overnight as they soak up the vanilla, almond milk, and Greek yogurt until you have a thick, creamy & custardy oat breakfast.

And with multiple sources of protein, this recipe will feel much more satisfying and have even more staying power than your typical hot oat breakfast.

My favorite part though is the hint of sweetness from the pure maple syrup, it makes it feel like you’re having dessert for breakfast (even better with some fresh seasonal fruit or nut butter on top). 

oats yogurt and chia seeds in two clear glass mason jars on a white background

process & tips

The beauty of this recipe is that everything comes together in a mason jar.

Simply add your ingredients, shake everything up, and let it sit in the fridge overnight (or at least 4 hours to let it thicken up properly).

As they sit in the fridge the rolled oats and chia seeds soak up the liquid from the almond milk and Greek yogurt, softening the uncooked oats and plumping up the chia seeds until you have a thick and creamy consistency.

Since they only takes a few minutes to throw together, overnight oats are a great option for those who need something fast to take on-the-go on busy mornings.

Instead of feeling rushed and having to break out your pots & pans, you can just grab a spoon, add your favorite toppings and be on your way!

ways to enjoy your overnight oats

I enjoy my overnight oats cold (they’re especially delicious this way in the warmer months) because they’re so easy to grab & go straight from the fridge. 

But if you’re a fan of classic warm oats, you can always heat them up for a bit in the microwave before adding your toppings.

Speaking of toppings, the skies the limit when it comes to flavor combos and ingredients!

The vanilla & maple flavor is pretty delicious as-is – but feel free to get creative with any chopped fruit, nuts, seeds, jam, nut butter, mini chocolate chips, flaked coconut, or spices like cinnamon on top too.

two jars with overnight oats and fruit on top with white background

how to meal prep breakfast for the week

These overnight oats with protein keep well in the fridge for up to 4 days (and somehow get even creamier & thicker the longer they sit!).

I created this recipe so that you can easily multiply it based on the number of servings you need. 

So while it’s written to make one serving, you can multiply to make a whole week’s worth of make-ahead breakfasts.

Simply lay out your jars and measure your ingredients in a little assembly line, shake them all up, seal them and store them in the fridge.

And just like that you’ve got easy breakfasts handled for the next few days!

For best results, I’d suggest waiting to add any toppings (especially fresh fruit or crunchy toppings like nuts, seeds and coconut flakes) until just before serving.

Reminder that meal prep isn’t an all-or-nothing thing, so if all you’ve got is a few minutes in the evening to shake up tomorrow’s breakfast in a mason jar – that’s great! 

how to bump up the protein content

There are 3 whole food sources of protein in this easy make-ahead breakfast, including the oats, yogurt, and chia seeds.

So if you’d like to make these protein overnight oats without protein powder, you’ll still be getting a healthy boost of real food protein.

Of course, if you want to bump up the protein even more, you can add one or two scoops of your favorite protein powder.

It’s important to note that protein powders can differ drastically in both sweetness levels and texture. 

If your overnight oats taste grainy, it’s very likely because of your protein powder, so you may want to try a different brand instead.

Collagen peptides also work in place of protein powder in this recipe.

two breakfast jars with fresh cut fruit stacked on top of one another

ingredients & modifications

Old-fashioned rolled oats: Rolled oats work best for this recipe. Be sure to use gluten-free rolled oats if you want to keep this gluten-free. Note that steel cut oats will not work for this recipe.

Chia seeds: The chia seeds help the overnight oats set, plus they add a good amount of plant-based protein, but if you want to skip this ingredient you can add 3 additional tablespoons of oats to step one of the recipe card below.

Unsweetened Greek yogurt: A plant-based Greek yogurt can be used in place of traditional Greek yogurt for a dairy-free option, however it will decrease the total amount of protein in this recipe.

Maple syrup: I used pure maple syrup to make this recipe refined sugar free, but you could also use another liquid sweetener like honey, agave, coconut nectar or date syrup in its place.

Pure vanilla extract: Together with the maple syrup the vanilla extract helps give that extra dessert type of feeling to this sweet breakfast recipe.

Almond milk: Any non-dairy milk will work great in this recipe, so if you don’t prefer almond milk you can use any other milk you like. For a nut-free option, try hemp milk or oat milk instead.

Vanilla protein powder: You can use any vanilla protein powder you like the taste of. To keep this recipe vegan friendly, be sure to use a dairy-free, plant-based protein powder.

If you want to make chocolate protein overnight oats, you can add 1 tablespoon of cacao powder (or cocoa powder) to the mix in step one of the recipe card below! You can even add sliced bananas for chocolate banana overnight oats!

this recipe is…

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two jars with overnight oats and fruit on top with white background
5 stars (4 ratings)

Protein Overnight Oats

High protein overnight oats are the perfect make-ahead breakfast, and can easily be made with protein powder, or without.

Ingredients

  • ¼ cup old-fashioned rolled oats
  • 1 tablespoon chia seeds
  • 3 tablespoons whole, unsweetened Greek yogurt (traditional or plant-based)
  • 2 teaspoons maple syrup
  • ¼ teaspoon pure vanilla extract
  • ½ cup almond milk
  • 1 scoop vanilla protein powder of choice

Optional toppings

  • chopped fruit, nuts, seeds, nut butter, flaked coconut

Equipment

Instructions 

  • To a 8-oz mason jar, add the oats, chia seeds, yogurt, maple syrup, vanilla extract, almond milk and protein powder.
  • Cover and shake until the ingredients are very well mixed. Let settle for 2-3 minutes, then shake again until you see no clumping.
  • Store in the fridge overnight or at least 4 hours.
  • When ready to serve, uncover and add any topping you like.
  • Store, refrigerated, for up to 4 days.

Notes

Rolled oats work best for this recipe. Steel cut oats will not work.
This recipe can easily be multiplied based on the number of servings you need.
Protein powders can differ drastically in both sweetness levels and texture – you may need to increase or decrease the maple syrup to achieve your desired level of sweetness.
For vegan be sure to use plant-based yogurt and protein powder.
For nut-free, be sure to use a nut-free milk like oat milk, hemp milk or coconut milk.
Nutrition information calculated using almond milk and protein powder. Nutrition information will depend on the type of protein powder you use.
For more ingredients & substitutions, see blog post above.

Nutrition Information:

Calories: 261kcal, Carbohydrates: 29g, Protein: 11g, Fat: 11g, Saturated Fat: 2g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 3g, Trans Fat: 1g, Cholesterol: 167mg, Sodium: 233mg, Potassium: 220mg, Fiber: 7g, Sugar: 9g, Vitamin A: 246IU, Vitamin C: 1mg, Calcium: 282mg, Iron: 3mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

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