High-Protein Overnight Oats

These high-protein overnight oats make the perfect grab-and-go breakfast. The base packs 30 grams of protein and can be customized into a different flavor depending on what you're craving.

Prep Time: 5 minutes

Chill Time: Overnight, or at least 4 hours

Servings: 1

Ingredients

• ¼ cup rolled oats (20 g)

• 25 g vanilla protein powder

• ½ cup unsweetened almond milk

• ¼ cup plain nonfat Greek yogurt

• 1 tsp chia seeds

• ½ tsp cinnamon

• Pinch of sea salt

• Splash of vanilla extract

• Stevia or monk fruit, to taste

Process

1. Combine the dry ingredients. Add the rolled oats, protein powder, chia seeds, cinnamon, and sea salt to a jar or container.

2. Add the wet ingredients. Stir in the almond milk, Greek yogurt, vanilla, and your preferred sweetener.

3. Mix well until the protein powder is completely incorporated and no dry spots remain.

4. Refrigerate overnight, or for at least 4 hours, to allow the oats and chia seeds to absorb the liquid.

5. Stir and enjoy. In the morning, give the oats another stir. If you prefer a thinner consistency, add a splash of almond milk before adding your toppings.

Approximate Macros

250 calories | 30 g protein | 21 g carbohydrates | 4 g fiber | 5 g fat

Macros will vary depending on the specific protein powder, milk, yogurt, sweetener, and toppings used. Flavor additions below will also change the nutrition.

Make It Your Own

Tiramisu: Replace half of the almond milk with cooled strong brewed coffee or a shot of espresso. Stir ½ teaspoon of cocoa powder into the oats and finish with a light dusting of cocoa before serving.

Carrot Cake: Fold in 2–3 tablespoons of finely grated carrot with a pinch of nutmeg and ginger. Top with Greek yogurt, cinnamon, and a few chopped walnuts.

Apple Crumble: Cook ½ chopped apple with cinnamon until soft and caramelized. Layer the oats with Greek yogurt and the cinnamon apples, then finish with a sprinkle of homemade protein granola.

Banana Bread: Mash ½ banana into the oat mixture and add a pinch of nutmeg. Finish with cinnamon and a few chopped walnuts.

Pumpkin Pie: Stir in 2–3 tablespoons of pure pumpkin purée and pumpkin pie spice—or a combination of cinnamon, nutmeg, ginger, and a tiny pinch of clove. Top with a couple of chopped pecans.

Chocolate Peanut Butter: Mix ½ teaspoon of cocoa powder into the base and finish with a small spoonful of natural peanut butter.

Lemon Blueberry: Add the zest of ½ lemon and a small squeeze of fresh lemon juice. Fold in a handful of blueberries for a bright, fresh flavor.

Cinnamon Roll: Layer the overnight oats with cinnamon-date caramel, then top with a spoonful of Greek yogurt and a generous sprinkle of cinnamon.