Protein Overnight Oats are a creamy, high protein breakfast that is prepped in minutes and ready to eat straight from the fridge. This recipe suits anyone aiming to hit protein goals while keeping breakfast practical, filling, and genuinely enjoyable.
If you love easy make-ahead breakfasts, try our Chocolate and Raspberry Protein Overnight Oats.
Protein Overnight Oats
Protein Overnight Oats are thick, creamy, and lightly sweet, with vanilla flavour running through every spoonful. The strawberries soften as they chill, adding a fruity finish that balances the richness and keeps it feeling fresh, while still delivering a high protein breakfast.
This is a macro-friendly take on classic overnight oats, using fat free Greek yoghurt and protein powder to lift protein without relying on heavy ingredients. Chia seeds help the mixture thicken naturally, giving a pudding-like texture without needing extra toppings.
It is a single-serve recipe that works well for busy mornings and simple meal prep. With 41g of protein and 483 calories per serving, it is a satisfying option that can help support steady energy and keep hunger at bay.
Why We Love this Recipe
- High in Protein: With 41g of protein per serving, it is a strong option for hitting daily targets while still tasting like a proper breakfast.
- Easy to Make: Everything mixes in one jar with no cooking, making it a low effort breakfast that still feels satisfying.
- Meal Prep Friendly: It holds up well in the fridge, so it can be made ahead for busy mornings and stays thick and creamy.
What Is a Protein Overnight Oats?
Protein overnight oats are oats soaked in milk and yoghurt, then chilled until the mixture turns thick and spoonable, with no cooking required.
This version adds protein powder and fat free Greek yoghurt to boost protein, making it a strong choice for anyone who wants a higher protein breakfast that still tastes like classic overnight oats.
Protein Overnight Oats Nutrition
This recipe combines oats, yoghurt, and protein powder to create a balanced breakfast that is higher in protein while still providing satisfying carbs. It is a practical option for meal prep and post-workout mornings, with ingredients that are easy to find and easy to measure. Here’s the nutritional breakdown per serving:
Calories: 483
Protein: 41g
Carbs: 54g
Fat: 8g
Ingredients
- Fat free Greek yoghurt: Makes the oats creamy and thick, while adding a big protein boost with minimal fat.
- Vanilla protein powder: Increases protein and adds sweetness and vanilla flavour without needing much added sugar.
- Honey: Rounds out the tang of the yoghurt and gives a gentle sweetness that suits strawberries.
- Rolled oats: The base of the recipe, soaking overnight to create a classic, hearty texture.
- Milk: Hydrates the oats and helps the mixture loosen and blend smoothly.
- Chia seeds: Helps thicken the oats and adds a more stable, pudding-like set.
- Frozen strawberries: Adds fruit flavour and a jammy texture as they soften in the fridge.
How to Make Protein Overnight Oats
See recipe card for ingredient quantities and full instructions.
Mix the Greek yoghurt, milk, vanilla protein powder, and honey directly in a jar until smooth and lump-free. This creates a creamy base and helps the protein powder blend properly before the dry ingredients go in.
Stir through the rolled oats and chia seeds until everything is evenly combined. Add the frozen strawberries by folding them through, or simply layer them on top for a cleaner finish.
Cover and refrigerate for at least 4 hours or overnight. Before serving, give it a good stir, and loosen with a splash of milk if the mixture has thickened more than preferred.
Tips
- Mix the wet ingredients until completely smooth. This helps prevent protein powder clumps and improves the final texture.
- Stir the chia, then let it sit for 5 minutes if needed. This helps the chia start to gel and reduces clumping before the strawberries are added.
- Adjust consistency right before eating. If it sets too thick, stir in a small splash of milk until it is creamy again.
- Layer the strawberries for a neater finish. Keeping the fruit on top can stop the mixture becoming too loose as it chills.
- Use a jar with a lid for true grab-and-go. It keeps everything fresh and makes storing and eating simple.
Recipe Variations & Substitutions
- Swap the fruit: Use raspberries, blueberries, or mixed berries instead of strawberries.
- Change the protein flavour: Strawberry, white chocolate, or banana protein powder all work well with berries.
- Make it dairy-free: Use a thick dairy-free yoghurt and an unsweetened plant milk to keep a similar texture.
- Add crunch before serving: Top with a small amount of chopped nuts or granola just before eating.
Storage
Store in a sealed jar or container in the fridge for up to 3 days. Stir before serving, and add a splash of milk if it thickens over time.
Frequently Asked Questions
Yes, overnight oats are meant to be eaten cold once the oats have softened and the mixture has thickened in the fridge.
At least 4 hours is enough, but overnight gives the best texture and a more even set.
Protein powder or chia seeds can clump if not mixed well. Mix the wet ingredients until smooth first, and allow the chia to sit for 5 minutes before adding fruit if needed.
More High Protein Breakfast Ideas
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Protein Overnight Oats
Equipment
- 1 Container with a lid
- 1 Spoon
Ingredients
- 120 g Fat Free Greek Yoghurt
- 80 ml Semi Skimmed Milk
- 40 g Rolled Oats
- 1 scoop Vanilla Whey Protein Powder
- 1 tsp Honey
- 1 tbsp Chia Seeds
- 50 g Frozen Strawberries (chunks)
Instructions
- Add the Greek yoghurt, milk, vanilla protein powder, and honey to a jar and mix until smooth.
- Stir in the rolled oats and chia seeds until fully combined.
- Fold through the frozen strawberries or add them on top.
- Cover the jar with a lid and refrigerate for at least 4 hours or overnight.
- Stir before serving and enjoy!
Notes
- For thicker oats, use slightly less milk. For softer, looser oats, add 1 to 2 tbsp extra milk before serving.
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- Leave the chia seeds to sit for 5 minutes before adding the strawberries for a thicker texture and fewer clumps.
