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protein overnight oats

Protein Overnight Oats

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These protein overnight oats are a quick, filling, and high-protein breakfast you can prep in under 30 minutes. Creamy, customizable, and perfect for meal prep or busy mornings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 1
Course: Breakfast, Snack
Cuisine: American
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1/2 cup rolled oats (old-fashioned)
  • 1/2 cup milk (dairy or dairy-free)
  • 1 tbsp chia seeds
  • 1 scoop protein powder (vanilla or unflavored)
  • 1/4 cup Greek yogurt or dairy-free yogurt
  • 1 tbsp peanut butter or other nut butter
  • 1 to 2 tsp honey or maple syrup (optional)
  • 1/4 cup fresh or frozen fruit (optional)

Equipment

Method
 

  1. Add the rolled oats and chia seeds to a glass jar or container.
  2. Pour in the milk and stir well to fully hydrate the oats.
  3. Mix in protein powder or Greek yogurt until smooth and fully combined.
  4. Add peanut butter or sweetener if using, then stir again until evenly mixed.
  5. Seal the jar and refrigerate overnight, or let rest for at least 20 to 30 minutes until thickened.
  6. Before serving, stir and adjust texture with a splash of milk if needed. Add fruit or toppings if desired.

Nutrition

Calories: 380kcalCarbohydrates: 35gProtein: 25gFat: 12gFiber: 9g

Notes

  • For thicker oats, add more chia seeds or rest longer.
  • For creamier oats, add extra milk before serving.
  • Protein powder thickens as it sits, start with less and adjust next time.
 
Storage
  • Store sealed in the refrigerator for up to 4 days
  • Best texture within the first 48 hours

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