Is high protein overnight oats good for you?

Yes! It's an incredibly balanced breakfast. The high protein and high fiber from the oats work together to keep you full and satisfied (which is great for weight loss), and the complex carbs from the oats provide slow-release, steady energy for your morning.

How to get 30g protein in oats?

The easiest way is to use our "Protein Formula" from the section above. The key is to combine your protein sources: 1 scoop of protein powder, or a combination of Greek yogurt, chia seeds, and nut butter will easily get you over 30 grams.

What can I add to overnight oats to increase protein?

Our top 5 "protein boosters" are: 1. Protein Powder, 2. Greek Yogurt, 3. Cottage Cheese (blended), 4. Chia Seeds & Hemp Seeds, and 5. Nut Butters (like peanut or almond butter). Using a high-protein milk (like soy milk or ultra-filtered milk) also makes a big difference.

How much protein is in overnight oats with chia seeds?

Chia seeds are a great start ! A typical serving of 1-2 tablespoons of chia seeds will add about 2-4 grams of protein, plus a fantastic 5-11 grams of fiber.

Is it OK to eat overnight oats every day?

Absolutely. It's one of the healthiest, easiest breakfast habits you can have. The best way to do it is to vary your toppings and flavors (like our Chocolate, Strawberry, or Pumpkin Spice versions) to get a variety of nutrients and prevent boredom.

What not to put in overnight oats?

There are two main rules for the best texture: 1- Don't add "crispy" toppings (like granola, nuts, or seeds) until the morning . If you add them overnight, they will get soft and soggy. 2- Don't add protein powder in the morning. It will clump. Always mix your protein powder with the dry oats before adding the milk for a smooth, creamy result.

High Protein Overnight Oats Recipe (Easy, 30g+ Guide)

Description

The ultimate healthy meal-prep breakfast! This High Protein Overnight Oats recipe takes 5 minutes, is packed with over 30g of protein, and is perfectly creamy (with no clumps!).

Ingredients

Scale

½ cup old-fashioned rolled oats
1 scoop (approx. 30g) protein powder (vanilla or chocolate)
½ tablespoon chia seeds
½ cup milk (any kind)
¼ cup non-fat Greek yogurt
1–2 teaspoon maple syrup or honey (optional, for sweetener)

Cook Mode Prevent your screen from going dark

Instructions

The “No-Clump” Step: In a mason jar or container, add your dry ingredients: the rolled oats, protein powder, and chia seeds. Whisk them together with a fork until the protein powder is fully combined with the oats.
Add Wet Ingredients: Pour in the milk, Greek yogurt, and optional maple syrup.
Mix: Stir until everything is well combined, making sure to scrape the bottom of the jar to get any dry spots or remaining powder.
Chill: Cover with a lid and place in the fridge overnight, or for at least 5 hours, to thicken.
Serve: In the morning, give it a final stir. Add your favorite toppings (like fruit, nuts, or chocolate chips) and enjoy!

Notes

Protein Powder: Use a protein powder you love the taste of. Whey protein tends to mix smoothly, but a good plant-based protein also works.
No Clumps: The secret is mixing the dry ingredients first before adding the milk and yogurt. This prevents the protein powder from clumping.
No Protein Powder? To make high protein overnight oats without protein powder, omit the powder and increase the Greek yogurt to ½ cup and add 2 tablespoons of peanut butter or hemp seeds.
Storage: You can meal-prep 3-4 jars of this at the start of the week. They will last perfectly in the fridge.

Prep Time: 5 minutes
Resting Time: 5 hours
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 jar
Calories: 371kcal
Sugar: 10g
Sodium: 229mg
Fat: 8g
Carbohydrates: 41g
Fiber: 7g
Protein: 37g
Cholesterol: 53mg