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A glass jar filled with creamy High Protein Overnight Oats, topped with fresh berries and nuts, ready to eat.

High Protein Overnight Oats

Wake up to a delicious, perfectly smooth, and satisfying breakfast with these High Protein Overnight Oats. This recipe features a unique pre-mixing technique for protein powder, ensuring a clump-free and silky texture every time. Perfect for busy mornings!
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Prep Time 5 minutes
Total Time 5 hours
Servings: 1 serving
Course: Breakfast
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • ½ cup old-fashioned rolled oats
  • 1 scoop protein powder (mine is a 30g scoop)
  • ½ tbsp chia seeds
  • ½ cup milk
  • ¼ cup non-fat Greek yogurt
  • 1-2 tsp maple syrup or honey (optional for more sweetener)

Equipment

  • small bowl
  • Spoon
  • Small whisk (optional)
  • Mason jar (or Tupperware container with a lid)

Method
 

Prepare Your Protein Paste (The Secret Step!)
  1. In a small bowl, combine your protein powder with 2 tablespoons of warm milk or water. Stir vigorously with a spoon or small whisk until it forms a completely smooth, lump-free paste. This is crucial for preventing chalkiness and clumps later on, ensuring your oats are incredibly creamy.
Combine Dry Ingredients
  1. In your chosen container – a mason jar or Tupperware container with a lid works perfectly – add the old-fashioned rolled oats and chia seeds. Give them a quick stir to combine them evenly.
Add Wet Ingredients & Protein Paste
  1. Pour in the milk, non-fat Greek yogurt, maple syrup or honey (if using), and your prepared smooth protein powder paste. Adding the paste now ensures it distributes evenly throughout the entire mixture.
Mix Thoroughly
  1. Stir until *everything* is well combined. Use a spoon to scrape the bottom and sides to ensure no oats or chia seeds are left dry, and that there are no chunks of protein powder clinging to the bottom. Mix your oats really well to avoid clumping! For the absolute best results, put a lid on the container and give it a good shake.
Chill & Set
  1. Place the covered container into the fridge for chilling overnight, or for at least 5 hours. This allows the oats and chia seeds to soak up the liquid and thicken to a creamy consistency. For optimal consistency, put it in the fridge for 10 minutes and then shake again to make sure everything is well mixed.
Garnish & Enjoy
  1. Before eating, stir gently to re-incorporate any settled ingredients. Now is the perfect time to add any extra add-ins for more flavor and texture! Remember, refrain from putting any fresh fruit into them until ready to be eaten to maintain its crispness.

Nutrition

Calories: 350kcalCarbohydrates: 40gProtein: 30gFat: 10gSaturated Fat: 3gCholesterol: 25mgSodium: 150mgPotassium: 400mgFiber: 8gSugar: 15gCalcium: 200mgIron: 2mg

Notes

These High Protein Overnight Oats are perfect for meal prepping and busy mornings. The unique pre-mixing protein powder technique ensures a smooth, clump-free texture. Adjust consistency by adding more milk or chia seeds as needed. Store for 3-5 days in the fridge, or freeze for up to 1-2 months.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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