Protein Overnight Oats (Printable Version)

Protein-rich overnight oats with Greek yogurt and chia seeds for a creamy, energizing make-ahead breakfast.

# What You'll Need:

→ Base

01 - 1 cup old-fashioned rolled oats (100 g)
02 - 1½ cups unsweetened milk (dairy or plant-based)
03 - 1 scoop vanilla protein powder (30 g)
04 - 1 tbsp chia seeds
05 - ½ cup Greek yogurt (120 g)
06 - 1 tbsp honey or maple syrup

→ Optional Add-ins & Toppings

07 - ½ cup fresh berries (75 g)
08 - 2 tbsp nut butter (peanut, almond, or other)
09 - 2 tbsp chopped nuts or seeds
10 - ½ banana, sliced

# Directions:

01 - In a medium mixing bowl or meal prep jar, combine the rolled oats, protein powder, chia seeds, and Greek yogurt until evenly mixed.
02 - Pour in the milk and drizzle honey or maple syrup over the mixture. Stir thoroughly until smooth and no dry pockets remain.
03 - Cover the bowl or seal the jar tightly and refrigerate for at least 8 hours or overnight, allowing the oats to absorb liquid and soften while flavors meld together.
04 - In the morning, stir the oats well. Add a splash of extra milk if a looser, creamier consistency is preferred.
05 - Top with fresh berries, nut butter, chopped nuts, and sliced banana. Serve chilled directly from the jar or bowl.

# Expert Hints:

01 -
  • The protein from Greek yogurt and protein powder keeps you full until lunch without that mid morning crash.
  • Zero cooking required, which means you can prep four jars on Sunday and barely think about breakfast for the rest of the week.
02 -
  • Protein powder can clump if you dump it straight into cold liquid, so mix it with the yogurt and oats first before adding the milk.
  • If you forget the chia seeds the texture will be thin and sad, and there is no fixing it in the morning so double check before you close the jar.
03 -
  • Layer the toppings between the oats instead of only on top so every spoonful has something interesting going on.
  • Let the oats sit out at room temperature for ten minutes before eating if you do not like them ice cold straight from the fridge.

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