A jar of thick high protein overnight oats topped with banana slices and peanut butter drizzle, shot in natural daylight.
These high protein overnight oats are thick, creamy, and perfect for meal prep. Greek yogurt
and chia seeds help the oats set up like a pudding, while add-ins like nut butter boost
staying power. It’s an easy grab-and-go breakfast that keeps you full for hours.
Introduction
High protein overnight oats are one of the easiest ways to start your day with something
filling. You mix everything the night before, then wake up to a creamy, ready-to-eat
breakfast.
The standout trick is the combo of Greek yogurt and chia seeds. Together, they make the oats
thicker and creamier, and they help this breakfast feel extra satisfying.
This high protein overnight oats recipe is a fan-favorite for busy weeks. You can batch a
few jars on Sunday and be set for days.
Why You’ll Love This High Protein Overnight Oats
- Meal prep friendly: Make multiple jars in one go.
- High-protein breakfast: Yogurt and nut butter add staying power.
- Thick and creamy: Chia seeds help it set like pudding.
- No cooking: Mix, chill, and eat.
- Endless flavors: Switch up toppings and mix-ins easily.
Ingredients for the Best High Protein Overnight Oats
Base
- Old-fashioned rolled oats (1/2 cup): Best texture for overnight oats. Substitutions: Quick oats work but get softer.
- Milk (1/2 cup): Hydrates oats and keeps them creamy. Substitutions: Use any milk you like.
- Plain Greek yogurt (1/3 cup): Adds protein and creamy thickness. Substitutions: Use vanilla yogurt and reduce sweetener.
- Chia seeds (1 tablespoon): Thickens and adds fiber. Substitutions: Skip and reduce milk by 2 tablespoons.
- Vanilla extract (1/2 teaspoon): Adds cozy flavor. Substitutions: Use cinnamon or lemon zest.
- Honey or maple syrup (1–2 tablespoons): Sweetens to taste. Substitutions: Use a mashed banana for sweetness.
- Pinch of salt: Makes flavors pop. Substitutions: Optional.
Protein Boosters + Toppings
- Peanut butter (1 tablespoon): Adds richness and protein. Substitutions: Use almond butter or sunflower butter.
- Fruit (banana slices, berries) (as needed): Adds freshness and natural sweetness. Substitutions: Use thawed frozen fruit, drained.
How to Make High Protein Overnight Oats
- 1. Stir oats, milk, Greek yogurt, chia seeds, vanilla, honey, and a pinch of salt in a bowl
until well mixed.
- 2. Stir in peanut butter (or dollop it on top if you prefer swirls).
- 3. Pour into a jar or container with a lid. Press down any dry oats so they’re submerged.
- 4. Refrigerate at least 6 hours, or overnight, until thick and spoonable.
- 5. In the morning, stir well. If it’s too thick, add a splash of milk until it’s creamy.
- 6. Top with fruit and an extra drizzle of nut butter, then enjoy.
Tips for Perfect High Protein Overnight Oats
- Use rolled oats for the best thick-but-creamy texture.
- Make it thicker by adding an extra teaspoon chia seeds.
- Add toppings right before eating so they stay fresh and crunchy.
- If you like it less sweet, start with 1 tablespoon honey and adjust after chilling.
- Stir again in the morning—chia can settle as it sets.
Tips and Variations for High Protein Overnight Oats
- Chocolate peanut butter: Add 1 teaspoon cocoa powder and extra honey to taste.
- Berry cheesecake: Use vanilla yogurt and top with berries and crushed graham crackers.
- Apple cinnamon: Add diced apple and 1/2 teaspoon cinnamon.
- Mocha: Add 1 teaspoon instant coffee dissolved in the milk.
- Extra protein: Top with whipped cottage cheese for a creamy boost.
Make-Ahead & Freezing
Store jars covered in the refrigerator for up to 4 days. Stir before eating and add a splash
of milk if needed. Freezing is not recommended because the oats can turn watery after
thawing.
Serving Suggestions & Pairings
- Top with banana and peanut butter for a classic combo.
- Add berries and granola for crunch.
- Sprinkle with cinnamon and chopped nuts.
- Pack as a grab-and-go breakfast or post-workout snack.
Reader Review: These were so thick and creamy, and they kept me full all morning. I love how easy it is to prep a few jars at once.
If you make this high protein overnight oats, I’d love to hear how it went. Leave a rating,
drop a comment, and share it with a friend. How would you customize your high protein
overnight oats—sweeter, less sweet, extra protein, or topped with your favorite fruit?