High protein overnight oats – no protein powder required

Start the day with high protein overnight oats! This fresh and filling breakfast recipe is packed with nearly 30g of protein and doesn’t require protein powder!

When breakfast looks and tastes like dessert, it’s done and almost there 30 grams boot from protein – going from a meal I can easily skip (guilty!) to one I can’t wait to eat.

I probably shouldn’t be that excited to share the recipe high protein overnight oats, but every bite tastes like a treat you would enjoy on the patio of a quaint little bakery.

The best part? It’s made from everyday ingredients and requires ZERO protein powder!

High Protein Overnight Oats – a breakfast alternative without eggs

I’m often asked about high protein breakfast recipes that don’t use eggs (and bananas – lots of allergies reduce the aversion to bananas out there!), which I completely understand. My daughter is allergic to eggs, so I know how difficult it can be to find filling, egg-free breakfast options. Peanut butter is usually our top choice, but it’s not for everyone.

Input High protein overnight oats. Overnight Oatmeal is a refreshing make-ahead breakfast option with a creamy, slightly chewy texture. Overnight oats have been my favorite since 2010, but I’ve modified the dish over the years to increase the protein content. My current ingredient combination has 29 grams of protein, which I can achieve without having to use protein powder!

Nothing against protein powder—it’s just a specialty ingredient that I know would be gathering dust in my pantry after a few uses. That’s what the tea is for, which I occasionally pretend to myself I start sipping at night, but I never do.

Anyway, the real hero of my High Protein Overnight Oats is Greek yogurt.

Overnight oats with Greek yogurt

Yes ma’am! Greek yogurt based overnight oats provide us with 15 grams of protein from the yogurt alone. Oikos Triple Zero is my favorite that I buy in bulk from Costco, although it’s sold in individual and quart-sized containers at the regular grocery store.

What else makes these overnight oats high in protein?

Here’s the full ingredient list, plus the grams of protein they add to each serving:

• 15 grams – Greek yogurt: Greek yogurt is yogurt that has had the whey strained out, resulting in a thickened, high-protein yogurt. Oikos Triple Zero Greek Yogurt is fat-free, low-sugar (no artificial sugars or sugar alcohols), and vanilla-flavored protein overnight oats taste like a summer shortcake dessert when topped with fresh or frozen berries — YUM! You can use your favorite Greek yogurt if you can’t find it.
• 5 grams – Gluten-free rolled oats: If you have celiac disease or a non-celiac gluten sensitivity, it’s important to look for “Purity Protocol Oats.” This indicates that the oats were grown, transported, and processed in special fields, trucks, and equipment to reduce or eliminate the overall risk of cross-contamination from gluten-containing grains such as wheat, barley, and rye. Oats not Grown using the Purity Protocol method rely on mechanical processing to separate gluten-containing grains from the oats, which is not 100% reliable. (That’s what General Mills does to make Cheerios, which is why a lot of celiacs get sick from it! I digress…)
• 3 grams – Chia seeds: Chia seeds are protein and nutrient powerhouses. They not only provide a protein boost in these overnight oats, but also fiber and omega-3 fatty acids.
• 2 grams – milk: Any type of milk you have on hand will work for this recipe, but depending on whether it’s cow’s or plant-based milk, it can affect the amount of protein it provides. Almond milk and coconut milk, for example, are very low in protein.
• 2 grams – berries and fruit: Use any fruit or berries you like. Fresh or frozen!
• 2 grams – sliced ​​almonds: A sprinkling of flaked almonds on each serving of High Protein Overnight Oats not only provides a satisfying crunch, but also adds a few extra grams of protein. You can use any type of nuts you like.

How to serve and store overnight oats

One of my favorite aspects of overnight oats recipes is that the oats and chia seeds need to be soaked and thickened in the yogurt and milk overnight, or at least for a few hours. So every Sunday I make at least two servings that I have on hand during the week as an instant breakfast.

Here are a few serving options:

• Overnight oats in a glass: Layer the oat-chia mixture with fruit or berries in 16-ounce wide-mouth mason jars for a pretty parfait look. Totally optional, but it makes breakfast a little fancy.
• Overnight oats in a bowl: Scoop the oat chia mixture into 2 cups Pyrex storage containers, then fill with berries and fruit. Put a lid on and then refrigerate. Simply!

I like using fresh vs frozen fruits and berries and vice versa for a variety of reasons. Frozen berries make a delicious syrup when thawed in the fridge over the course of a few days, while fresh fruit and berries are incredibly refreshing. You can’t go wrong either way.

Turn it on

This recipe is easy to adapt – try a different flavor combination every day! Here are some inspirations:

• Banana bread: Bananas + pecans + cinnamon
• Pina Colada: Mango + pineapple + coconut flakes
• Apple Cinnamon: Apples + cinnamon + walnuts + maple syrup
• Dark Chocolate Blueberry: Dark chocolate chips + blueberries + walnuts
• Chunky Monkey: Peanut butter + bananas + strawberries + chocolate chips

To make the Protein Overnight Oats vegan, use non-dairy yogurt and milk of your choice. Most plant-based yogurts are lower in protein and higher in sugar, so read labels carefully before buying. Typically, soy milk and pea protein milk (like Ripple) are high in protein, so these would be good non-dairy milk options for these overnight oats!

Literally ANY version of this high-protein overnight oats recipe is a fantastic way to start the day. Lightly sweetened, made ahead of time and ready to rock – and each serving keeps me full for HOURS. I just know that you will love her!

How to make high protein overnight oats

Start by adding Greek yogurt, chia seeds, and rolled oats (aka “old-fashioned oatmeal”) to a mixing bowl.

Add milk and stir to combine.

If you want to layer the oat mix with fresh fruit and berries in a mason jar for a parfait look, scoop 1/2 cup to the bottom of 2 wide-mouth, 16-ounce mason jars. Top with 1/2 cup fruit and repeat layers. Finish with flaked almonds.

Or, scoop half the oat mixture into a 2-cup Pyrex storage container, then top with 1 cup fresh or frozen fruit/berries. Cover with a lid and refrigerate for at least 1 hour and up to 4 days.

Voila! Protein, whole grains, fiber and lots of fresh fruit – Protein Overnight Oats are one of the BEST ways to start the day. I hope you love every single bite – enjoy!

More high protein breakfast recipes

Photos by Ashley McLaughlin