Protein Overnight Oats (Printable)

High-protein overnight oats with Greek yogurt and chia seeds for a creamy, energizing breakfast.

# What You'll Need:

→ Base

01 - 1 cup old-fashioned rolled oats (100 g)
02 - 1½ cups unsweetened milk, dairy or plant-based (360 ml)
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

# Steps:

01 - In a medium mixing bowl or meal prep jar, combine the rolled oats, protein powder, chia seeds, and Greek yogurt.
02 - Pour in the milk and drizzle honey or maple syrup over the mixture. Stir thoroughly until everything is well blended and smooth.
03 - Cover the bowl or jar tightly and refrigerate for at least 8 hours or overnight, allowing the oats to absorb the liquid and soften while the flavors meld together.
04 - In the morning, give the oats a good stir. Add a splash of extra milk if you prefer a looser, creamier consistency.
05 - Top with fresh berries, a dollop of nut butter, chopped nuts or seeds, and sliced banana before serving. Enjoy cold straight from the fridge.

# Expert Tips:

01 -
  • You do absolutely zero cooking, which means even on your most chaotic mornings you still eat something real and filling.
  • The protein from Greek yogurt and protein powder keeps you full until lunch without that midmorning crash.
02 -
  • Protein powders vary wildly in sweetness and texture, so taste your mixture before refrigerating and adjust the honey accordingly.
  • If you skip the chia seeds the oats will be much runnier in the morning, which is fine if you like that but surprising if you do not expect it.
03 -
  • Let the jar sit on the counter for ten minutes before eating if you hate cold breakfast, because it takes the chill off without any effort.
  • Layer the nut butter between the oats and the toppings so it creates a rich middle stripe that you discover halfway through eating.

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