Protein Overnight Oats
Thick, creamy overnight oats packed with protein from Greek yogurt and chia seeds. A no-cook, grab-and-go breakfast that tastes like dessert but fuels you through the morning. Just stir everything together the night before and wake up to a jar of velvety, satisfying oats.
For 4 servings
- prep
Measure and gather all ingredients.
Set out rolled oats, milk, Greek yogurt, maple syrup, vanilla extract, chia seeds, and a pinch of salt. Have four clean mason jars or lidded containers ready.
TIPUse old-fashioned rolled oats — quick oats turn mushy and steel-cut oats won't soften enough. - mix
Combine the wet and dry ingredients.
1.In a large mixing bowl, pour in the milk, Greek yogurt, maple syrup, and vanilla extract.2.Whisk until the yogurt is fully dissolved and the mixture is smooth.3.Add the rolled oats, chia seeds, and pinch of salt.4.Stir well with a spatula until everything is evenly combined and no dry oats remain at the bottom. - assemble
Portion into jars and seal.
Divide the oat mixture evenly among the four jars. Screw the lids on tightly and give each jar a gentle shake to settle the contents.
TIPDon't fill all the way to the top — leave about an inch of headspace for toppings and to make stirring easier before eating. - rest
Refrigerate overnight.
Place the sealed jars in the refrigerator and let them soak for at least 6 hours, preferably overnight. The oats and chia seeds will absorb the liquid and soften into a thick, creamy texture.
TIPThese keep well in the fridge for up to 5 days, making them perfect for Sunday meal prep. - serve
Top with berries and almonds, then serve cold.
When ready to eat, remove a jar from the fridge, stir the oats to loosen them, and top with fresh mixed berries and sliced almonds. Enjoy cold straight from the jar.
TIPIf you prefer warm oats, microwave the jar (lid removed) for 60-90 seconds, then add toppings.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use old-fashioned rolled oats; quick oats turn mushy and steel-cut stay too firm.
- 2Whisk the yogurt into the milk until smooth before adding dry ingredients to avoid lumps.
- 3Leave at least 1 inch of headspace in each jar so you can stir the oats before eating.
- 4These keep in the fridge for up to 5 days, so multiply the batch for easy weekly meal prep.
- 5Chia seeds are key — they create a pudding-like thickness and boost protein and fiber.
- 6For a warmer breakfast, microwave the jar (lid off) for 60–90 seconds before adding toppings.
Adapt it for your goals.
High-protein
Add 1 scoop of vanilla or unflavored protein powder when mixing the dry ingredients. This bumps up the protein content even more, making it ideal for post-workout breakfasts or satiety through the morning.
veganVegan
Replace the Greek yogurt with plant-based yogurt (coconut or soy works well) and use almond, oat, or soy milk. Substitute the maple syrup with agave or a sugar-free sweetener — the chia seeds still create the same thick texture.
lower oilLower-oil
Skip the sliced almond topping to reduce total fat and calories. The oats, chia, and yogurt already provide plenty of creaminess and texture, so the dish remains satisfying without the nuts.
Why this is on our healthy list.
High in Protein
Greek yogurt and chia seeds each contribute protein, making this a filling breakfast that supports muscle repair and keeps hunger at bay.
Rich in Omega-3s
Chia seeds are a plant-based source of omega-3 fatty acids, which support heart and brain health.
Provides Fiber
Oats and chia seeds deliver both soluble and insoluble fiber, aiding digestion and promoting steady energy release.
Frequently asked questions
Rolled oats are best — quick oats will turn mushy and lose texture. Steel-cut oats won't soften enough overnight.
