How to meal prep overnight oats?

Double or triple the ingredients amounts by clicking the ‘2x’ or ‘3x’ buttons at the top of the recipe card to display the ingredient amounts for 2 or 3 servings respectively. (Or multiply the ingredient amounts by the number of servings you’d like to make.) Mix all the dry ingredients for the oats base in a large bowl, then stir in the wet ingredients. Divide evenly into bowls with lids, mason jars or meal prep containers. Refrigerate for up to 3-4 days. Note that the oats will increasingly thicken over the days in the fridge. You can stir in more milk in the morning to achieve your desired consistency if needed before adding toppings. It’s best to add the berries and other toppings just before eating so that they retain their freshness and crunch.

What can I use besides yogurt to make high protein overnight oats?

Other options are Skyr (Icelandic high protein cheese that’s like yogurt – Siggi’s and Ísey are two popular brands), blended cottage cheese – check out my Cottage Cheese Overnight Oats , or protein powder. I like using ⅔ scoop (20 grams) of protein powder but you can use a full scoop if desired and add more milk so that it isn’t too thick and mixes easily. You could also add liquid egg whites but you'll need to cook the oats in a pot on the stove first, similar to my Savory Oatmeal with egg whites recipe before cooling and chilling in the fridge overnight.

Can I use less than 200 grams/7 ounces of yogurt?

Anywhere from 150-200 grams will be fine recipe wise for thickness and flavor. Note that the protein amount will vary across brands regardless of volume. I recommend using 1 small carton of a high protein strained yogurt or Greek yogurt and you should still yield an overnight oats with over 30 grams of natural protein.

How can I add more protein to overnight oats?

Use protein oats (proats) – Bob’s Red Mill has protein oats as do other brands like Kodiak. Opt for soy milk over almond milk. Stir in a tablespoon of nut butter into the base – this will add more healthy fats and some protein.

High Protein Overnight Oats without Protein Powder

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This High Protein Overnight Oats recipe is an easy to make healthy breakfast and has 37 grams of natural protein – no protein powder required! It’s ultra creamy and full of rich chocolate and vanilla flavors. Topped with fresh berries, cacao nibs, seeds and peanut butter, this irresistible breakfast will keep you full and fueled for hours!

Author: Lavina
Prep Time: 10
Total Time: 10 minutes
Yield: 1 1x
Category: Breakfast and Brunch
Method: Mix
Cuisine: American
Diet: Gluten-Free

Ingredients

Scale

Chocolate Overnight Oats Base:

½ cup / 40 grams Old Fashioned Rolled Oats (I used creamy style rolled oats)
1 tablespoon / 10 grams Black Chia Seeds (or white chia seeds)
2 tablespoons / 12 grams Unsweetened Dutch Processed Cocoa Powder
⅛ teaspoon Fine Sea Salt
5.3 to 7 ounces (1 small carton) / 150-200 grams Vanilla High Protein Yogurt (vanilla strained Greek yogurt)
1 tablespoon / 15ml Sugar-free Maple Syrup or Pancake Syrup (such as Walden Farms Maple Walnut Syrup, or use regular maple syrup or any sweetener of choice), less or more to taste
⅓ cup / 79ml Unsweetened Almond Milk (I like unsweetened vanilla almond milk, or use any other plant-based or regular milk of your choice)

Toppings:

½ cup / 67 grams fresh Raspberries (or other berries of your choice)
½ teaspoon / 2 grams raw Sunflower Seeds
½ teaspoon / 2 grams raw Pumpkin Seeds
1 teaspoon / 4 grams Cacao Nibs (I used coconut sweetened)
2.5 teaspoons / 13 grams Smooth Peanut Butter (I used creamy and unsweetened)

Cook Mode Prevent your screen from going dark

Instructions

Combine the dry ingredients: Add the oats, chia seeds, cocoa powder and salt to a medium bowl, mason jar, or meal prep container. Mix to combine.
Add the wet ingredients. Add the high protein vanilla yogurt, maple syrup, and unsweetened almond milk. Mix everything to combine until smooth and creamy.
Refrigerate: Cover and chill in the fridge for at least 4 hours or overnight for the best thick and creamy texture.
Add toppings: Top the overnight oats with the fresh raspberries, sunflower seeds, pumpkin seeds, cacao nibs and peanut butter, or any other of your favorite overnight oats toppings. (You can add the toppings the day before or in the morning when ready to eat if preferred.) Then enjoy!

Dutch Processed Cocoa Powder

Buy Now →

Notes

Nutritional information is calculated with toppings and using 200 grams strained vanilla yogurt that has 22 grams protein. It is an estimate based on the products and brands I used and will vary with substitutions.
Be sure to check out the rest of the post for ingredient notes, tips on customizing this recipe for specific dietary needs and more!

Nutrition

Serving Size: 1 bowl
Calories: 516
Sugar: 13.7g
Fat: 19.5g
Saturated Fat: 2.8g
Unsaturated Fat: 16.5g
Trans Fat: 0.2g
Carbohydrates: 58g
Fiber: 20.3g
Protein: 37g
Cholesterol: 30mg