Protein Overnight Oats

These overnight oats provide the fiber and protein you need to start your day right!

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My mornings can get pretty crazy, so I’m always looking for a quick and healthy on-the-go breakfast. Protein overnight oats requires minimal effort and is both delicious and nutritious. These overnight oats kind of look like they’re a riff on Swiss Muesli, and that’s because they are! However, I’d argue this recipe is tastier, and hopefully, you will, too! It builds on the Swiss classic by focusing on high-protein ingredients, offering a sustained energy release throughout the morning.

These overnight oats are healthy, but they don’t taste healthy, if you know what I mean. Actually, they taste like dessert. The tanginess of the Greek yogurt and the creaminess of the milk are balanced by the natural sweetness of the fruit and oats. And I’ll tell you this—these oats beat a Chick-Fil-A Greek Yogurt Parfait any day of the week! At least, I think so. And if you’re looking for a yogurt parfait, FFF has some great options.

Are Protein Overnight Oats Healthy?

You bet! While the oats do contribute a fair amount of carbs, as long as your diet permits, this is a wholesome, nourishing grain to help energize your morning. This recipe is a powerhouse of nutrients, providing 12 grams of fiber, courtesy of the oats and chia seeds. Plus, you’ll get 25 grams of protein per serving—that’s like eating four large eggs!

For a vegan take on these oats, try substituting the Greek yogurt with a plant-based yogurt and using a non-dairy milk alternative like almond or oat milk. I’m partial to oat milk because it has a naturally creamier taste.

Why Chia Seeds?

Hey, fellow ’90s kids! Remember those Chia Pets? You know, those animal-shaped planters that would sprout if you watered them? Anyway, later in life, I learned that these seeds were not just for decorating the windowsill of my childhood bedroom. Yes, they hold nutritional properties like omega-3 fatty acids, fiber, and protein, but they also serve another purpose for this recipe. When you mix the chia seeds with the milk and yogurt, they expand and develop a gel-like consistency. This helps thicken the oats and gives this recipe a deliciously creamy texture. So don’t leave this ingredient out!

INGREDIENTS

10-12 oz plain Greek yogurt
2/3 cup old-fashioned oats
1/2 cup milk, any kind
2 tablespoons chia seeds
2 cups mixed berries, fresh or frozen
1/4 cup sliced almonds

INSTRUCTIONS

Combine

Mix yogurt, oats, milk, and chia seeds.

Layer

Assemble oats and berries in jars, and top with almonds.

Chill

Refrigerate for at least 1 hour before serving.

Devour!

FAQs & Tips

How do I prep and store these oats?

After you make these oats per the recipe, they will taste fresh for 5 days, perfect for the work week! As always, use an airtight container.

Can I use Regular Yogurt instead?

Yes! However, it’s worth noting that plain yogurt has a thinner consistency. Remember what I said about chia seeds acting as a thickener? They should go a long way in helping maintain the thickness, though you may want to add just a few more seeds to compensate for the plain yogurt’s inherent thinness.

Would quick Oats Work for this Recipe?

They will, but your overnight oats will have a mushier texture.

Serving Suggestions

Overnight oats are exceptionally filling, so I don’t think you’ll have any room for a side dish. In the rare event that your tummy is still growling, make yourself a soft-boiled egg. As far as beverages go, try a nourishing green tea to offset the overnight oats’ sweetness, or splurge with a homemade caramel vanilla iced latte (paleo and vegan friendly)!