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High-Protein Overnight Oats: 8 Easy Recipes (20+ g Protein)

Overnight oats take five minutes the night before. Mix in Greek yogurt, protein powder or chia seeds and a plain jar of oats becomes a breakfast that keeps you full all morning.

Four jars of high-protein overnight oats topped with peanut butter, blueberries, strawberries and hemp seeds

The base ratio

For one jar: 1/2 cup rolled oats + 3/4 cup milk + 1/4 cup plain Greek yogurt, plus a flavor. Stir, cover and refrigerate at least 6 hours. Add fresh banana, nuts or granola in the morning so they stay crisp.

Tips: whisk protein powder into the milk first so it doesn't clump · use rolled oats, not instant (they turn mushy) · jars keep 4 days in the fridge · too thick in the morning? stir in a splash of milk.

8 high-protein overnight oats at a glance

RecipeProtein per jar*
Peanut Butter Banana Overnight Oats~23 g
Blueberry Pie Protein Overnight Oats~28 g
Chocolate Protein Overnight Oats~36 g
Apple Cinnamon Overnight Oats~18 g
Strawberry Cheesecake Overnight Oats~21 g
Vanilla Berry Chia Pudding~17 g
Pumpkin Spice Overnight Oats~19 g
Tropical Mango Overnight Oats~19 g

* Protein amounts are estimates based on typical USDA values for common products. Brands vary, especially protein powder, bread and sausage, so check your labels.

The recipes

Peanut Butter Banana Overnight Oats

5 minutes · 1 serving · about 23 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 3/4 cup Milk
  • 1/4 cup Plain Greek yogurt
  • 1 tbsp Peanut butter
  • 1 tbsp Chia seeds
  • 1/2 Banana

Directions

  1. Stir oats, milk, yogurt, peanut butter and chia together in a jar.
  2. Cover and refrigerate overnight (at least 6 hours).
  3. Top with sliced banana in the morning. Eat cold or microwave 1 minute.

Make it different: Use almond butter, or swap the banana for sliced strawberries.

Blueberry Pie Protein Overnight Oats

5 minutes · 1 serving · about 28 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 3/4 cup Milk
  • 1/4 cup Plain Greek yogurt
  • 1/2 scoop Protein powder (vanilla)
  • 1/2 cup Frozen blueberries
  • 1/4 tsp Cinnamon

Directions

  1. Whisk the protein powder into the milk first so it doesn't clump.
  2. Stir in oats, yogurt and cinnamon; fold in the frozen blueberries.
  3. Cover and refrigerate overnight.

Make it different: No protein powder? Use 1/2 cup Greek yogurt total instead of 1/4 cup.

Chocolate Protein Overnight Oats

5 minutes · 1 serving · about 36 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 3/4 cup Milk
  • 1 scoop Protein powder (chocolate)
  • 1 tbsp Cocoa powder
  • 1 tbsp Chia seeds
  • 1/2 Banana

Directions

  1. Whisk protein powder and cocoa into the milk.
  2. Stir in oats and chia. Cover and refrigerate overnight.
  3. Top with sliced banana.

Make it different: Add 1 tbsp peanut butter for a peanut-butter-cup version.

Apple Cinnamon Overnight Oats

5 minutes · 1 serving · about 18 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 3/4 cup Milk
  • 1/4 cup Plain Greek yogurt
  • 1/2 Apple
  • 1 tbsp Walnuts
  • 1/2 tsp Cinnamon
  • 1 tsp Maple syrup

Directions

  1. Dice the apple.
  2. Stir everything except the walnuts together in a jar. Cover and refrigerate overnight.
  3. Top with chopped walnuts.

Make it different: Use a pear instead of the apple; add a pinch of nutmeg.

Strawberry Cheesecake Overnight Oats

5 minutes · 1 serving · about 21 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 1/2 cup Milk
  • 1/2 cup Plain Greek yogurt
  • 1/2 cup Strawberries
  • 1/4 tsp Vanilla extract
  • 1 tsp Honey

Directions

  1. Stir oats, milk, yogurt, vanilla and honey together.
  2. Layer with sliced strawberries in a jar.
  3. Cover and refrigerate overnight.

Make it different: Swap strawberries for raspberries or blueberries.

Vanilla Berry Chia Pudding

5 minutes · 1 serving · about 17 g protein per serving*

Ingredients

  • 3 tbsp Chia seeds
  • 3/4 cup Milk
  • 1/4 cup Plain Greek yogurt
  • 1/2 cup Frozen mixed berries
  • 1/4 tsp Vanilla extract
  • 1 tsp Maple syrup

Directions

  1. Whisk chia, milk, yogurt, vanilla and maple syrup. Stir again after 10 minutes so it doesn't clump.
  2. Top with frozen berries; they thaw overnight.
  3. Refrigerate at least 6 hours.

Make it different: Make it chocolate: whisk in 1 tbsp cocoa powder.

Pumpkin Spice Overnight Oats

5 minutes · 1 serving · about 19 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 3/4 cup Milk
  • 1/4 cup Plain Greek yogurt
  • 1/4 can Pumpkin puree (15 oz can)
  • 1 tbsp Pecans
  • 1/2 tsp Cinnamon
  • 1 tsp Maple syrup

Directions

  1. Stir everything except the pecans together in a jar.
  2. Cover and refrigerate overnight.
  3. Top with chopped pecans. Freeze leftover pumpkin in 1/4-can portions.

Make it different: Add 1/2 scoop vanilla protein powder for more protein.

Tropical Mango Overnight Oats

5 minutes · 1 serving · about 19 g protein per serving*

Ingredients

  • 1/2 cup Rolled oats
  • 3/4 cup Milk
  • 1/4 cup Plain Greek yogurt
  • 1/2 cup Frozen mango
  • 1 tbsp Chia seeds
  • 1 tbsp Shredded coconut

Directions

  1. Stir oats, milk, yogurt and chia together.
  2. Top with frozen mango and coconut.
  3. Cover and refrigerate overnight.

Make it different: Use frozen pineapple or peaches instead of mango.

* Protein amounts are estimates based on typical USDA values for common products. Brands vary, especially protein powder, bread and sausage, so check your labels.

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More: 40 high-protein breakfast ideas · overnight oats with Greek yogurt · cottage cheese overnight oats · all overnight oats recipes