HIGH-PROTEIN OVERNIGHT OATS: THE FOUNDATION AND OPTIONS FOR VARIETY
I’m a big fan of breakfast foods that make mornings easier, and overnight oats fit that bill. (I’m actually a big fan of any foods that make any time of day easier, but we’ll stick to a single meal and a single recipe for now…)
Overnights are filling, easy to customize (in terms of protein content, flavor, fiber contributions, and more), and provide a really wonderful balance across macronutrients to start your day. And because most of the work happens the night before, breakfast can truly be a grab-and-go. (But also: I have a solution for you below if you don’t want to or don’t remember to do the night before! They’re called “overnight” oats, but they don’t necessarily need overnight.)
The basic formula: oats + liquid + protein component + flavor and toppings.
Here’s the foundation I love the most, my current favorite that’s on repeat, and my strategy for morning-of “overnight” oats.
OVERNIGHT OATS: THE FOUNDATION
WHAT YOU NEED:
½ cup rolled oats
½ cup milk of choice
¼ cup non-fat Greek yogurt
½ - 1 Tbsp chia seeds
1 scoop protein powder
Dash of cinnamon
1 - 2 tsp sweetener (like honey, agave, or maple syrup), optional
WHAT TO DO:
Combine the oats, chia seeds, cinnamon, and protein powder in your container. (See container notes below)
Pour in milk, yogurt, and sweetener if using, and mix until well combined.
Cover with a lid and place in the fridge overnight.
Before eating, add any desired add-ins!
NOTES:
Overnight oats store well in a sealed container – mason jars or another glass jar with a lid work well.
The recipe above is for a single serving, but you can absolutely make a batch of these for the week! You can either store in individual containers or in a large tupperware container, and then portion out day by day (this can work well if you have different portion sizes on different days).
I find that whey protein powder mixes best; that is my recommendation if it fits with your dietary needs and preferences.
MACROS PER SERVING: Nutritional information will be highly dependent on your choice of protein powder and brand of milk and Greek yogurt! Per serving, about 35g P | 40g C | 8g F
MY CURRENT FAVORITE: PB&J OVERNIGHT OATS
WHAT YOU NEED:
½ cup rolled oats
½ cup milk of choice
¼ cup non-fat Greek yogurt
½ - 1 Tbsp chia seeds
1 scoop peanut butter flavored protein powder
1 tsp jam (I use strawberry)
1 tsp peanut butter (I use creamy)
Fresh berries (I love raspberries and strawberries)
WHAT TO DO:
Combine the oats, chia seeds, cinnamon, and protein powder in your container. (See container notes below)
Pour in milk, yogurt, and sweetener if using, and mix until well combined.
Cover with a lid and place in the fridge overnight.
Before eating, add peanut butter and jelly to container, and mix so they are incorporated. Top with berries and enjoy!
HOW I MAKE OVERNIGHT OATS THE MORNING-OF
I’ve been loving this as my breakfast recently, but if I’m being honest, I usually don’t remember to make them the night before. And I was letting this detail get in my way before I found a way to make this recipe work the morning-of. (Please don’t come after me for enjoying morning-of-oats and calling them overnight oats.) If this is you, too, or you are looking to switch things up, try using quick oats and switching the amounts of yogurt and milk, like this:
½ cup quick oats
¼ cup milk of choice
½ cup non-fat Greek yogurt
½ - 1 Tbsp chia seeds
1 scoop protein powder
Dash of cinnamon
1 - 2 tsp sweetener (like honey, agave, or maple syrup), optional
I find that they are best when they’ve had the opportunity to sit in the fridge for at least 30 minutes, which for me is the perfect amount of time to get myself ready for the day, get my daughter up and ready, and prepare her breakfast. (Which, if I’m being honest, is a half portion of this same recipe, which she practically inhales. A win all around!)
ADDITIONAL FLAVOR PROFILE IDEAS
Some other options, but with a caveat I want to add first. I completely respect if you see a section like this and think, “I came to this post to get a full recipe that I don’t have to think about, not to read about hypothetical flavor combinations.” And I get that. And and and: one of the best things about a basic recipe like overnight oats is that it is not just versatile, but also incredibly forgiving with its additions. Which makes it a great recipe for both beginners and experts in the kitchen to test things out and find a mix that works for you.
Apple cinnamon
Chocolate peanut butter with banana (use chocolate protein powder or chocolate milk)
Peanut butter banana
Strawberries and cream (a dollop of cool whip or whipped cream on top?! Sign me up!)
Honey pistachio
Berry cheesecake (for the yogurt portion, use half Greek yogurt and half cottage cheese; the higher the fat content of the cottage cheese, the creamier your oats will be. You can blend the milk, yogurt, and cottage cheese together if you want a smoother texture.)
YOUR NEXT STEP
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