These creamy high protein overnight oats are layered with fresh berries and Greek yogurt for an easy, make-ahead breakfast you’ll actually look forward to. If you’re trying to boost your protein without complicating your mornings, this recipe makes it simple.
The oats and chia seeds create a creamy base, and the Greek yogurt adds an extra boost of protein while making it thick and satisfying. Each jar has a balanced combination of fiber, healthy fats and protein to keep you full for hours.
Why You’ll Love These High Protein Overnight Oats
• Meal prep friendly - Make breakfast for the next 4 days.
• Naturally sweetened - No refined sugar.
• Creamy and filling - The extra protein and fiber are very filling.
• Easy to customize - You can change up the fruit, if desired.
• Perfect for busy mornings - Easy to grab and go.
What you need
Ingredient Notes
• Old Fashioned Oats - Use old fashioned rolled oats for the best texture (make sure they're gluten free if that's what your need). Quick oats can become too soft and mushy.
• Almond Milk (or Milk of Choice) - Unsweetened almond milk keeps this lighter, but you can use dairy milk, oat milk, coconut milk, or any milk you prefer.
• Chia Seeds - Chia seeds help thicken the oats and create that creamy, pudding-like texture. They also add fiber, protein and a boost of nutrition.
• Honey or Maple Syrup - Either works beautifully here. Honey gives a classic sweetness, while maple syrup adds a slightly deeper flavor.
• Salt - A small amount enhances all the flavors and keeps the oats from tasting flat. I used Himalayan Pink Salt.
• Plain Greek Yogurt - Adds creaminess and extra protein. Full-fat, low-fat, or nonfat all work. If you prefer it sweeter, stir in a little honey or a packet of stevia before layering.
How to Make High Protein Overnight Oats
• Divide oats evenly between 4 (16-ounce) mason jars.
• Add milk, chia seeds, cinnamon, honey (or maple syrup), and a pinch of salt to each jar.
• Stir well, cover, and refrigerate overnight (or at least 4 hours).
• In the morning, stir the oats.
• Top with sliced strawberries or mixed berries.
• Add a scoop of plain Greek yogurt.
• Drizzle with honey and finish with more fresh berries for a pretty, parfait-style look.
• Serve immediately and enjoy!
Quick Tips
• Stir well before refrigerating so chia seeds don’t clump.
• If oats are too thick in the morning, add a splash of milk.
• Store the oat base in the fridge up to 4 days.
• Add fresh berries and yogurt the day you plan to eat for best texture.
Frequently Asked Questions
• How long do overnight oats last in the refrigerator? Overnight oats will keep well in the refrigerator for up to 4–5 days when stored in airtight mason jars. For best freshness, add the yogurt and fresh berry toppings just before serving.
• Can I use frozen fruit? Yes! You can stir frozen berries directly into the oat base before refrigerating. If using them as a topping, thaw and drain excess liquid first so the oats don’t become watery.
• Can I make this dairy-free? Absolutely. Use a dairy-free yogurt alternative and your favorite plant-based milk like almond, oat, or coconut milk.
• Can I make overnight oats without chia seeds? Yes, but the texture will be thinner. Chia seeds help thicken the oats and create that creamy consistency. If skipping them, slightly reduce the milk.
• Can I warm up overnight oats? Yes! Although they’re meant to be enjoyed cold, you can microwave them for 30–60 seconds before adding the yogurt and toppings.
Related Recipes
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High Protein Overnight Oats with Berries
Equipment
- 4 Mason Jars with Lids (16 ounces)
Ingredients
- 2 cups old fashioned oats
- 4 cups almond milk
- 4 tablespoons chia seeds
- 2 teaspoons cinnamon or more, if desired
- 4 tablespoons honey or maple syrup
- 1 ⅓ cups plain Greek yogurt I used lactose free
- 1 pint fresh strawberries, sliced
Instructions
- Divide ingredients into 4 mason jars (16 ounces each). First add the oats to each jar, ½ cup each. Then 1 cup milk per jar. Add 1 tablespoon chia seeds per jar, ½ teaspoon cinnamon, and ½ tablespoon honey or maple syrup per jar. Stir well to combine in each jar. Add a handful of berries. Place lids on jars and refrigerate overnight.
- After chilling overnight, top each jar with a few sliced strawberries. Add about ⅓ cup plain Greek yogurt on top, drizzle with honey (½ tablespoon), then add a few more sliced strawberries. Garnish with one whole strawberry on top, if desired, for a pretty presentation.
- Storage: Store covered in the refrigerator for up to 4–5 days. For best freshness, add the yogurt and fresh strawberry toppings just before serving. If prepping ahead, you can slice strawberries the night before and store them separately in an airtight container in the refrigerator.
Notes
Nutrition
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