Protein Overnight Oats
Creamy overnight oats packed with protein powder, chia seeds, and almond butter. Grab-and-go breakfast ready when you wake up.
Creamy overnight oats packed with protein powder, chia seeds, and almond butter. Grab-and-go breakfast ready when you wake up.
Per serving · Adjust servings below to scale ingredients
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5/5 · 1 rating
Combine oats, protein powder, chia seeds, milk, and yogurt in a jar. Stir well.
Cover and refrigerate overnight (at least 6 hours).
In the morning, stir and add a splash of milk if too thick.
Top with almond butter, banana, blueberries, honey, and cinnamon.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Protein Overnight Oats delivers 32g of protein at 420 calories — that's 13 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 30% of total calories in this dish. The 45g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 14g of fat primarily comes from the cooking method and protein source itself, keeping the overall calorie density low. At 8g of dietary fiber per serving, this recipe also supports gut health and helps sustain fullness between meals.
Protein Overnight Oats is a straightforward recipe that scales well for meal prep. This recipe makes 1 serving, each delivering 32g of protein and 420 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 3 days. Many components can be prepped the night before — chop vegetables, mix dry ingredients, or pre-cook grains. Assembly takes under 5 minutes in the morning.
Yes, this dish is at its best when served immediately after preparation.
Fresh fruit, a side of Greek yogurt, or a simple green salad pairs well. For more protein, add a hard-boiled egg on the side.
Yes! This is a straightforward recipe with common ingredients and simple techniques. Follow the steps in order and you'll have great results even if you're new to cooking.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
