High-Protein Overnight Oats
This is a creamy, make-ahead breakfast that packs over 25g of protein without any cooking required. It's perfect for busy mornings or meal prep.
Serves
1
Prep time
5 minutes
Cooking time
0
Looking for more nutritious breakfast options? Try my Blueberry Swirl Smoothie Bowl or my Egg & Veggie Breakfast Wrap
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Helpful Tips
Storage
Store assembled oats (without toppings) in the fridge for up to 5 days. Add fresh toppings just before eating. Not suitable for freezing.
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Substitutions
- Protein powder: Use any flavour you like – vanilla, chocolate, or unflavoured all work
- Milk: Any milk works – dairy, almond, oat, soy
- Nut butter: Swap peanut butter for almond butter, or cashew butter
- Nuts: Use whatever you have – walnuts, almonds, pecans, or Brazil nuts
- Berries: Fresh or frozen both work; try raspberries, blackberries, or sliced banana
- Honey: Maple syrup or agave work as alternatives
Serving Suggestions
This is a complete meal on its own, but you can add a hard-boiled egg on the side for extra protein, or pair with a piece of toast if you need more carbs before a big training session.
Helpful Tips
Storage
Store assembled oats (without toppings) in the fridge for up to 5 days. Add fresh toppings just before eating. Not suitable for freezing.
Substitutions
- Protein powder: Use any flavour you like – vanilla, chocolate, or unflavoured all work
- Milk: Any milk works – dairy, almond, oat, soy
- Nut butter: Swap peanut butter for almond butter, or cashew butter
- Nuts: Use whatever you have – walnuts, almonds, pecans, or Brazil nuts
- Berries: Fresh or frozen both work; try raspberries, blackberries, or sliced banana
- Honey: Maple syrup or agave work as alternatives
Serving Suggestions
This is a complete meal on its own, but you can add a hard-boiled egg on the side for extra protein, or pair with a piece of toast if you need more carbs before a big training session.
Ingredients
For the base:
- 1 cup rolled oats
- 1/2 cup high protein yoghurt or Greek yoghurt
- 1/2 cup milk of choice
- 1 scoop vanilla or unflavoured protein powder (optional) Note: Protein powder is not suitable for children under 15 years of age or pregnant women.
- 1.5 tsp honey
Toppings:
- Peanut butter
- Strawberries
- Blueberries
- Walnuts/brazil nuts/almonds
- Extra honey for drizzling
Nutritional Information
(
per serving, based on
1
)
Nutrient
Amount
Calories
480
kcal
Protein
28
g
Carbohydrates
52
g
Fat
18
g
Fibre
8
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
- In a jar or container, combine the oats, yoghurt, milk, protein powder and honey. Mix well until the mixture is smooth with no lumps.
- Cover the container with a lid or plastic wrap and refrigerate overnight, or for at least 6 hours, to allow the oats to absorb the liquid.
- In the morning, remove the overnight oats from the refrigerator. If the oats are too thick, stir in a splash of milk to reach your desired consistency.
- Top with peanut butter, strawberries, blueberries, and nuts. Drizzle with extra honey for sweetness. Serve immediately and enjoy
Ingredients
For the base:
- 1 cup rolled oats
- 1/2 cup high protein yoghurt or Greek yoghurt
- 1/2 cup milk of choice
- 1 scoop vanilla or unflavoured protein powder (optional) Note: Protein powder is not suitable for children under 15 years of age or pregnant women.
- 1.5 tsp honey
Toppings:
- Peanut butter
- Strawberries
- Blueberries
- Walnuts/brazil nuts/almonds
- Extra honey for drizzling
Nutritional Information
(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
480
kcal
Protein
28
g
Carbohydrates
52
g
Fat
18
g
Fibre
8
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
- In a jar or container, combine the oats, yoghurt, milk, protein powder and honey. Mix well until the mixture is smooth with no lumps.
- Cover the container with a lid or plastic wrap and refrigerate overnight, or for at least 6 hours, to allow the oats to absorb the liquid.
- In the morning, remove the overnight oats from the refrigerator. If the oats are too thick, stir in a splash of milk to reach your desired consistency.
- Top with peanut butter, strawberries, blueberries, and nuts. Drizzle with extra honey for sweetness. Serve immediately and enjoy
Watch How to Make It
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Breakfast