These high-protein overnight oats are layered parfait-style, packed with protein and fiber, and made with simple ingredients, so all you have to do in the morning is grab a jar and go!
I’ve tried high protein overnight oats every which way: mixed with yogurt, stirred with protein powder, blended into a thick paste… and honestly? I never loved them. The texture and flavor were always off for me.
But layering them like a parfait? Game changer.
These high-protein overnight oats keep everything separate until the next morning, which means better texture, better flavor, and a hearty breakfast I actually look forward to eating.
Why This Overnight Oats Recipe Works
This recipe is a little different than most protein overnight oat recipes, and that’s exactly why it works so well.
- The texture is better – Layering the oats, yogurt, and protein powder keeps everything creamy without turning mushy.
- It’s really filling – Between the oats, Greek yogurt, protein powder, and flax seeds, this breakfast sticks with you and doesn’t leave you hunting for a snack an hour later.
- Perfect for busy mornings – Make it the night before, grab it from the fridge, and breakfast is done.
- Protein- and fiber-forward – A great way to include extra protein and fiber using simple, everyday ingredients.
- Easy to customize – Swap the milk, yogurt, protein powder, or fruit to match what you have on hand.
- Meal-prep friendly – Make one jar or prep several for the whole week.
Ingredients You’ll Need
- Rolled oats – Old-fashioned oats work best for texture, I use gluten free.
- Unsweetened almond milk – Or any milk you have on hand (oat milk, dairy milk)
- Flax or chia seeds – Add fiber, texture, and healthy fats.
- Cinnamon – Just a dash for warmth.
- Greek yogurt – Plain or vanilla both work well.
- Vanilla protein powder – Helps boost the protein content without overpowering the flavor.
- Frozen berries (or fresh!)- I love a blend of frozen berries and cherries for sweetness and the fiber count, plus as the frozen berries thaw, they kind of taste pie filling delicious.
How to make these in 4 easy steps
The best part about this recipe is you can make one jar or a bunch of jars in the same amount of time!
Step one: Add the rolled oats and flax seeds to an 8-oz mason jar or small airtight container.
Step two: In a small bowl, mix the Greek yogurt and protein powder until smooth.
Step three: Spoon the yogurt mixture over the oat layer, being careful not to mix the layers.
Step four: Top with frozen berries or fruit of your choice. Cover and refrigerate overnight.
Tips & Easy Swaps
- To add even more protein – use Bob’s Red Mills Protein Oats and swap almond milk for Fairlife milk. You could also use more protein powder.
- To make this dairy free – use plant based milk, yogurt, and protein powder.
- Experiment with mix-ins – use chia seeds or hemp seeds, try adding pumpkin seeds for some extra crunch. Swap in pumpkin pie spice, lemon zest, or a little honey for more sweetness.
- Switch up toppings – add sliced bananas, chocolate chips, diced apples, drizzle peanut butter or almond butter for variety!
Recipe FAQs
You can, but layering is the whole reason I love this recipe. It keeps the texture much better and prevents that thick, pasty overnight oats situation.
Rolled (old-fashioned) oats give the best results. Quick oats soften faster and can get mushy. Steel cut oats are super yummy in my opinion – but only if you like a soggy grape nuts cereal vibe (if you do, then go for it!). I like using Bob’s Red Mill protein oats for even more protein.
They are best eaten within 4-5 days.
Yes! Use a plant-based yogurt and a plant-based protein powder.
High Protein Overnight Oats Recipe (+ High-Fiber)
Ingredients
- 1/3 cup rolled oats or protein oats, gluten free if necessary
- 1/3 cup almond milk
- 2 T flax seeds or chia seeds
- 1/2 cup plain Greek yogurt, 2% or fat free or vanilla Greek yogurt
- 1 T vanilla protein powder
- 1 cup frozen berries
Instructions
- Add the rolled oats and flax seeds to an 8-oz jar. Pour in the almond milk and stir to combine. Sprinkle the oat mixture with cinnamon.
- In a small bowl, mix the Greek yogurt and protein powder until smooth.
- Spoon the yogurt mixture over the oat layer, being careful not to mix the layers.
- Top with frozen berries.
- Cover and refrigerate overnight.
Notes
Nutrition
Leave a Reply