Dessert

Protein Overnight Oats (36g Protein!) Recipe

ByClara Bennett March 6, 2026March 6, 2026

Introduction

Protein Overnight Oats are a delicious and convenient way to start your day with a nutritious punch. Packed with 36 grams of protein, this recipe combines creamy Greek yogurt, protein powder, and wholesome oats for a filling breakfast that’s ready when you are.

A clear glass jar filled with two visible layers: the bottom creamy white layer with small oat pieces mixed in, and the top layer is fresh fruit with sliced red strawberries and whole dark blue blueberries scattered on top. A gold spoon is dipped into the jar, gently lifting some of the creamy oat mixture. The jar is placed on a white marbled surface with a couple of loose blueberries around. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1/2 cup rolled oats
2 tbsp protein powder (about 1 average scoop)
1 tsp chia seeds
1/3 cup unsweetened almond milk (or any milk of your choice)
1/3 cup Greek yogurt
1 tbsp maple syrup
1/4 tsp vanilla extract
Fresh berries (raspberries, blueberries, or strawberries)
Nut butter
Sugar-free dark chocolate chips (or any kind you like)

Instructions

Step 1: In a small jar, ramekin, or bowl, combine the rolled oats, protein powder, chia seeds, milk, and Greek yogurt. Add the maple syrup and vanilla extract, then stir well to mix all ingredients thoroughly.
Step 2: Cover the container with a lid or plastic wrap. Refrigerate for at least 4 hours, preferably overnight, until the mixture thickens and the oats soften.
Step 3: Before serving, stir the oats again. You can enjoy them warm or cold. Add your favorite toppings such as fresh berries, a drizzle of nut butter, or chocolate chips for extra flavor and texture.

Tips & Variations

Use flavored protein powder (like vanilla or chocolate) to add extra taste without extra ingredients.
Swap the almond milk for oat or soy milk to vary the flavor and nutritional profile.
For a vegan version, replace Greek yogurt with plant-based yogurt and choose a plant-based protein powder.
Add a pinch of cinnamon or nutmeg for a warm spice note.
Mix in chopped nuts or seeds for added crunch and healthy fats.

Storage

Store the prepared overnight oats covered in the refrigerator for up to 3 days. Before eating, stir well and add toppings fresh. If you prefer warm oats, heat gently in the microwave for 30-60 seconds.

How to Serve

A glass jar filled with creamy overnight oats shows visible layers of soaked oats and chia seeds mixed into a smooth, white base with soft, textured oat bits throughout. A bronze spoon is partially dipped into the jar from the left side, with a close-up focus on the thick mixture that looks slightly lumpy and moist. The jar is placed on a white marbled surface with scattered oat flakes around it, and a folded orange cloth is partly visible on the lower left. Another similar jar is blurred out in the background. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use different types of protein powder?

Yes, you can use whey, plant-based, or collagen protein powders depending on your dietary preferences. Just ensure the flavor complements the other ingredients.

Can I prepare overnight oats without Greek yogurt?

You can omit Greek yogurt, but it adds creaminess and extra protein. If you leave it out, consider increasing the protein powder slightly or adding more milk for desired consistency.