breakfast · High Protein
Greek Yogurt Overnight Oats (36g Protein)
This no-cook recipe for High-Protein Greek Yogurt Overnight Oats provides approximately 35 grams of protein and 522 calories per serving. Rolled oats and creamy Greek yogurt are combined with chia seeds and milk for a convenient, satisfying breakfast.
Nutrition per serving
- Protein
- 36 g
- Calories
- 522
- Carbs
- 47 g
- Fat
- 21 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1/2 cup rolled oats
- 1 cup plain Greek yogurt
- 1/2 cup milk
- 1 tbsp chia seeds
- 1 tbsp maple syrup
- 1/2 tsp vanilla extract
- 1/2 cup berries — fresh or frozen, for serving
Steps
- In a jar or small container with a lid, combine the rolled oats, Greek yogurt, milk, chia seeds, maple syrup, and vanilla extract.
- Stir thoroughly until all ingredients are well combined and the oats are fully moistened.
- Cover the jar and refrigerate for at least 4 hours, or preferably overnight, to allow the oats to soften and thicken.
- Before serving, stir the oats again. Top with fresh or frozen berries, if desired, and enjoy cold.
Why This Works
This breakfast delivers 36g protein without protein powder by combining Greek yogurt (24g per cup) with oats (5g per half cup) and chia seeds (3g per tablespoon). The overnight soak lets oats absorb liquid and chia seeds form a gel through hydration of their soluble fiber coating, creating a creamy texture without cooking. Straining removes whey from Greek yogurt, concentrating casein proteins to 187% higher levels than regular yogurt.
The Overnight Method
The 4-hour minimum soak allows chia mucilage to form, the gel-like substance that thickens the mixture. Oats soften through water absorption but retain their structure, providing resistant starch that supports gut health. The ratio of 1/2 cup oats to 1 tablespoon chia with 1.5 cups total liquid (yogurt + milk) creates the right consistency. Too much liquid yields soup; too little leaves dry oats on top.
Make It Your Own
Top with banana and almond butter for 8g additional protein. Use whole milk instead of skim for richer texture and 2g more protein per cup. Prep 3-4 jars on Sunday for weekday breakfasts, they keep refrigerated for 4-5 days. For extra protein, stir in hemp hearts (10g per 3 tablespoons) or a scoop of collagen powder (18g). Warm for 90 seconds in the microwave if you prefer hot oatmeal; the protein content remains unchanged.
Sources Research-Backed
Frequently Asked Questions
Can I freeze greek yogurt overnight oats?
Yes, but texture changes. Freeze for up to 2 months. Thaw overnight in the fridge. The oats become softer and the chia seeds more gel-like. Stir well and add fresh toppings before eating. Some prefer the creamier post-freeze texture.
Are greek yogurt overnight oats gluten-free?
Not automatically. Oats are naturally gluten-free but often cross-contaminated during processing. Use certified gluten-free oats if you have celiac disease. Greek yogurt, chia seeds, and milk are all naturally gluten-free.
Can I eat overnight oats warm?
Yes. Microwave for 1-2 minutes, stirring halfway. The texture becomes creamier when heated. Add a splash of milk if too thick after warming. Greek yogurt may thin slightly when heated but the protein content remains the same.
Why are my overnight oats too runny?
Not enough chia seeds or too much liquid. Chia absorbs liquid and thickens the mixture. Add another teaspoon of chia and let sit 2 more hours. For future batches, use the ratio: 1/2 cup oats, 1 tablespoon chia, 3/4 cup yogurt, 1/4 cup milk.
