breakfast · High Protein
Maple Walnut Overnight Oats (28g Protein)
These no-cook overnight oats deliver 28 grams of protein and 424 calories per serving. Greek yogurt provides the protein foundation, while chia seeds add omega-3s and fiber. The walnuts contribute healthy fats and a satisfying crunch, and real maple syrup brings warmth without overwhelming sweetness.
Nutrition per serving
- Protein
- 28 g
- Calories
- 424
- Carbs
- 49 g
- Fat
- 14 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
- 3/4 cup greek yogurt — plain, nonfat
- 1/3 cup rolled oats
- 1/3 cup skim milk
- 1 tbsp chia seeds
- 2 tbsp walnuts — roughly chopped
- 1 tbsp maple syrup — pure maple syrup
- 1/4 tsp vanilla extract
- 1/8 tsp cinnamon
Steps
- Combine the Greek yogurt, rolled oats, skim milk, and chia seeds in a jar or container with a lid. Stir until evenly mixed.
- Add the maple syrup, vanilla extract, and cinnamon. Stir again to distribute the flavors throughout.
- Cover and refrigerate for at least 4 hours, or overnight. The oats will absorb the liquid and soften while the chia seeds expand.
- Before serving, give the oats a good stir. If the mixture is too thick, add a splash of milk to reach your preferred consistency.
- Top with the chopped walnuts just before eating to maintain their crunch.
Why This Works
Greek yogurt delivers 18g of the 28g total protein in this recipe. Nonfat Greek yogurt contains roughly 10g protein per 100g (USDA #170903) with minimal calories, making it the most efficient protein source for overnight oats. Rolled oats add another 4g protein along with slow-digesting carbohydrates for sustained energy. The chia seeds contribute 2g protein while adding omega-3 fatty acids and creating a pudding-like texture as they absorb liquid. Walnuts round out the protein profile with 2g more while providing alpha-linolenic acid, an essential omega-3. Together, these four protein sources create a complete amino acid profile without relying on protein powder.
The Overnight Method
Soaking oats overnight accomplishes two things: it softens the oats without heat, and it allows the starches to break down slightly, making them easier to digest. The chia seeds expand to roughly 10 times their dry volume, creating pockets of gel throughout the mixture. This hydration process takes at least 4 hours, though overnight (8-12 hours) produces the creamiest texture. The ratio matters: 1/3 cup oats to 1/3 cup liquid plus 3/4 cup yogurt ensures the oats hydrate fully without becoming soupy.
Meal Prep Ready
Prepare up to 5 servings on Sunday by multiplying the base ingredients. Store in individual jars without the walnuts, which should be added just before eating to preserve their crunch. The oats keep well for 4-5 days refrigerated. For variety across the week, prepare the base mixture plain and add different toppings each day: berries, sliced banana, a drizzle of almond butter, or extra cinnamon.
Make It Your Own
Swap walnuts for pecans or almonds if preferred. Replace maple syrup with honey for a different sweetness profile, or reduce to 2 teaspoons if watching sugar intake. For extra protein without powder, add 2 tablespoons of cottage cheese blended into the yogurt base. Frozen berries stirred in before refrigerating will thaw overnight and create natural fruit swirls.
Sources Research-Backed
Frequently Asked Questions
Can I freeze overnight oats?
Yes, but texture changes. Freeze without walnuts for up to 2 months. Thaw overnight in the fridge. The oats become softer after freezing. Stir well and add fresh walnuts before eating. Some prefer the creamier post-freeze texture.
Are 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. All other ingredients (Greek yogurt, chia, walnuts, maple syrup) are naturally gluten-free.
Can I eat overnight oats warm?
Yes. Microwave for 1-2 minutes, stirring halfway. Add a splash of milk if too thick after heating. The texture becomes creamier when warmed. Some people prefer cold oats in summer and warm in winter. Both work well.
Why are my overnight oats too thick?
The chia seeds absorbed too much liquid. Add 2-3 tablespoons of milk and stir. For future batches, reduce chia to 1/2 tablespoon or increase liquid by 2 tablespoons. Thicker oats are normal after 12+ hours. Just thin as needed.
