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High-Protein Overnight Oats Recipe: Fuel Your Day Right!

Are you looking for a quick, easy, and nutritious breakfast that will keep you energized throughout the morning? Look no further than high-protein overnight oats! This delicious and customizable recipe is a perfect solution for busy mornings when you need a healthy, filling meal to start your day. My patients know I am constantly singing the praises of protein and fiber rich foods. This recipe has both and is a great staple to add to your breakfast routine.

High-Protein Overnight Oats


For the Base:

  • 1/2 cup (40g) rolled oats (old-fashioned oats)

  • 1/2 cup (120g) Greek yogurt (plain or flavored)

  • 1/2 cup (120ml) milk (dairy or non-dairy)

  • 1 tablespoon (15g) chia seeds (optional, for added thickness)

  • 1 scoop of your favorite protein powder (approximately 20-25g of protein, depending on the brand and type)

  • 1-2 tablespoons honey or maple syrup (adjust to taste)

  • A pinch of salt

Toppings (Customizable to your liking):

  • Fresh or frozen berries (strawberries, blueberries, raspberries)

  • Sliced banana

  • Chopped nuts (almonds, walnuts, or pecans)

  • Nut butter (peanut, almond, or cashew)

  • Shredded coconut

  • Dark chocolate chips or cocoa nibs

  • Cinnamon or nutmeg for extra flavor


  • Prepare Your Container: Find a mason jar, airtight container, or a bowl with a lid to assemble your overnight oats. Using a container with a lid is convenient for easy storage and transport.

  • Mix the Base: In your chosen container, combine the rolled oats, Greek yogurt, milk, chia seeds (if using), protein powder, honey or maple syrup, vanilla extract, and a pinch of salt. Stir well until all the ingredients are fully incorporated. Adjust the sweetness to your taste by adding more honey or maple syrup if needed.

  • Layer Your Toppings: This is where you can get creative! Layer your chosen toppings on top of the oat mixture. You can mix them in or arrange them in an appealing pattern. Fresh berries, sliced banana, and chopped nuts are classic choices, but feel free to experiment with your favorites.

  • Seal and Refrigerate: Once you've added your toppings, seal your container with a lid and refrigerate it for at least 4 hours, or ideally, overnight. The oats will absorb the liquid and flavors, resulting in a creamy and delicious breakfast.

  • Serve and Enjoy: In the morning, give your overnight oats a good stir to combine all the layers. You can eat them cold, straight from the fridge, or microwave them for 30-60 seconds to enjoy them warm. Top with additional fresh fruit or nuts if desired.


Nutrition Information (Approximate per serving):

  • Protein: 25-30 grams

  • Fiber: 7-10 grams


Tips and Variations:

  • Experiment with different flavors of protein powder

  • For added texture and crunch, try adding a handful of granola or crushed cereal as a topping.

  • If you're in a rush, you can prepare these oats in the morning and let them sit for at least 30 minutes before eating.

  • Adjust the sweetness level by using flavored yogurt or adding a bit of cocoa powder for a chocolatey twist.

  • Make a batch of overnight oats at the beginning of the week to have a quick breakfast ready to go.



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