High-Protein Overnight Oats

Name: High-Protein Overnight Oats
Prep time: 5 min
Total time: 6 h 5 min
Yield: 1 serving
Ingredients: 50 g rolled oats (½ cup); 170 g plain nonfat Greek yogurt (¾ cup); 120 ml skim milk (½ cup); 10 g chia seeds (1 tbsp); 75 g blueberries (½ cup), fresh or frozen; 10 g honey (1½ tsp)

These overnight oats get their protein from Greek yogurt and milk rather than a scoop of powder, so they taste like breakfast, not a shake. Mix them in a jar before bed and eat them cold, straight from the fridge. One serving has 30 g protein and 452 kcal (70 g carbs, 7 g fat, 10 g fibre), so about 27% of its calories come from protein.

Protein: 30 g
Calories: 452 kcal
Time: 5 min
Rest: Overnight
Makes: 1 serving

Published 2026-10-26

Overnight oats in a glass jar topped with blueberries and a drizzle of honey — Illustration generated from this recipe's ingredient list.

Ingredients

50 g rolled oats (½ cup)
170 g plain nonfat Greek yogurt (¾ cup)
120 ml skim milk (½ cup)
10 g chia seeds (1 tbsp)
75 g blueberries (½ cup), fresh or frozen
10 g honey (1½ tsp)

Method

Put the oats, chia seeds, yogurt and milk in a jar or a lidded container that holds at least 500 ml.
Stir until no dry oats are left at the bottom, then stir in half the blueberries.
Close the lid and refrigerate for at least six hours, or overnight.
In the morning, stir once. If it's thicker than you like, loosen it with a splash of milk.
Top with the rest of the blueberries and the honey, and eat it cold.

Macros per serving

Protein	30 g
Carbohydrate	70 g
Fat	7 g
Fibre	10 g
Energy	452 kcal

Computed from USDA FoodData Central values for each ingredient at the weights above. Brands differ, so treat it as a close estimate. Not sure how much protein you need? The calorie and protein calculator works it out from your weight and goal.

Why it works for training

Greek yogurt is strained, so it carries far more protein per spoonful than regular yogurt, and it is what makes this a high-protein breakfast without protein powder. Milk adds more on top and gives the oats the liquid they soak up overnight.

The oats and fruit bring the carbohydrate. Eaten an hour or two before a morning session, that is fuel for the work; eaten after one, it puts protein and carbohydrate into the meal straight after training, which is when most people want both.

It also solves the morning problem: there is nothing to cook, and the jar travels to the gym or the office.

Swaps

Skyr instead of Greek yogurt works the same way and is just as thick.
Any milk works. Soy milk is the closest plant milk for protein; oat and almond milk have much less.
Frozen berries are fine and turn the oats purple overnight.
Leave out the honey, or use maple syrup, to change the sweetness. It barely changes the macros either way.

Keeping it

Keeps in the fridge for up to three days, so you can make three jars on a Sunday. Add the fresh-berry topping on the day you eat it.