High Protein Overnight Oats Recipe – No Protein Powder Required

Yields: 1 serving
Prep time: 5 minutes
Chill time: Minimum 4 hours, ideally overnight



  • 1/2 cup rolled oats (old-fashioned)
  • 1/3 cup plain Greek yogurt
  • 1/2 cup milk (dairy or plant-based; unsweetened almond milk works well)
  • 1 tablespoon chia seeds
  • 1 tablespoon nut butter (peanut, almond, cashew, etc.)
  • 1 teaspoon honey or maple syrup (optional, adjust for sweetness)
  • Pinch of salt

Flavor Options (Choose one or mix and match):

  • Very Berry: 1/2 cup mixed berries (blueberries, raspberries, strawberries)
  • Tropical Twist: 1/4 cup chopped mango, 1/4 cup shredded coconut
  • Chocolate PB Craving: 1 tablespoon cocoa powder, extra tablespoon nut butter
  • Apple Cinnamon Spice: 1/2 apple (chopped), a generous dash of cinnamon


  • Combine: In a mason jar or container with a lid, add all your base ingredients (oats, Greek yogurt, milk, chia seeds, nut butter, sweetener if using, and salt). Stir until well combined.
  • Customize: Add your chosen flavor variations (berries, fruit, cocoa, etc.). Give it another quick stir.
  • Chill: Seal the container and refrigerate for at least 4 hours, but preferably overnight. This allows the oats to soften and absorb the flavors.
  • Enjoy!: In the morning, give the oats a stir. If they’re too thick, add a splash more milk. Top with additional fruit, nuts, seeds, or a drizzle of nut butter if desired. Eat cold directly from the container.


  • Adjust the ratios: If you prefer thicker oats, use a little less milk. For thinner oats, add a splash more.
  • Make ahead: Double or triple the recipe for easy breakfasts throughout the week.
  • Protein boost: For even more protein, stir in a handful of chopped nuts or seeds before serving.


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