Protein-Packed Overnight Oats: 3 Ways

Overnight oats are an easy way to pack some serious nutrition into your morning. Plus, they can be made ahead of time, making them perfect for meal prep and busy mornings. 

To keep you full until lunch, all three of these options contain healthy fats, no added sugars, and at least 18 grams of protein. 

Notes on making overnight oats: 

1. I recommend using a butter knife rather than a spoon for stirring, especially if adding nut butters. 
2. These recipes make fairly thick oats. If you know you prefer thinner, try adding an extra 2-3 tablespoons of milk. It can take a couple times to get the texture just to your liking. 
3. Some people find they like the texture better by letting the oats warm slightly at room temperature for 10 minutes before eating. However, if you love a thick, doughy consistency, you’ll want to eat them straight out of the fridge. 
4. All these recipes rely on fruit and/or nut butters to sweeten them naturally. However, you can add 1-2 teaspoons of honey or maple syrup if you prefer a sweeter breakfast.

Let’s get stirring!

Almond Blueberry Overnight Oats

Ingredients:

• ½ cup rolled oats
• 1 tablespoon chia seeds
• ¼ cup plain lowfat Greek yogurt 
• ½ cup unsweetened vanilla almond milk 
• 1 tablespoon natural almond butter
• ¼ cup blueberries, fresh or frozen  
• Optional: pinch cinnamon 

Directions: 

1. Place oats, chia seeds, Greek yogurt, almond milk, and almond butter in a mason jar or other sealable container. Stir well with a butter knife. 
2. Add half the blueberries and stir again. 
3. Top with remaining blueberries, cover, and store in fridge for at least 3 hours or up to 4 days. 

Servings: 1 | 333 Calories per Serving

16 g fat; (1 g saturated fat), 0 mg cholesterol, 149 mg sodium, 39 g carbohydrate; 9.3 g fiber; 5 g sugar, 11 g protein

Strawberries and Cream Overnight Oats

Ingredients: 

• ½ cup rolled oats
• 1 tablespoon chia seeds
• 2 tablespoons vanilla protein powder* 
• ¼ cup plain lowfat Greek yogurt 
• ½ cup unsweetened vanilla almond milk (or milk of choice) 
• ¼ cup diced strawberries, plus 1 extra strawberry for topping 

Directions:

1. Place oats, chia seeds, protein powder, yogurt and milk in a bowl and stir well to combine. 
2. Add ⅓ of the mixture to a mason jar and then top with ½ the strawberries. 
3. Pour a second third of the oat mixture over the strawberry layer. Add remaining strawberries. 
4. Add final third of oat mixture. Option to top with 1 extra strawberry, diced 
5. Cover and store in fridge for at least 3 hours or up to 4 days.

Note: if you don’t care about layering your oats, you can simply mix all the ingredients together.

Servings: 1 | 392 Calories per Serving

10 g fat; (1 g saturated fat), 34 mg cholesterol, 202 mg sodium, 43 g carbohydrate; 11 g fiber; 8 g sugar, 36 g protein

*Nutrition facts will vary based on brand of protein powder you use. 

Creamy Peanut Butter Overnight Oats 

Ingredients: 

1. ½ cup rolled oats
2. 1 tablespoon chia seeds
3. ¼ cup plain lowfat Greek yogurt 
4. ½ cup low fat milk or unsweetened oat milk* 
5. 1 tablespoon natural peanut butter
6. Optional: banana slices 

1. Place oats, chia seeds, Greek yogurt, milk, and peanut butter in a mason jar or other sealable container. Stir well with a butter knife. 
2. Cover and store in fridge for at least 3 hours or up to 4 days. Option to add fresh banana slices before eating. 

*Note: Oat milk will have less protein than regular milk

Servings: 1

With Low Fat Milk: 

Calories 355, 17 g fat; (4 g saturated fat), 10 mg cholesterol, 131 mg sodium, 39 g carbohydrate; 9 g fiber; 8 g sugar, 16 g protein