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Protein Overnight Oats, 5 Ways (27 g Protein, No Powder)

Protein Overnight Oats (Base Recipe)

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Creamy overnight oats with Greek yogurt and chia doing the protein work — no powder. This is the base jar behind all five flavors in the post.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 jar
Calories: 396
Ingredients Method Nutrition Notes

Ingredients
  

  • 0.5 cup rolled oats
  • 0.75 cup plain nonfat Greek yogurt
  • 0.5 cup low-fat milk
  • 1 tbsp chia seeds
  • 2 tsp maple syrup
  • 0.25 tsp vanilla extract
  • 1 pinch salt

Method
 

  1. Stir everything together in a jar or container until no dry oats remain.
  2. Seal and refrigerate at least 4 hours, ideally overnight.
  3. In the morning, stir once and adjust: a splash of milk if it's too thick, and whatever topping the day calls for.
  4. Eat cold, straight from the jar — that's the whole point.

Nutrition

Calories: 396kcalCarbohydrates: 53.9gProtein: 26.8gFat: 8gSaturated Fat: 1.7gCholesterol: 13.4mgSodium: 144.5mgPotassium: 629.1mgFiber: 8.3gSugar: 19.7gVitamin C: 0.2mgCalcium: 427.6mgIron: 2.8mg

Notes

Make 4 jars on Sunday and breakfast is done through Thursday — jars keep 4 days. The five flavor builds are in the article. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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