Description
This High Protein Overnight Oats recipe is the perfect muscle-building breakfast that combines rolled oats, whey protein, Greek yogurt, and chia seeds to provide a balanced and nutrient-dense start to your day. Easy to prepare in just 5 minutes and packed with protein and fiber, these oats are ideal for those looking to support muscle recovery and maintain energy levels throughout the morning.
Ingredients
Scale
Main Ingredients
- 1/2 cup rolled oats (not instant)
- 1 scoop (approx. 30g) vanilla whey protein powder (or your preferred flavor)
- 1/4 cup Greek yogurt (full-fat recommended)
- 1/4 cup milk (any kind)
- 1 tablespoon chia seeds
- 1 tablespoon peanut butter (or any nut butter)
- 1 teaspoon honey or maple syrup (optional)
- 1/4 teaspoon cinnamon
- Pinch of salt
Optional Toppings
- Fresh fruits (berries, banana slices, apple chunks)
- Nuts and seeds (almonds, walnuts, pumpkin seeds)
- Additional nut butter drizzle
- Shredded coconut
- Dark chocolate chips or cacao nibs
Instructions
- Combine Ingredients: In a medium bowl, thoroughly combine the rolled oats, vanilla whey protein powder, Greek yogurt, milk, chia seeds, peanut butter, honey or maple syrup if using, cinnamon, and a pinch of salt. Mix well to ensure there are no lumps, especially from the protein powder, for a smooth consistency.
- Transfer to Container: Pour and transfer the mixed oats into an airtight container such as a mason jar. Make sure the container is roomy enough to accommodate the mixture as the oats absorb the liquid and expand overnight.
- Chill: Seal the container tightly and place it in the refrigerator. Let it chill for at least 2-3 hours, but preferably overnight to allow the oats to soften and flavors to meld beautifully.
- Prepare Toppings: While waiting, prepare any desired toppings according to your preference, such as fresh fruits, nuts, or seeds, to add texture and extra flavor when serving.
- Assemble: When ready to serve, gently stir the chilled oats to combine. Then, layer or sprinkle the prepared toppings on top for visual appeal and added taste.
- Serve: Enjoy your high protein overnight oats directly from the container or transfer them into a bowl for a wholesome, satisfying breakfast that supports muscle growth and recovery.
Notes
- The oats can be prepared up to 24 hours in advance for convenience.
- Adjust milk quantity for desired consistency – more for a thinner texture, less for thicker oats.
- Use any protein powder flavor to customize taste to your liking.
- Swap peanut butter for almond or cashew butter if preferred.
- Store leftovers refrigerated and consume within 48 hours for optimal freshness.
- For a vegan version, replace whey protein with a plant-based protein powder and use non-dairy yogurt and milk.
