High-Protein Overnight Oats
A creamy, thick overnight oats recipe that delivers 20+ grams of protein per jar using only whole food ingredients. No protein powder needed. Prep 5 jars on Sunday for the whole week.
Ingredients
- 17 gm Whey protein powder
- 30 gm rolled oats
- 1 tbsp chia seeds
- 1/2 cup Milk
- 1/4 cup Greek Yogurt or Skyr
- 1 tbsp Cacao powder
Instructions
- Prepare the Chocolate Base – In a small bowl, mix cacao powder with a splash of milk until smooth and lump-free.
- Combine Ingredients – In a jar or bowl, add rolled oats, the remaining milk, chia seeds, protein powder, Greek yogurt, and maple syrup. Stir well to ensure everything is evenly incorporated.
- Refrigerate Overnight – Cover and let it sit in the fridge for at least 6 hours (or overnight) to allow the oats to soak and develop a rich, creamy texture.
Video
Notes
- Tip 1: Use rolled oats, not instant. Instant oats become mushy overnight. Rolled oats keep a pleasant chewy texture.
- Tip 2: The oats thicken significantly overnight. If too thick in the morning, stir in a splash of milk to reach your preferred consistency.
- Tip 3: Add fresh fruit toppings just before eating, not the night before. Banana, berries, and sliced mango are best added fresh.
Nutrition
Calories: 333kcalCarbohydrates: 38gProtein: 30gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 37mgSodium: 94mgPotassium: 543mgFiber: 9gSugar: 9gVitamin A: 285IUVitamin C: 0.2mgCalcium: 357mgIron: 4mg
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