Protein Overnight Oats

By: Community Health | Wednesday, March 12, 2025 | Recipes

At 22 grams of protein per serving, this easy grab and go breakfast or snack contains the ideal macros for active individuals. Mix it up with your favorite toppings and flavor additions.

Prep time: 10 minutes 

Cook time: No cook time 

Total time: 10 minutes 

Ingredients:

• 1 cup nonfat Greek yogurt
• 2 to 3 cups oat milk or milk of choice*
• 4 Tbsp pure maple syrup
• 1 tsp pure vanilla extract
• ½ tsp ground cinnamon
• Pinch sea salt
• 2 cups quick oats
• 6 Tbsp protein powder
• 2 Tbsp chia seeds or ground flax seed

Instructions:

1. Transfer the yogurt, milk, pure maple syrup, vanilla extract, cinnamon, and sea salt to a large mixing bowl and whisk everything together until the wet ingredients are combined and the lumps of yogurt have dissolved.
2. Add in the oats, protein powder, and chia seeds (dry ingredients) and mix well to combine. 
3. Cover the mixing bowl with plastic wrap and refrigerate overnight (or for at least 6 hours). If you’re able to give the oats an occasional stir, this will help the liquid become absorbed evenly and avoid any clumping on the part of the chia seeds.
4. In the morning, give the oats a good stir and divide the oatmeal into 4 to 6 separate jars or individual containers and seal. I find breaking the batch into four servings makes the perfect size serving. Bring one with you on the go, along with any toppings you desire! You can also mix ingredients into the oats to create any flavors you’d like.
5. I recommend enjoying the oats with fresh fruit, nuts, seeds, nut butter (such as peanut butter or almond butter), and a drizzle of honey or pure maple syrup. Fresh berries, banana slices, chocolate chips, and a spoonful of peanut butter is a great combination

Nutrition Facts: 

Serving: 1Serving (of 4), Calories: 362kcal, Carbohydrates: 51g, Protein: 22g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 1g, Cholesterol: 4mg, Sodium: 120mg, Fiber: 6g, Sugar: 18g