Oats and Yogurt (A Speedy Sub for Overnight Oats)

Some mornings, you wake up and realize—you forgot to prep your overnight oats. Been there. But that doesn’t mean breakfast is canceled. This quick yogurt oats recipe is my go-to when I need something filling, protein-packed, and fast. You still get that creamy, cool, overnight-oats vibe, just without the actual overnight part. All it takes is a few minutes on the stove and you’re golden.

Plus, the mix of warm oats and cold yogurt is a chef’s kiss—trust me, it works.

Why This Recipe Rocks

• Fast AF – 10 minutes, tops.
• Protein-boosted – Thanks to the yogurt, nuts, and oats combo.
• Customizable – Swap in your favorite fruits, sweeteners, or add-ins.

What You’ll Need

• Yogurt: Greek yogurt gives the most protein. If you’re dairy-free, go for a high-protein plant-based option like soy or almond.
• Oats: Rolled oats are best. Steel-cut will take too long and instantly gets too mushy.
• Sweetener swaps: Maple syrup, agave, date syrup—all welcome here.
• Flavor boosts: Add cinnamon, or even a scoop of protein powder for an extra hit (just mix it in after cooking).
• Fresh fruit – Grapes, bananas, mango, whatever you have
• Chopped nuts or seeds mix – Almonds, walnuts, peanuts, pumpkin seeds, etc.

How to make these delicious oats

Cook the oats: In a medium saucepan, bring 2½ cups of water to a boil. Stir in 1 cup of oats, reduce heat, and simmer for 5–7 minutes until thick and creamy.

Choose your yogurt method:

Option 1: Stir it in – Let the oats cool slightly, then stir in the yogurt. You’ll get a super creamy porridge-like texture.

Option 2: Top it off – Scoop the warm oats into bowls, then top with a dollop of yogurt. I love this version when I want contrast—warm oats, cold creamy yogurt, and juicy fruit.

Add toppings: Drizzle honey over the top. Sprinkle on your fruits and nuts. Snap a pic for the ‘gram if you’re feelin’ it.

Serve and enjoy: Grab a spoon and dig in. That’s it. No waiting overnight.

Macros & Nutrition Breakdown Per Serving

Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1 and a half cups (1/2 of the recipe). (These values are estimates and can vary depending on the exact ingredients used and portion sizes.)

• Calories: ~418
• Protein: 33g
• Carbs: 60g
• Fat: 6g
• Fiber: 6g

Storage & Meal Prep Tips

• Fridge: Store leftovers in an airtight container for up to 3 days.
• To reheat: Just microwave and stir. If you add yogurt before storing, reheat it gently or eat it cold like a hybrid overnight oat situation.
• Meal prep idea: Make a double batch, store the base oats, and add toppings/yogurt fresh each morning.

More High-Protein Recipes You’ll Love

Yogurt and Muesli Bowl – Two Ways

Chicken Bacon and Feta Pasta Salad

Chicken Fajita Protein Bowls

If you make this, tag me on Instagram @thatproteinlife or share it on Pinterest @thatproteinlife. I wanna see your bowls!