High-Protein Overnight Oats Recipe

If there’s one thing that never lets me down on a busy morning, it’s a jar of high-protein overnight oats waiting in the fridge—especially when it’s packed with protein and legit tastes like dessert. This high-protein overnight oats recipe with chia seeds is creamy, satisfying, and so delicious. It’s perfectly balanced with solid protein, healthy fats, and slow-digesting carbs, so you’re fueled and focused whether you’re heading to the gym, work, or just tackling a Monday. Whether you’re meal prepping for the week or need a quick grab-and-go breakfast, this is one recipe you’ll want on repeat.

I started eating these when I realized my post-cardio cravings were out of control. It turns out I was undereating protein at breakfast, and once I switched things up, my energy levels totally shifted. This is the kind of breakfast that keeps you full and focused.

I usually line up 3 jars on a Sunday night, mix them all at once, and just grab-and-go all week. They stay fresh for up to 4–5 days in the fridge.

Top it off with sliced peach, berries, or whatever fruit you have in your fridge that week. I’ve done banana and cinnamon, strawberries and almond butter…even a PB&J version with frozen raspberries. Honestly, you can’t go wrong.

Why This Breakfast Works

This combo is grounded in what your body needs:

• Protein to fuel recovery, build muscle, and prevent cravings
• Complex carbs from oats to keep energy steady (no crash here)
• Chia seeds for fiber and healthy fats

What you’ll need for this recipe

• Oats– Go with old-fashioned rolled oats for the best texture. Quick oats get mushy, and steel-cut oats won’t soften enough overnight.
• Greek yogurt– Make sure you’re using Greek yogurt, not regular—it’s thicker, creamier, and has way more protein.
• Milk– Almond, oat, or soy are all fine swaps, but keep in mind that it’ll change the protein count.
• Chia seeds– They thicken up the oats and add fiber, omega-3s, and a bit of plant-based protein. Don’t skip them—they’re key to the texture.
• Peanut butter – healthy fats and bonus flavor
• Honey– You only need a little. You can swap for maple syrup, agave, or a sugar-free option if you’re tracking sugars more closely.
• Fruit– Peach is my fave because it adds sweetness and a fresh texture, but this is the most flexible part of the recipe. Use berries, bananas, apples, or frozen fruit—whatever fits your vibe.

Variations of this high-protein oats recipe

• Chocolate protein oats: Add a scoop of chocolate protein powder and some cocoa powder
• Berry bliss: Stir in frozen blueberries before chilling
• Cinnamon-y: Add cinnamon, vanilla extract, and a swirl of almond butter

How to Make This Delicious Recipe

Mix it up: In a bowl or mason jar, combine the oats, Greek yogurt, milk, chia seeds, honey, and peanut butter. Stir until it’s fully mixed and creamy.

Chill: Cover and refrigerate overnight (or at least 4 hours). The chia seeds will do their thing and thicken it up.

Top & serve: When you’re ready to eat, give it a quick stir and top with your fruit of choice. I like adding some extra peanut butter drizzle because…obviously.

Macros & Nutrition Breakdown Per Serving

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

• Servings:2
• Calories: 471
• Protein: 26g
• Carbs: 61g
• Fat:16g
• Fiber:8g

Meal Prep & Storage Tips

Batch Prep– Prepare multiple servings at once by mixing the base ingredients—oats, Greek yogurt, milk, chia seeds, honey, and peanut butter—in a large bowl. Divide the mixture into individual containers for each day of the week. This method saves time and ensures you have a ready-to-eat, protein-packed breakfast each morning.​

Choose the Right Containers– Use airtight containers to keep your overnight oats fresh. Glass jars or BPA-free plastic containers with secure lids are ideal.

Storage– Overnight oats can be stored in the refrigerator for up to 4–5 days. To maintain the freshness and texture of your fruit toppings, add them just before serving. This prevents the fruit from becoming soggy and keeps your oats tasting fresh.​

More Recipes You’ll Love

Chocolate Protein Baked Oats (Blended)

High-Protein BLT Pasta Salad

High-Protein Fried Rice

If you try this, tag me on IG @thatproteinlife or save it to your Pinterest board @thatproteinlife. I LOVE seeing how you personalize these!