Quick answer: To make high-protein overnight oats, mix 1/2 cup rolled oats with 1/2 cup plain nonfat Greek yogurt, 1/2 cup skim milk and 1 tablespoon chia seeds, then refrigerate overnight. That base, topped with blueberries, gives about 23 g protein and 380 calories. Adding half a scoop of protein powder pushes it past 36 g.
Regular overnight oats made with water or almond milk land around 6 to 8 grams of protein. Swapping in Greek yogurt and dairy milk roughly triples that, without cooking and without protein powder. Below you’ll find the base recipe, three flavor variations, a table of what each ingredient adds, and answers to common questions.
How do you make overnight oats high in protein?
The trick is choosing protein-rich ingredients for the “wet” part of the jar. Oats themselves bring some protein, but the yogurt and milk do most of the work:
- Use Greek yogurt, not regular yogurt. Half a cup of plain nonfat Greek yogurt adds about 11.5 g protein for 67 calories.
- Use dairy or soy milk. Half a cup of skim milk adds about 4.1 g protein, compared with about 0.5 g in unsweetened almond milk.
- Add seeds. Chia or hemp seeds add protein, fiber and texture.
- Consider cottage cheese or protein powder if you want 30 g or more per jar.
According to Harvard’s Nutrition Source page on yogurt, Greek yogurt is strained to remove the whey, which gives it its thick texture. Harvard also suggests choosing plain, unsweetened yogurt and adding your own fruit, since some flavored yogurts contain 20 to 25 grams of sugar per 5-ounce container.
How much protein does each overnight oats ingredient add?
Use this table to build your own jar. Values are for the amounts commonly used in a single serving.
| Ingredient | Calories | Protein (g) | Protein per 100 calories (g) |
|---|---|---|---|
| 1/2 cup plain nonfat Greek yogurt | 67 | 11.5 | 17.2 |
| 1/2 cup skim milk | 41 | 4.1 | 10.0 |
| 1/2 cup unsweetened almond milk | 18 | 0.5 | 2.8 |
| 1/4 cup 2% cottage cheese | 46 | 6 | 13.0 |
| 1 tbsp chia seeds | 58 | 2 | 3.4 |
| 2 tbsp hemp seeds | 111 | 6.3 | 5.7 |
| 1 tbsp peanut butter | 94 | 3.6 | 3.8 |
| 1/2 cup rolled oats (dry) | 152 | 5.3 | 3.5 |
Greek yogurt is the clear winner on protein per calorie. Peanut butter tastes great but adds a lot of calories for its protein, so a level tablespoon is plenty.
What is the best high-protein overnight oats recipe with Greek yogurt?
Start with this base recipe. It is lightly sweet, creamy and easy to adapt.
Blueberry Greek Yogurt Overnight Oats
Creamy, no-cook overnight oats made with Greek yogurt, chia and blueberries.
Serves: 1 | Prep: 5 min | Cook: 0 min
Ingredients
- 1/2 cup (40 g) old-fashioned rolled oats
- 1/2 cup (113 g) plain nonfat Greek yogurt
- 1/2 cup (122 g) skim milk
- 1 tbsp (12 g) chia seeds
- 1/2 cup (74 g) blueberries, fresh or frozen
- 1 tsp (7 g) maple syrup
- Pinch of salt and 1/4 tsp vanilla extract (optional)
Steps
- Add the oats, Greek yogurt, milk, chia seeds, maple syrup, salt and vanilla to a 12- to 16-ounce jar.
- Stir well, scraping the bottom so no dry oats are left.
- Fold in the blueberries, or save them to add in the morning.
- Cover and refrigerate for at least 4 hours, ideally overnight.
- Stir before eating. Add a splash of milk if it is too thick.
Approximate nutrition per serving: about 380 calories and 23 g protein.
What flavors of protein overnight oats can I make?
Once you know the base ratio, the flavors are endless. Here are three tested combinations, each still built around Greek yogurt.
Chocolate Peanut Butter Overnight Oats
A dessert-style jar that still brings over 20 grams of protein.
Serves: 1 | Prep: 5 min | Cook: 0 min
Ingredients
- 1/2 cup (40 g) rolled oats
- 1/2 cup (113 g) plain nonfat Greek yogurt
- 1/2 cup (120 g) unsweetened almond milk
- 1 tbsp (5 g) unsweetened cocoa powder
- 1 tbsp (16 g) peanut butter
- 1 tsp (7 g) maple syrup
Steps
- Whisk the cocoa into the almond milk first so it doesn’t clump.
- Stir in the oats, yogurt and maple syrup, then swirl the peanut butter on top.
- Cover and refrigerate overnight.
Approximate nutrition per serving: about 360 calories and 22 g protein.
Strawberry Cheesecake Overnight Oats
Cottage cheese adds a cheesecake-like tang and extra protein.
Serves: 1 | Prep: 5 min | Cook: 0 min
Ingredients
- 1/2 cup (40 g) rolled oats
- 1/2 cup (113 g) plain nonfat Greek yogurt
- 1/4 cup (57 g) 2% cottage cheese, blended smooth
- 1/2 cup (122 g) skim milk
- 1/2 cup (83 g) sliced strawberries
- 1 tsp (7 g) honey
Steps
- Blend or whisk the cottage cheese until smooth.
- Mix it with the oats, yogurt, milk and honey in a jar.
- Top with strawberries, cover and chill overnight.
Approximate nutrition per serving: about 355 calories and 27 g protein.
Protein Powder Overnight Oats
For the highest protein count. *Powder values vary by brand; we used a typical label of about 120 calories and 24 g protein per 30 g scoop.
Serves: 1 | Prep: 5 min | Cook: 0 min
Ingredients
- 1/2 cup (40 g) rolled oats
- 1/2 cup (113 g) plain nonfat Greek yogurt
- 2/3 cup (163 g) skim milk
- 1/2 scoop (15 g) vanilla whey protein powder*
- 1 tbsp (12 g) chia seeds
- 1/2 medium banana, sliced (59 g)
Steps
- Whisk the protein powder into the milk until smooth.
- Stir in the oats, yogurt and chia seeds.
- Top with banana, cover and refrigerate overnight.
Approximate nutrition per serving: about 445 calories and 37 g protein.
Here’s how all four jars compare:
| Recipe | Calories per jar | Protein per jar (g) |
|---|---|---|
| Blueberry Greek Yogurt Overnight Oats | 380 | 23 |
| Chocolate Peanut Butter Overnight Oats | 360 | 22 |
| Strawberry Cheesecake Overnight Oats | 355 | 27 |
| Protein Powder Overnight Oats | 445 | 37 |
Are overnight oats with Greek yogurt good for weight loss?
They can be a smart breakfast when you are watching calories. You get protein from the yogurt and milk plus fiber from the oats. Harvard’s Nutrition Source page on oats explains that the main soluble fiber in oats, beta-glucan, slows digestion and has been studied for its effect on fullness. Harvard also notes that research has not consistently shown oats alone lead to significant weight loss, so think of them as one helpful part of an overall eating pattern.
Mayo Clinic notes that higher-protein diets can help with short-term weight loss, mainly because protein helps you feel full. Keeping added sweeteners to a teaspoon and measuring calorie-dense toppings like nut butter keeps a jar in the 350 to 450 calorie range.
What kind of oats should I use for overnight oats?
Use old-fashioned rolled oats. Harvard’s overnight oats method specifically calls for rolled oats rather than instant oats, which can turn mushy. Steel-cut oats stay very chewy unless soaked longer. If you need gluten-free oats, look for oats labeled gluten-free, since many oats are processed alongside wheat.
Frequently asked questions
How much protein is in overnight oats with Greek yogurt?
Our base recipe, made with 1/2 cup rolled oats, 1/2 cup nonfat Greek yogurt, 1/2 cup skim milk, chia seeds and blueberries, has about 23 grams of protein and 380 calories, based on USDA FoodData Central values.
Can I make high-protein overnight oats without protein powder?
Yes. Greek yogurt, dairy or soy milk, chia or hemp seeds and cottage cheese can bring a jar to 20 to 27 grams of protein without any powder.
How long do overnight oats last in the fridge?
For the best texture, we suggest eating them within about 3 days. Keep them covered and cold, and add fresh fruit the morning you eat them if you prep several jars.
Can I eat overnight oats warm?
Yes. Microwave the jar contents in a bowl for about 1 minute, stirring halfway. The yogurt may get a little looser when heated.
Key takeaways
- Greek yogurt plus dairy milk can roughly triple the protein of basic overnight oats.
- The base recipe gives about 23 g protein for about 380 calories.
- Half a cup of plain nonfat Greek yogurt adds about 11.5 g protein for roughly 67 calories.
- Choose plain yogurt and add your own fruit to keep added sugar low.
- Use old-fashioned rolled oats for the best texture, and gluten-free labeled oats if you need them.
How we calculated nutrition: calories and protein are estimates computed from standard USDA FoodData Central values for each raw ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Brands vary, so check your labels.
Not medical advice. This article is general information for healthy adults. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes or another health condition.
