Protein Overnight Oats

These Protein Overnight Oats provide everything you need to start your day off right!

My mornings can get pretty crazy, so I’m always looking for a quick and healthy on-the-go breakfast. These overnight oats have become a staple in my rotation, and they are kind of a riff on Swiss muesli, my second-favorite breakfast!

These protein overnight oats are a lifesaver for busy mornings; they’re quick to prep, ultra-satisfying, and endlessly customizable. Packed with creamy Greek yogurt, chewy oats, and juicy berries, it’s the breakfast equivalent of a gentle hug in a jar, and the nutrients from the ingredients will keep you feeling full and energized all morning long.

The best part? You barely have to lift a finger to make it. Just mix, layer, refrigerate, and voilà! You’ve got breakfast (or a snack) prepped for days. Oh, and did I mention there’s no cooking involved? This dish is sweet, tart, and crunchy perfection. It’s ideal for meal preppers, grab-and-go enthusiasts, or anyone who loves starting the day with a little burst of joy.

Are Protein Overnight Oats Healthy?

You bet! While the oats do contribute a fair amount of carbs, this is a wholesome, nourishing grain to help energize your morning. This recipe provides a healthy dose of fiber, courtesy of the oats and chia seeds, and you’ll also get a hefty amount of protein per serving.

For a vegan take on these oats, try substituting the Greek yogurt with a plant-based yogurt and using a non-dairy milk alternative like almond or oat milk. When choosing a non-dairy milk alternative, opt for one with as few additional ingredients as possible. The best oat milks I’ve found will only contain salt, oats, and water.

Don’t love berries? Swap in diced mango or sliced banana. Gluten-free? Use certified gluten-free oats. And if you’re feeling adventurous, experiment with flavored yogurt or spices like cinnamon and nutmeg.

What Are Chia Seeds?

Let’s talk chia seeds, the tiny superstars of this recipe! Chia seeds come from the Salvia hispanica plant, native to Central America, where they’ve been a dietary staple for centuries. When mixed with liquid, they expand into a jelly-like texture, making them perfect for adding bulk and creaminess to recipes like overnight oats.

But chia seeds are way more than a thickener; they’re loaded with omega-3s, fiber, and antioxidants, too. Not in the mood for oats? Try blending your smoothie with a few tablespoons of chia seeds, make a chia pudding by soaking them in almond milk, or even mist them on a paper towel to make chia sprouts, which are perfect for garnishing your salads or avocado toast. With their versatility and health benefits, chia seeds are an ingredient you’ll want to keep in rotation!

Serving Suggestions

Overnight oats are exceptionally filling, so I don’t think you’ll have any room for a side dish. In the rare event that your tummy is still growling, make yourself a few Soft-Boiled Eggs; I like to enjoy them with a splash of soy sauce, a chopped green onion, and a dusting of garlic powder.

For more protein-rich dishes, a big bowl of Gluten-Free Protein Puppy Chow will always be a hit at breakfast time, as well as these Coconut-Rum-Raisin Energy Balls.

As far as beverages go, enjoy these oats with a Homemade Caramel Vanilla Iced Coffee (Paleo- and vegan-friendly), or splurge and hit your protein goals with a Cookies And Cream Protein Shake!

Recipe