10 Healthy High-Protein Overnight Oats Recipes

Overnight oats are the easiest high-protein breakfast to make ahead: stir everything into a jar, let it rest in the fridge and wake up to a creamy, ready-to-eat breakfast. Every recipe here builds on Greek yogurt, milk and chia seeds, with protein powder in some for an extra boost, so each jar lands well above a plain bowl of oats.

The flavors cover classics like peanut butter banana and blueberry muffin, dessert-style brownie batter and cookie dough, and seasonal pumpkin pie. Each recipe lists servings, total time and estimated protein, and most keep for up to four days.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Peanut Butter Banana Protein Overnight Oats

Mashed banana and peanut butter whisked into the base make these oats naturally sweet and rich, while a half scoop of protein powder gives them an extra boost. Sliced banana and chopped peanuts on top add fresh flavor and crunch.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 34 grams per serving, mainly from Greek yogurt and whey protein powder, with a smaller contribution from oats and milk.

Ingredients

• 1 cup milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1 medium banana, divided
• 1 cup plain nonfat Greek yogurt
• 2 tablespoons creamy peanut butter
• 1 tablespoon maple syrup
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 tablespoon chopped roasted peanuts

Instructions

1. In a medium bowl, whisk the milk and protein powder until smooth.
2. Mash half of the banana into the bowl, then whisk in the Greek yogurt, peanut butter, maple syrup, cinnamon and salt.
3. Stir in the oats and chia seeds and divide between two jars.
4. Cover and refrigerate for at least 6 hours or overnight. Slice the remaining banana and add it with the peanuts just before eating. The oats keep for up to 4 days.

2. Mocha Protein Overnight Oats

Cold brew coffee and chocolate protein powder soak into the oats overnight for a breakfast that doubles as your morning mocha. It is ideal for anyone who wants caffeine and protein in the same jar.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 34 grams per serving, mainly from chocolate whey protein powder and Greek yogurt, with a smaller contribution from oats and milk.

Ingredients

• 1/2 cup cold brewed coffee
• 1/2 cup milk
• 1 scoop (about 30 grams) chocolate whey protein powder
• 1 tablespoon unsweetened cocoa powder
• 1 cup plain nonfat Greek yogurt
• 1 tablespoon maple syrup
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 tablespoon cacao nibs or chopped dark chocolate

Instructions

1. In a medium bowl, whisk the cold brew, milk, protein powder and cocoa powder until smooth.
2. Whisk in the Greek yogurt, maple syrup and salt.
3. Stir in the oats and chia seeds and divide between two jars.
4. Cover and refrigerate for at least 6 hours or overnight. Sprinkle with cacao nibs before serving. The oats keep for up to 4 days.

3. Blueberry Muffin Protein Overnight Oats

Lemon zest, cinnamon and juicy blueberries give these oats the flavor of a bakery blueberry muffin, while protein powder and Greek yogurt push each jar past 30 grams of protein. Frozen berries work just as well as fresh and keep the oats extra cold.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 36 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and milk.

Ingredients

• 1 cup milk
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1 cup plain nonfat Greek yogurt
• 1 tablespoon maple syrup
• 1/2 teaspoon ground cinnamon
• 1 teaspoon finely grated lemon zest
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 cup fresh or frozen blueberries, divided
• 2 tablespoons chopped walnuts

Instructions

1. In a medium bowl, whisk the milk and protein powder until completely smooth.
2. Add the Greek yogurt, maple syrup, cinnamon, lemon zest and salt and whisk until combined.
3. Stir in the oats, chia seeds and half of the blueberries, then divide between two jars.
4. Cover and refrigerate for at least 6 hours or overnight. Top with the remaining blueberries and the walnuts before serving. The oats keep for up to 4 days.

4. Apple Pie Protein Overnight Oats

Finely diced apple, cinnamon and a pinch of nutmeg give these oats the cozy flavor of apple pie filling, with pecans adding crunch. Half a scoop of protein powder lifts the protein without changing the taste.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 30 grams per serving, mainly from Greek yogurt and whey protein powder, with a smaller contribution from oats and milk.

Ingredients

• 1 cup milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1 cup plain nonfat Greek yogurt
• 1 tablespoon maple syrup
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 medium apple, cored and finely diced
• 2 tablespoons chopped pecans

Instructions

1. Whisk the milk and protein powder in a medium bowl until smooth, then whisk in the Greek yogurt, maple syrup, cinnamon, nutmeg and salt.
2. Stir in the oats, chia seeds and three-quarters of the diced apple. The apple softens as it sits.
3. Divide between two jars, cover and refrigerate for at least 6 hours or overnight.
4. Top with the remaining apple and the pecans before serving. The oats keep for up to 3 days.

5. Brownie Batter Protein Overnight Oats

Cocoa powder and chocolate protein powder turn these oats into something that tastes like spoonable brownie batter. A few dark chocolate chips and fresh raspberries on top make it feel like a treat.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 37 grams per serving, mainly from chocolate whey protein powder and Greek yogurt, with a smaller contribution from oats and milk.

Ingredients

• 1 cup milk
• 1 scoop (about 30 grams) chocolate whey protein powder
• 2 tablespoons unsweetened cocoa powder
• 1 cup plain nonfat Greek yogurt
• 1 tablespoon maple syrup
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 2 tablespoons mini dark chocolate chips
• 1/2 cup fresh raspberries, for topping

Instructions

1. In a medium bowl, whisk the milk, protein powder and cocoa powder until there are no dry lumps.
2. Whisk in the Greek yogurt, maple syrup and salt, then stir in the oats, chia seeds and half of the chocolate chips.
3. Divide between two jars, cover and refrigerate for at least 6 hours or overnight.
4. Top with the raspberries and remaining chocolate chips just before eating. The oats keep for up to 4 days.

6. Tropical Mango Coconut Overnight Oats

Light coconut milk, lime zest and sweet mango give these oats a bright, tropical flavor that feels like a vacation in a jar. Hemp hearts add plant-based protein and a little crunch on top.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 25 grams per serving, mainly from Greek yogurt and oats, with a smaller contribution from hemp hearts and milk.

Ingredients

• 1/2 cup milk
• 1/2 cup canned light coconut milk
• 1 cup plain nonfat Greek yogurt
• 1 tablespoon honey
• 1 teaspoon finely grated lime zest
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 cup diced fresh or frozen mango, divided
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons hemp hearts

Instructions

1. Whisk the milk, coconut milk, Greek yogurt, honey, lime zest and salt in a medium bowl until smooth.
2. Stir in the oats, chia seeds and half of the mango, then divide between two jars.
3. Cover and refrigerate for at least 6 hours or overnight.
4. Top with the remaining mango, the shredded coconut and hemp hearts before serving. The oats keep for up to 3 days.

7. Strawberry Cheesecake Overnight Oats

Whisking a little cream cheese and lemon zest into the Greek yogurt base gives these oats a tangy cheesecake flavor. Fresh strawberries and a sprinkle of graham cracker crumbs finish them like the real dessert.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 25 grams per serving, mainly from Greek yogurt and oats, with a smaller contribution from milk and chia seeds.

Ingredients

• 2 tablespoons cream cheese, softened
• 1 cup plain nonfat Greek yogurt
• 1 cup milk
• 1 tablespoon honey
• 1 teaspoon finely grated lemon zest
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 cup diced fresh strawberries, divided
• 2 tablespoons graham cracker crumbs

Instructions

1. In a medium bowl, whisk the cream cheese until smooth, then gradually whisk in the Greek yogurt, milk, honey, lemon zest and salt.
2. Stir in the oats, chia seeds and half of the strawberries and divide between two jars.
3. Cover and refrigerate for at least 6 hours or overnight.
4. Top with the remaining strawberries and the graham cracker crumbs just before serving so the crumbs stay crisp. The oats keep for up to 3 days.

8. Cookie Dough Protein Overnight Oats

Almond butter, a little brown sugar and mini chocolate chips give these oats the rich flavor of cookie dough, and a full scoop of protein powder makes them one of the highest-protein jars in this collection. Stir the chips in the night before or sprinkle them on top for more crunch.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 39 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and almond butter.

Ingredients

• 1 cup milk
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1 cup plain nonfat Greek yogurt
• 2 tablespoons almond butter
• 1 tablespoon packed brown sugar
• 1/4 teaspoon ground cinnamon
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 2 tablespoons mini dark chocolate chips

Instructions

1. Whisk the milk and protein powder in a medium bowl until smooth.
2. Add the Greek yogurt, almond butter, brown sugar, cinnamon and salt and whisk until creamy.
3. Stir in the oats, chia seeds and half of the chocolate chips, then divide between two jars.
4. Cover and refrigerate for at least 6 hours or overnight. Sprinkle with the remaining chocolate chips before serving. The oats keep for up to 4 days.

9. Pumpkin Pie Protein Overnight Oats

Canned pumpkin and warm spices make these oats taste like pumpkin pie filling, perfect for fall mornings. Pumpkin seeds on top add crunch and a little extra protein.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 31 grams per serving, mainly from Greek yogurt and whey protein powder, with a smaller contribution from oats and pumpkin seeds.

Ingredients

• 3/4 cup milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup canned pumpkin puree
• 1 cup plain nonfat Greek yogurt
• 1 1/2 tablespoons maple syrup
• 1 1/2 teaspoons pumpkin pie spice
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 2 tablespoons pumpkin seeds (pepitas)

Instructions

1. In a medium bowl, whisk the milk and protein powder until smooth.
2. Whisk in the pumpkin puree, Greek yogurt, maple syrup, pumpkin pie spice and salt until evenly orange.
3. Stir in the oats and chia seeds, divide between two jars, cover and refrigerate for at least 6 hours or overnight.
4. Top with the pumpkin seeds before serving. The oats keep for up to 4 days.

10. Raspberry Lemon Overnight Oats

Bright lemon zest and tart raspberries make these oats feel fresh and light, a nice change from heavier chocolate and peanut butter flavors. Hemp hearts and sliced almonds add crunch and plant-based protein.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 28 grams per serving, mainly from Greek yogurt and oats, with a smaller contribution from hemp hearts and milk.

Ingredients

• 1 cup plain nonfat Greek yogurt
• 1 cup milk
• 1 tablespoon honey
• 1 tablespoon finely grated lemon zest
• 1 tablespoon fresh lemon juice
• Pinch of salt
• 1 cup old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1 cup fresh raspberries, divided
• 2 tablespoons hemp hearts
• 2 tablespoons sliced almonds

Instructions

1. Whisk the Greek yogurt, milk, honey, lemon zest, lemon juice and salt in a medium bowl until smooth.
2. Lightly crush half of the raspberries and stir them in with the oats and chia seeds.
3. Divide between two jars, cover and refrigerate for at least 6 hours or overnight.
4. Top with the remaining raspberries, hemp hearts and sliced almonds before serving. The oats keep for up to 3 days.