Protein Atlas
High-Protein Greek Yogurt Overnight Oats high-protein recipe

breakfast · High Protein

High-Protein Greek Yogurt Overnight Oats

This no-cook recipe for High-Protein Greek Yogurt Overnight Oats provides approximately 34 grams of protein and 450 calories per serving. Rolled oats and creamy Greek yogurt are combined with chia seeds and milk for a convenient, satisfying breakfast.

Serves 1 jar
36g protein 522 cal
Prep Time 5 min
Cook Time 0 min
Total Time 5 min

Nutrition per serving

Protein
36 g
Calories
522

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

1 servings
  • 1/2 cup rolled oats
  • 1 cup plain Greek yogurt
  • 1/2 cup milk
  • 1 tbsp chia seeds
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 1/2 cup berries — fresh or frozen, for serving

Steps

  1. In a jar or small container with a lid, combine the rolled oats, Greek yogurt, milk, chia seeds, maple syrup, and vanilla extract.
  2. Stir thoroughly until all ingredients are well combined and the oats are fully moistened.
  3. Cover the jar and refrigerate for at least 4 hours, or preferably overnight, to allow the oats to soften and thicken.
  4. Before serving, stir the oats again. Top with fresh or frozen berries, if desired, and enjoy cold.

Why This Works

This breakfast delivers 34g protein without protein powder by combining Greek yogurt (17g per cup) with chia seeds (3g per tbsp) and oats (5g per half cup). The overnight soak lets oats absorb liquid and chia seeds form a gel, creating a creamy texture without cooking. Greek yogurt does the heavy lifting on protein.

Make It Your Own

Top with banana, nuts, or nut butter. Use whole milk or oat milk for richer texture. Prep 3-4 jars on Sunday for the week—they keep refrigerated for 4-5 days. For extra protein, stir in a tablespoon of hemp hearts (10g protein).