High-Protein Overnight Oats (5-Minute Make-Ahead Breakfast)
At a glance
- About 350 calories and 19 g protein per jar (≈410 calories and 31 g with ½ scoop protein powder).
- 5 minutes of prep; keeps 3–4 days in the fridge.
- Fiber from oats, chia and berries keeps you full until lunch.
If mornings are rushed, overnight oats are your best friend. You mix everything in a jar the night before and breakfast is ready when you wake up. Greek yogurt adds protein and creaminess, so this keeps you fuller than a plain bowl of oatmeal.
High-Protein Overnight Oats
Per serving (approx.): 350 calories · 19 g protein · 50 g carbs · 9 g fiber · 8 g fat
Ingredients
- ½ cup (40 g) old-fashioned rolled oats
- ½ cup (120 g) nonfat plain Greek yogurt
- ½ cup (120 ml) unsweetened almond milk or skim milk
- 1 tbsp chia seeds
- ½ cup berries (fresh or frozen)
- ½ tsp cinnamon and a few drops of vanilla extract
- Optional: 1 tsp honey or maple syrup (+20 calories)
- Optional: ½ scoop protein powder (+about 60 calories, +12 g protein); add 2–3 tbsp extra milk
Instructions
- Add the oats, yogurt, milk, chia seeds, cinnamon and vanilla to a jar or container. Stir well.
- If using protein powder, stir it in with the extra milk until smooth.
- Top with berries, cover and refrigerate for at least 4 hours or overnight.
- In the morning, stir and add a splash of milk if it’s too thick. Eat cold or microwave for 1–2 minutes.
Flavor ideas
- Apple pie: diced apple, extra cinnamon, a pinch of nutmeg.
- Peanut butter banana: ½ sliced banana + 1 tbsp powdered peanut butter.
- Tropical: mango, pineapple and 1 tbsp unsweetened coconut.
- Chocolate: 1 tbsp unsweetened cocoa powder + raspberries.
Why it works for weight loss
This breakfast combines protein and fiber, two nutrients that help with fullness. Using plain yogurt and fruit instead of sweetened products also keeps added sugar low. It’s part of our 7-Day 1,500-Calorie Meal Plan.
Follow @fastweightlossdietplan on Instagram for a new tip every week.
Nutrition values are estimates calculated from typical USDA values and will vary with brands and portion sizes. This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.
