Protein Overnight Oats You Can Prep Once and Eat All Week

This protein overnight oats recipe is what I rely on when mornings are rushed but I still want something structured and filling. No cooking, no mess, just smart prep the night before.

The idea is simple: soak oats properly, add protein the right way, and keep the texture creamy instead of dense. It works for busy weekdays, travel mornings, or anytime you want breakfast handled.

The key detail is at STEP 2 — it’s what keeps the oats soft and smooth instead of gluey.

Protein Overnight Oats Recipe

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Utensils

• 1 glass jar with lid
• 1 spoon
• 1 measuring cup (or a simple glass)
• 1 tablespoon / teaspoon

Ingredients (1 serving)

• 80 g rolled oats
• 60 g natural peanut butter
• 1 scoop protein powder
• 2 tablespoons yogurt or skyr
• 1 tablespoon honey or maple syrup
• 1 tablespoon chia seeds (optional)
• Pinch of cinnamon or vanilla (optional)

Preparation

STEP 1
Add oats, chia seeds, and liquid to the jar. Stir well.

STEP 2
Add skyr or Greek yogurt and mix thoroughly.
👉 Mixing now prevents dry pockets and uneven texture later.

STEP 3
Close the lid and refrigerate for 6–8 hours.

STEP 4
Stir once before eating. Adjust texture with a splash of liquid if needed.

Why this works:
Oats absorb liquid slowly overnight. Skyr or Greek yogurt boosts protein while keeping the texture thick and creamy. The liquid ratio prevents dryness.

FEATURED TOOL

I recommend a glass jar with a tight lid to soak the oats evenly, keep flavors clean, and make this recipe truly grab-and-go. It’s practical, reusable, and ideal for overnight prep.

2. Recipe Variations

• With protein powder: mix half a scoop with the liquid before adding yogurt
• Vegan: use soy yogurt for a naturally higher protein option
• Fruit-free: keep it plain with cinnamon
• Creamier: replace part of the liquid with milk

3. Ultimate Tips

If you want extra protein, increase the yogurt, not the oats. It keeps the oats light and easier to digest.

4. Why you’ll love this dish ❤️

• No-cook and meal-prep friendly
• High protein without heaviness
• Creamy, not pasty
• Very filling
• Easy to customize

5. FAQ 🧐

🤔 1. Are overnight oats good for breakfast?
Yes. They provide steady energy and keep you full for hours.

🤔 2. Can I make them without protein powder?
Yes. This recipe relies on yogurt for protein.

🤔 3. How long do they last in the fridge?
Up to 48 hours in a sealed jar.

Do you enjoy this protein overnight oats recipe? Let me know what you think in the comments! You can also explore my complete overnight oats guide and discover another easy variation overnight oats with skyr recipe.

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Kalel Atom
Passionate about healthy recipes and natural oat-based care.
I share simple, practical content to support a healthy body, balanced nutrition, and low-sugar habits.