When I need a breakfast that actually keeps me full, I rely on this high protein overnight oats recipe. It’s simple, predictable, and doesn’t require cooking or complicated prep.
What makes it different is the balance between protein, texture, and digestion. The oats soften overnight while the protein blends smoothly, creating a spoonable breakfast that feels satisfying without being heavy.
The real difference happens at STEP 2, where texture and consistency are set for the next day.
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1. WHY YOU’LL LOVE THIS DISH ❤️
- Quick and easy – ready the night before
- Filling and satisfying
- High in protein without heaviness
- Creamy texture, no cooking required
- Easy to repeat during the week
2. Why this recipe works in everyday life
This recipe fits easily into real routines. It doesn’t depend on timing, cooking skills, or special tools. Once prepared, it’s ready when you are, making it a reliable option for busy mornings. It’s the kind of breakfast you can repeat several times a week without getting tired of it, because it adapts naturally to your appetite and schedule.
3. What to serve with this recipe
This high protein overnight oats recipe works well on its own, but you can pair it simply depending on your needs. A hard-boiled egg or a few nuts can boost satiety if you need extra staying power. After a workout, a piece of fruit on the side can complement the protein intake without making the meal heavy. The idea is always the same: keep the base simple and add only what’s useful.
4. High Protein Overnight Oats Recipe
Total time: 5 min
Prep time:
5 min
Resting time:
Overnight (at least 6 hours)
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Utensils
- Glass bowl or jar with lid
- Spoon
- Refrigerator
Ingredients 1 serving
- 40 g rolled oats
- 150 ml milk or unsweetened plant-based milk
- 20 g protein powder (neutral or vanilla)
- 60 g plain yogurt or skyr
Preparation
STEP 1
Add the rolled oats to a glass bowl or jar.
STEP 2
Add the milk, yogurt (or skyr), and protein powder. Stir thoroughly until the protein is fully dissolved and no clumps remain.
👉 This step is crucial: proper mixing ensures a smooth texture after soaking.
STEP 3
Cover the bowl and refrigerate overnight for at least 6 hours.
STEP 4
Stir before eating. Adjust texture with a splash of milk if needed.
5. My Ultimate Tip ⭐
Choose a protein powder that dissolves easily. Poorly soluble powders will affect both texture and digestion.
FEATURED TOOL
I recommend a glass jar with a tight lid because it allows the oats to hydrate evenly overnight while keeping the texture stable and fresh in the fridge.
6. Why this works:
Protein powder increases satiety, while yogurt or skyr improves texture and digestibility. Overnight soaking keeps the oats soft without cooking.
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7. Easy Variations
- Higher protein: use skyr instead of yogurt
- Dairy-free: use plant-based yogurt and milk
- Smoother texture: blend briefly before chilling
- Lighter version: reduce oats slightly and keep protein constant
8. FAQ 🧐
🤔 1. Is this suitable for weight loss?
Yes, when portions are controlled and protein powder is unsweetened.
🤔 2. Can I prepare it several days in advance?
Yes, it keeps well up to 3 days in the fridge.
🤔 3. Does protein powder change the taste?
Not if you use a neutral or lightly flavored powder.
Do you enjoy this healthy and delicious high protein overnight oats recipe? Let me know what you think in the comments! You can also explore my complete overnight oats guide.
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.
