High-Protein Overnight Oats

Prep Time: 5 minutes
Chill Time: Overnight (6–8 hours)
Serves: 1

High-Protein Overnight Oats are a perfect solution for busy mornings. This recipe is ideal for muscle recovery, satiety, and blood sugar balance. Packed with protein and fibre, it supports lean body composition and gut health—making it a powerful option for anyone on a structured training program.

Ingredients

  • ½ cup rolled oats (gluten-free if needed)
  • 1 scoop (25–30g) vanilla or unflavoured protein powder
  • ½ cup unsweetened almond milk (or milk of choice)
  • ¼ cup Greek yogurt (high-protein, low-fat)
  • 1 tsp chia seeds
  • ½ banana, mashed (or 1 tsp maple syrup for sweetness)
  • ¼ tsp cinnamon (optional)
  • Handful of berries (topping)
  • 1 tbsp nut butter (optional topping)

Instructions

  1. In a glass jar or container, combine oats, protein powder, chia seeds, cinnamon, and mashed banana.
  2. Add almond milk and Greek yogurt. Stir until everything is well mixed and smooth.
  3. Seal the jar or cover the container and refrigerate overnight (at least 6 hours).
  4. In the morning, stir well. Add a splash more milk if needed for consistency.
  5. Top with berries and a drizzle of nut butter, if desired. Enjoy cold.

Nutrition (Approximate)

  • Calories: 380–420 kcal
  • Protein: 30–35g
  • Carbohydrates: 30–35g
  • Fat: 10–12g
  • Fibre: 7–9g

Tips from Coach Kaleb

  • Make it Vegan: Use plant-based protein powder and a dairy-free yogurt alternative.
  • Bulk Prep: Make 3–4 jars at once to cover half the week.
  • Custom Flavours: Try adding cacao powder, coconut flakes, or chopped nuts for variety.
  • Client Insight: This meal is a favourite in fat loss and muscle-building phases because of its satiety and ease.
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