Protein Overnight Oats
By Jenna Ruiz, RDN · Updated February 2, 2026
Five jars, five minutes of work, 30 grams of protein each. The make-ahead breakfast that survives the worst mornings.
- Prep
- 5 min
- Cook
- 0 min
- Total
- 5 min
- Servings
- 1
- Calories
- 420
- Protein
- 30g
- Carbs
- 52g
- Fat
- 10g
Ingredients
- •1/2 cup rolled oats
- •1 scoop (30g) vanilla protein powder
- •1 tablespoon chia seeds
- •3/4 cup unsweetened almond milk
- •1/3 cup nonfat Greek yogurt
- •1/2 banana, sliced, or 1/2 cup berries
- •Pinch of salt
Instructions
- 1
Whisk the protein powder into the almond milk first, until no lumps remain.
- 2
Add the oats, chia seeds, Greek yogurt, and salt to a jar and pour the milk over the top.
- 3
Stir well, making sure to scrape the bottom of the jar.
- 4
Seal and refrigerate at least 6 hours, ideally overnight.
- 5
Top with fruit just before eating so it stays fresh.
Nutrition Facts
| calories | 420 |
|---|---|
| protein | 30g |
| carbs | 52g |
| fat | 10g |
| fiber | 9g |
| sugar | 14g |
| sodium | 220mg |
Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.
Recipe Notes
- Weigh your protein raw for the most accurate macros.
- Season in layers: a little salt at each stage beats a lot at the end.
Storage Tips
Keeps in sealed jars in the refrigerator for up to 5 days. Do not freeze.
Meal Prep Tips
Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.
Recipe Variations
- Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
- Add a cup of chopped vegetables to raise the fiber without changing the cook time.
Frequently Asked Questions
About the author
Jenna Ruiz, RDN — Jenna is a California-based registered dietitian nutritionist and recipe developer. She spent eight years in clinical nutrition before founding Protein Plate Co. to make high protein cooking practical for people with real schedules.
