These protein overnight oats are creamy, naturally sweet, and perfect for meal prep — an easy high-protein breakfast made with simple ingredients that will keep you satisfied and energized all morning.
For more protein breakfast recipes, try our blueberry protein muffins, protein banana pancakes, and protein chia pudding.
Why you’ll love this protein overnight oats!
Louise and I make these protein overnight oats whenever we know we have a busy week ahead 🥣✨ We love waking up to a breakfast that’s already made, nutritious, and satisfying, especially on busy mornings when there’s no time to cook or clean.
One thing we noticed after trying so many recipes online is that the oats themselves often taste way too plain. Then you end up loading them with tons of toppings just to make them enjoyable 🍌 That’s why we add banana to the base. It makes the oats naturally sweet, creamy, and delicious on their own while still keeping the flavor neutral enough for endless variations.
And when it comes to recipes with protein powder, the real secret is blending the base first. Blending the banana, yogurt, milk, honey, and protein powder creates a smooth texture without chalky clumps, even with plant-based protein powders 💛
We often make 3 to 4 portions in a large jar so breakfast is ready for days. Louise loves hers with berries, while I usually add nuts and dark chocolate.
P.S: For more creamy overnight oats recipes, try our banana overnight oats, blueberry overnight oats, and carrot cake overnight oats.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Rolled oats: Old-fashioned rolled oats give this recipe the best texture. Substitute quick oats for a softer consistency. Use certified gluten-free oats if needed.
- Banana: A ripe banana naturally sweetens the oats and makes the blended base extra creamy. Substitute with ½ cup (120 g) applesauce, pumpkin puree, or mashed ripe pear for a different flavor.
- Greek yogurt: Plain Greek yogurt adds richness and makes this a satisfying meal prep protein breakfast. Substitute low-fat Greek yogurt, Skyr for even more protein, or dairy-free yogurt for a plant-based option.
- Milk: Any milk works here, including dairy milk, almond milk, soy milk, oat milk, or lactose-free milk. Soy milk adds extra protein and creaminess.
- Vanilla protein powder: Vanilla whey or plant-based protein powder both work well in this protein oatmeal recipe. Chocolate protein powder is also delicious with banana and cinnamon. No protein powder? You can also replace it with ⅓ cup (80 g) more Greek yogurt.
- Honey: Adds extra sweetness if your banana isn’t ripe enough. Substitute maple syrup, date syrup, or leave it out completely.
- Cinnamon: Adds warmth and flavor. Substitute pumpkin pie spice, nutmeg, or cardamom for a different twist.
How to Make Protein Overnight Oats
Step 1: Blend the Base
Add the banana, Greek yogurt, milk, protein powder, and cinnamon to a large bowl or wide-mouth mason jar.
Blend with an immersion blender until smooth and creamy. This helps the protein powder mix in fully, so your overnight oats with protein powder don’t taste chalky.
Taste the mixture. If your banana is not very sweet, add a little honey.
No protein powder? Add ⅓ cup (80 g) more Greek yogurt instead. The oats will still turn out creamy and delicious.
Step 2: Stir in the Oats
Add the rolled oats to the blended base.
Stir well with a spoon until all the oats are covered.
Cover the bowl or jar and refrigerate overnight, or for at least 4 hours. The oats will soften and thicken as they rest.
Step 3: Serve with Toppings
In the morning, stir the oats again.
Divide them into bowls or jars and add your favorite toppings right before serving.
The base tastes good on its own, and everyone can add what they like.
Tips
- No protein powder? Replace it with ⅓ cup (80 g) more Greek yogurt for a creamy texture and similar consistency.
- Blend the base well: This is the secret to smooth, creamy oats without chalky protein powder clumps, especially with plant-based protein powders.
- No immersion blender? No problem: Mash the banana well with a fork and whisk everything together in a bowl, or use a standing blender instead.
- Use a ripe banana: The riper the banana, the sweeter and more flavorful the oats will taste without needing much honey.
- Adjust the thickness in the morning: If the oats feel too thick after chilling, stir in a splash of milk before serving.
- Add toppings right before serving: Nuts, berries, seeds, and chocolate stay fresher and crunchier this way.
- Make a bigger batch for meal prep: These oats keep well in the fridge for about 3 days, making mornings much easier.
- Make it dairy free: Use a thick dairy-free yogurt and your favorite plant milk, such as soy, oat, or almond milk. A vanilla plant-based protein powder works especially well here.
- Taste before chilling: Some protein powders are sweeter than others, so it’s best to adjust the honey before refrigerating.
- Use rolled oats for the best texture: Quick oats become softer and mushier overnight.
Frequently Asked Questions
Yes! Replace it with ⅓ cup (80 g) more Greek yogurt for a creamy texture and similar consistency.
Store the oats in an airtight jar or container in the refrigerator for up to 3 days. For the best texture, add fresh toppings like berries, nuts, or chocolate right before serving.
Vanilla whey and plant-based protein powders both work well in these overnight oats with Greek yogurt. If using a plant-based powder, blending the base helps create a smoother texture.
Yes. This is one of our favorite make ahead high protein breakfast recipes because you can prepare multiple portions in one large jar and serve them throughout the week.
Protein powder and oats absorb liquid as they chill. Just stir in a splash of milk before serving until the texture is as creamy as you like.
Yes. Even though they are usually served cold, you can microwave them for about 30 to 60 seconds if you prefer a warm breakfast.
More Healthy Make-Ahead Breakfasts
- Greek Yogurt Breakfast Smoothie
- Greek Yogurt Banana Smoothie
- Banana Baked Oatmeal with Greek Yogurt
- Blueberry Baked Oatmeal Greek Yogurt
- Baked Oatmeal Cups with Greek Yogurt
- Healthy Breakfast Cookies
- No Bake Oat Bars
- Almond Flour Blueberry Muffins with Greek Yogurt
For even more ideas, browse our Make Ahead Breakfasts and High Fiber Breakfast Recipes round ups.
If you try this Protein Overnight Oats Recipe please leave a 🌟 star rating and let us know how it turned out in the comments—we love hearing from you.
Protein Overnight Oats That Actually Taste Good
Ingredients
- 1 cup rolled oats
- 1 ripe banana
- ⅔ cup Greek yogurt
- 1 cup milk
- ¼ cup vanilla protein powder or replace with ⅓ cup (80 g) more Greek yogurt
- 1 teaspoon cinnamon optional
- 1 – 2 teaspoons honey optional if your banana is not sweet enough
Instructions
- Add 1 ripe banana, ⅔ cup Greek yogurt, 1 cup milk, ¼ cup vanilla protein powder, and 1 teaspoon cinnamon to a large bowl or wide-mouth jar. Blend with an immersion blender until smooth and creamy. Taste and add 1 – 2 teaspoons honey if needed.
- Stir in 1 cup rolled oats. Cover and refrigerate for at least 4 hours, or overnight, until the oats are soft and thick.
- Stir again before serving. Divide into bowls or jars and add your favorite toppings, such as berries, nuts, or dark chocolate.
Notes
- Vanilla protein powder → Vanilla whey, plant-based, or chocolate protein powder. Or substitute with ⅓ cup (80 g) more Greek yogurt.
- Rolled oats → Quick oats for a softer texture, or certified gluten-free oats if needed.
- Banana → ½ cup applesauce, pumpkin puree, or ripe pear.
- Greek yogurt → Low-fat Greek yogurt, Skyr, or dairy-free yogurt.
- Milk → Dairy milk, almond milk, soy milk, oat milk, or lactose-free milk.
- Honey → Maple syrup, date syrup, or leave it out completely.
- Cinnamon → ½ tsp Pumpkin pie spice, ⅛ tsp nutmeg, or ⅛ tsp cardamom.
- No protein powder? Add ⅓ cup (80 g) more Greek yogurt instead.
- Blend well for smooth, creamy oats without chalky clumps.
- No immersion blender? Mash the banana well and whisk by hand.
- Use a ripe banana for the best natural sweetness.
- Add a splash of milk in the morning if the oats are too thick.
- Add toppings right before serving so they stay fresh and crunchy.
- Rolled oats give the best texture; quick oats turn softer overnight.
- Taste before chilling and add honey if needed.
- For dairy-free oats, use plant milk, dairy-free yogurt, and plant-based protein powder.
- Store in the fridge for up to 3 days for easy meal prep breakfasts.
Nutrition
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Hi! We are Nico & Louise
We're here to share easy, healthy, and delicious recipes 🌿✨.
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Very nice for snacking as well as breakfast.