These high protein brown sugar overnight oats are perfect for meal prep. Packed with protein from the creamy Greek yogurt and hemp hearts, blood sugar balancing fiber from the oats, and Omega-3s from the chia seeds, these can be prepped in 10 minutes or less for a week of nourishing and filling breakfasts or snacks. You will be making these on repeat!
As a Registered Dietitian and busy mom, I love developing quick and easy breakfast recipes. The mornings can be hectic with two little ones so having something meal prepped in the fridge is one of my go-to time saving hacks.
Overnight oats are the perfect meal prep breakfast. Not only can you make a big batch of them for you and the whole family, they’re also jam packed with nutritious goodness— fiber, protein, and satiating fats making them a delicious, filling and satisfying option to start your day.
I’ve been making overnight oats for over a decade (where has the time gone!!!). I love how versatile they are. Blend ‘em up like this high protein cottage cheese overnight oat recipe or mimic the flavor of your fave baked goods (like in these cinnamon roll overnight oats). The options are endless.
These maple syrup overnight oats are powered with protein from the Greek yogurt and hemp hearts, fiber from the chia seeds and oats, and nourishing fats from the chia seeds and nut topping. The oats soak up the flavor from the maple syrup, brown sugar, and cinnamon resulting in a delicious snack or breakfast that will keep you feeling energized and full throughout the day.
What You Need For These Brown Sugar Overnight Oats
Quick oats: You can’t have overnight oats without well… the oats! I usually use quick oats in all my overnight oat recipes because they absorb the liquid really well and can soften quicker than rolled oats which means you can enjoy them a few hours after making them. If you’re in a pinch, you can use rolled oats. You will just want to wait a little longer before eating them.
Hemp hearts: Hemp hearts not only add some nutrition to this dish (more on that here), they also add a nutty flavor to the overnight oats.
Chia seeds: These small but mighty seeds play an important role in overnight oats. Chia seeds become gelatinous when soaked in liquid. It’s one of the reasons I love adding them to smoothies (like in this peanut butter and banana smoothie). In this recipe, the soaked chia seeds add to the creaminess of the oats.
Milk: Milk is your liquid base for this recipe. You do not need a specific type of milk – just use whatever is in your fridge! You can use a milk alternative if you prefer. You can even use vanilla flavored milk. If you do, you may want to adjust the amount of vanilla extract you use.
Greek yogurt: Greek yogurt adds creamy texture to the oats while giving a boost of protein! I recommend using a Greek yogurt with 2 to 5% milk fat. Why? Nourishing fats add that satiety factor leaving you not just full but satisfied after eating!
Flavor boosters – vanilla, cinnamon, brown sugar, maple syrup & salt: This recipe is so flavorful thanks to a tasty combo of flavor boosters. For this recipe I used vanilla extract, cinnamon, brown sugar, maple syrup and salt. These blend together to create an aromatic, sweet, warm flavor profile.
How to Make This Recipe
In a medium bowl, combine the oats, hemp hearts, chia seeds, vanilla, milk, cinnamon, brown sugar, maple syrup, salt and Greek yogurt. Mix the ingredients together until well combined. Adjust to taste with more brown sugar or maple syrup if desired.
Portion into 5 small containers or mason jars (or keep in one large container and scoop out when ready to eat). Set in the fridge at least 2 hours or overnight. Top with more brown sugar, maple syrup and nuts if you like!
Nutritional Benefits (Nutrition by Addition)
My recipe development philosophy as an intuitive eating dietitian, follows the idea of nutrition by addition. It’s all about looking at what you can ADD to your plate versus cutting out. This overnight oats recipe follows that philosophy.
By adding things like hemp hearts, Greek yogurt, and toppings like nuts, you get the nutritional benefits of these ingredients while also adding to the texture and overall satisfaction of the dish. I love that the hemp hearts and walnuts add a crunch. While the Greek yogurt adds to the creaminess. Plus they add a variety of nutrients that help keep us feeling energized throughout the day.
Let’s dive into a few key ingredients and their nutritional benefits!
Oats: I’m a huge fan of oats and what they can add to your plate. I remember when I was working in the Healthy Heart Clinic at St Paul’s Hospital during my did my dietetic internship, oats were pretty much gold! Oats are an excellent source of fiber (soluble fiber in particular) which can help lower cholesterol, balance blood sugars, aid digestion, support regular bowel movements, and make us feel full for longer. Oats are also rich in protein, manganese, magnesium, iron, and B vitamins.
Hemp hearts: Hemp hearts are the soft inner part of hemp seeds and are highly nutritious. For one, 3 tablespoons of hemp hearts is approximately 10g of plant-based protein! They’re also rich in omega-3s and omega-6s which have been known to help with heart health and have anti-inflammatory properties.
Chia seeds: Despite their small size, chia seeds are packed with nutrients. They’re rich in fiber, protein, omega-3 fatty acids, antioxidants and vitamins (like calcium, phosphorus, and magnesium).
Greek yogurt: This thick and creamy yogurt is an excellent source of calcium, protein, and nourishing fats (if you use one with at least 1% milk fat). 1 cup of Greek yogurt has nearly 25g of protein! Protein is a denser macronutrient that takes longer to digest. When we eat a balance of carbohydrates, proteins, and fiber (plus nourishing fats), our body will digest this meal at a slower rate which helps keep our blood sugars level and keeps us feeling full for longer.
Recipe, Kitchen, & Time Saving Hacks
Who doesn’t love a good hack so you can spend more time doing what you love. Whether it be grocery hacks or meal prep tips, saving yourself 10 to 20 minutes a day can go a long way and can make meal time more enjoyable.
Here are few hacks with this recipe:
Batch prep: I don’t know about you but there are some mornings where I can barely remember my name, nevermind feel like cooking. Having something prepped in the fridge can be a lifesaver. These overnight oats were designed for batch prepping. You may even want to double the recipe so you have enough for the whole family.
Portion a few of them out: I work from home for the majority of time so when I batch prep a recipe, I will mix the oats and store them in a large tupperware container and portion it out when I’m ready to eat. It saves space in the fridge.
That being said, we are in our hectic morning season with the kids and there are times where we barely make it out the door in time. Those are the days when I wish I had something nourishing to grab so I can eat on the go.
Having one or two pre portioned oats is such a life saver. If you don’t work from home, I recommend buying stackable single portion containers. Portion out the oats so you always have something to grab when you’re on the go. It’s such a life saver.
If you make these Brown Sugar & Greek Yogurt Overnight Oats, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! XO
PrintBrown Sugar & Greek Yogurt Overnight Oats (High Protein)
- Total Time: 10 minutes
- Yield: 5 1x
Description
These high protein brown sugar overnight oats are perfect for meal prep. Packed with protein from the creamy Greek yogurt and hemp hearts, blood sugar balancing fiber from the oats, and Omega-3s from the chia seeds, these can be prepped in 10 minutes or less for a week of nourishing and filling breakfasts or snacks. You will be making these on repeat!
Ingredients
2 cups quick oats
½ cup hemp hearts
¼ cup chia seeds
2 tsp vanilla extract
3 cups milk
1–2 tsp cinnamon
2 tbsp brown sugar
2 tbsp maple syrup
½ tsp salt
1 cup plain Greek yogurt
Top with pecans or walnuts, cinnamon or brown sugar & more maple syrup
Instructions
-
In a medium bowl, combine the oats, hemp hearts, chia seeds, vanilla, milk,cinnamon, brown sugar, maple syrup, salt and Greek yogurt. Mix the ingredients together until well combined. Adjust to taste with more brown sugar or maple syrup if desired.
-
Portion into 5 small containers or mason jars (or keep in one large container and scoop out when ready to eat). Set in the fridge at least 2 hours or overnight to set. Top with more brown sugar, maple syrup and nuts if you like!
- Prep Time: 10
Jenna says
Wow, this recipe was absolutely delicious! I can’t thank you enough for sharing it. I’m a big fan of quick and flavorful breakfast options that are also nutritious, and this one hits all the right notes for me!
Lindsay Pleskot, RD says
So happy to hear this Jenna! Thank you for sharing!