These creamy high-protein overnight oats might be the easiest way to start your day with over 30 grams of protein (no protein powder required)! Just 15 minutes of hands on prep and a few simple ingredients like quick oats, hemp hearts, chia seeds and Greek yogurt, and you’ve got a batch of 5 easy and filling breakfasts prepped for the entire week! 

Three clear glasses filled with overnight oats are topped with blueberries, raspberries, and banana slices with chocolate chips. Wooden spoons are placed behind each glass, and the background is a light textured wall.
The Ultimate Meal Prep Breakfast – High Protein Overnight Oats! They are creamy and so satisfying. This batch prep base recipe makes 5 servings. Mix and match toppings for a variety of healthy and filling breakfasts all week!

Meet your new breakfast obsession: creamy, high-protein overnight oats. The ultimate prep-ahead breakfast that doesn’t require you to lift a finger on the morning of. 

Save This Recipe Form

Want to save this recipe?

Enter your email below & I'll send it straight to your inbox. Plus you’ll get new recipes from me every week!

While I love the gut-nourishing fiber of oats to start the day, on their own they don’t have much protein, which is a key ingredient in my go-to dietitian PFF combo (protein, fat, fiber). Protein helps us feel full, stay full longer, and keep blood sugars balanced. I mean who doesn’t want that in a breakfast?!  

I wanted to create a staple high protein overnight oat recipe that you can use week after week and mix up the toppings as you like (If you like the sounds of this high protein overnight oats thing, you’ll also love my Cinnamon Roll Overnight Oats and my Grab and Go Strawberry Oats), so let’s dive into  the details. 

Must Have Ingredients for High Protein Overnight Oats (without protein powder) 

Various ingredients for a healthy breakfast are arranged on a pink surface, including labeled bowls of oats, milk, Greek yogurt, chia seeds, hemp hearts, vanilla extract, maple syrup, cinnamon, and salt.
Creamy high-protein overnight oat ingredients including Greek yogurt and hemp hearts for a 30 gram protein boost, no protein powder required!

I love a good protein boost, but I don’t love the flavor of protein powder in oats. I’m also committed to minimizing my efforts in the kitchen so I like to skip the protein powder so that these oats work for my kids too. Here’s how to do it:

Greek yogurt: with 3x the amount of protein as regular yogurt and a luxurious thick and creamy texture it works perfectly in these oats to naturally increase protein in a way that enhances the flavor and texture rather than overpowering it.

Hemp Hearts: They’re my secret upgrade. Not only do they add extra protein and anti-inflammatory omega-3s, but their soft, subtle texture blends right in without taking over. Plus, my kids call them “sprinkles,” which instantly makes them 200% more excited to eat breakfast. Honestly, I’ll take the win.

With the addition of the milk, we’ve got a 30+ gram of protein breakfast! If you’re using a plant based milk, I recommend soy milk as it’s got around 8 grams of protein per cup just like cow’s milk.

Let’s Make These Oat Together Step-by Step

A glass bowl filled with a creamy mixture speckled with small black seeds, likely poppy seeds, sits on a light pink textured surface.
Mix the ingredients together. 
Three glass cups of overnight oats topped with fresh berries and granola sit on a wooden board. The front cup has raspberries, while the back cups have blueberries and wooden spoons in each.
 Divide into 5 servings (or store in one large container to dish out as needed).
Three glasses of chia seed pudding topped with fresh raspberries, blueberries, and chopped nuts, each with a wooden spoon, displayed on a wooden board with scattered raspberries nearby.
Let the fridge do its magic.
Glass cups filled with overnight oats topped with raspberries, blueberries, and chopped nuts, each with a small wooden spoon. The cups are placed on a white cloth and wooden board.
Top & enjoy! (I’ve shared my favorite combos in the recipe card below)

I’ve shared my favorite toppings combos in the recipe card, but I must know… how do you top your oats? Let me know in the comments below the recipe card!

Watch How To Make It Here:

The Feel-Good Meal Plan Cookbook

The Feel-Good Meal Plan My Bestselling Cookbook is Now Available!

A fresh take on meal prep with over 100 nourishing recipes to feed your family with ease.

Order Now »
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Three clear glasses filled with overnight oats are topped with blueberries, raspberries, and banana slices with chocolate chips. Wooden spoons are placed behind each glass, and the background is a light textured wall.

High Protein Overnight Oats (no protein powder, makes 5!)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Lindsay Pleskot, RD
  • Prep Time: 15 minutes
  • Setting Time: 4 hours – overnight
  • Total Time: 4 hours 15 minutes
  • Yield: 5 1x
  • Category: Breakfast, meal prep recipes
  • Method: No Bake
  • Cuisine: American
  • Diet: Vegetarian
Print Recipe

Description

These creamy high-protein overnight oats might be the easiest way to start your day with over 30 grams of protein (no protein powder required)! Just 15 minutes of hands on prep and a few simple ingredients like quick oats, hemp hearts, chia seeds and Greek yogurt, and you’ve got a batch of 5 easy and filling breakfasts prepped for the entire week!

Ingredients

Scale
  • 3 cups milk
  • 3 cups plain Greek yogurt
  • ¼ cup maple syrup
  • 1 ½ Tbsp vanilla extract
  • 2 cups quick oats
  • ½ cup hemp hearts
  • ¼ cup chia seeds
  • ½ tsp ground cinnamon
  • ½ tsp salt

 

Topping ideas: 

  • Blueberries + walnuts (my husband’s fave)
  • Raspberries + almonds (my fave) 
  • Choco chips + banana + nut butter (my kids’ fave)

Instructions

  1. Add the milk, yogurt, maple syrup, vanilla, oats, hemp hearts, chia seeds, cinnamon, and salt to a large mixing bowl. Whisk until well combined. Adjust to taste adding more maple syrup or cinnamon if desired.
  2. Divide oat mixture between 5 sealable jars or airtight containers. Place in the fridge to set for at least 4 hours or overnight. (Alternatively, store the whole batch in one large sealable container and serve from there as needed). 
  3. Before eating, add desired toppings and enjoy!

Notes

Toppings: If portioning into individual servings, feel free to add your toppings before refrigerating. Just note the mixture is fairly liquidy at first, so some toppings may sink in, but the flavor stays the same (aka delicious). It just comes down to whether you care more about convenience or keeping the toppings picture-perfect ;).