Higher Protein Matcha Overnight Oats with Chia

These higher protein matcha overnight oats are filling, satisfying and oh so nourishing thanks to a powerhouse trio of Greek yogurt, chia seeds, and hemp hearts. They’re a perfect meal prep breakfast, needing just 15 minutes of prep for 5 delicious and creamy servings!

Quick and nourishing breakfasts are a must around here. I don’t know about you but I’ve already got enough to check off the list before getting out the door in the morning—breakfast needs to be simple. Haha. Usually either some variation of these egg bites or one of my other overnight oats recipes like these PB and J Overnight Oats or my High Protein Blended Oats with Chocolate Shell.

Yes, as a dietitian, I’m always talking about the importance of breakfast, but as a human being, I just know I feel so much better when I put some energy in my body to start the day. Haha.

Overnight oats are kind of the ultimate. Quick, easy and nutrition packed. Plus they’re perfect to meal prep.

Before we dive into making them, Let’s take a quick look at what makes this particular overnight oats recipe so special.

They are packed with slow digesting, fiber-rich carbs (our body’s favorite source of energy!) from the oats, and over the years I’ve started adding chia seeds for an even greater fiber boost (plus some extra calcium which can be hard to get enough of! Another addition I’ve come to love is Greek yogurt, it adds an instant protein boost, no protein powder required (around 25 grams per cup!) while making them super creamy and satisfying.

Matcha adds a subtle earthy flavor that pairs beautifully with the creamy oats and sweet strawberries, but it’s not just about taste. It also brings a gentle caffeine boost for a little morning pick-me-up, plus a dose of antioxidants that your body will love. It’s like your favorite cozy drink, turned into a balanced breakfast.

Key Ingredients

Quick Oats: After so many years of overnight oats testing, I can confidently say that quick oats are the MVP when it comes to overnight oats. They soak up the liquid quickly so you can actually eat them shortly after making them. You don’t actually have to wait overnight! I personally love how soft and creamy of a base they make but if you prefer a bit of a chewier texture, old fashioned rolled oats totally work too! 

Chia Seeds: I accidentally left these out the first time I tested this recipe and I did notice. They weren’t quite as creamy and didn’t keep me full quite as long. Chia seeds are known for their soluble fiber content, which helps keep blood sugars stable and keep you full longer! They’re also a great source of calcium if you’re trying to get more!

Hemp Hearts: Hemp hearts are one of my go-tos to boost protein (around 10 grams of protein per 3 tablespoons). They have a soft texture and subtle flavor allowing them to blend in seamlessly with pretty much any flavor combo. My kids also love adding these “sprinkles” ;).

Matcha Powder: I’m kind of obsessed with the color matcha gives, and it’s antioxidant-rich, to protect our cells from free radical damage. Last but not least, it gives a gentle caffeine boost (without the jitters of coffee).

I tested this recipe with 2 tsp, 3 tsp, and 4 tsp of matcha powder. While the 2 tsp version was a little too mild, the 4 tsp batch became a little bitter. I found that 3 tsp was just right, to let that matcha flavor shine without being overpowering. 

Greek Yogurt: This is the key to turning these oats into an instant higher protein version. With nearly 25 grams of protein per cup, plus nourishing probiotics, and calcium, I am never without this ingredient in the fridge. I love using plain Greek yogurt to keep the flavors fresh and let the matcha shine, but if you’re craving something a little sweeter, vanilla Greek yogurt is an amazing swap.

How to Make These Matcha Oats

Next, divide the oat mixture evenly between 5 jars or airtight containers (meal prep win!). Spoon the remaining Greek yogurt over top, then finish it off with a sprinkle of diced strawberries (optional but the flavors are so nice together!).

Pop the jars in the fridge to set for at least an hour or 2, or overnight if you’re planning ahead. If you’d rather keep it simple, you can also let the whole batch chill in one big container and scoop it out as needed. Either way, breakfast is ready when you are!

Watch How to Make It Here!