Grab-and-Go Strawberry Overnight Oats (High Protein)

by Lindsay Pleskot, RD on July 2, 2024 4 comments

These quick and easy strawberry overnight oats with Greek yogurt are a game-changer for busy mornings! With simple ingredients like Greek yogurt, hemp hearts, chia seeds and oats, this balanced protein and fiber packed breakfast supports balanced blood sugars to keep you nourished and energized throughout the morning. And did I mention they are soo creamy and delicious?! Enjoy!

As a dietitian with a passion for creating delicious, easy, and nourishing recipes, overnight oats are a go-to as a busy mom with two little ones! These strawberry overnight oats with Greek yogurt are a total game-changer for busy weeks. They’re simple, versatile, and packed with my fave PFF combo—protein, fiber, and nourishing fats, to keep you full and energized throughout the morning. This combo is key to balancing blood sugars, providing steady, longer lasting energy after eating.

The versatility of overnight oats is one of my fave things about them. You can swap the strawberries for your favorite fruit like blueberries or bananas, add nuts or seeds for crunch and a boost of nourishing plant-powered fats, or drizzle with honey or maple syrup for a touch of added sweetness.

The possibilities are truly endless! Some of my favorite variations include these Meal Prep Cinnamon Roll Overnight Oats, this classic flavor combo with added gut health benefits PB & Banana Kefir Overnight Oats, and these Starbucks inspired Brown Sugar & Greek Yogurt Overnight Oats.

Ingredients for Grab-and-Go Strawberry Overnight Oats in small white bowls, including rolled oats, milk, maple syrup, chia seeds, hemp hearts, ground cinnamon, salt, strawberries, vanilla Greek yogurt

Ingredients You’ll Need for Strawberry Overnight Oats with Greek Yogurt

Quick Oats: Oats have a hearty texture and are rich in fiber, particularly beta-glucan, which supports heart health and helps manage blood sugar levels. They also provide a good amount of vitamins and minerals like manganese, phosphorus, and magnesium.

Milk of Choice: The milk you choose can add a unique flavor to your oats. I often like to go for an unsweetened vanilla oat or almond milk for a bit of extra flavor, but usually just use whatever we have on hand. Lately it’s been 3.25% milk because that’s what the kiddos drink.

Chia Seeds: Chia seeds are tiny powerhouses of nutrition. They are rich in omega-3 fatty acids, fiber, and antioxidants. These seeds absorb liquid and swell, giving the oats a thicker, creamier consistency. They also help to keep you full longer due to their high fiber content.

Strawberries: Fresh strawberries add natural sweetness and vibrant color to the oats. They are high in vitamin C, which supports immune health, and manganese, which plays a role in metabolism.

How To Make Strawberry Overnight Oats with Greek Yogurt

Ingredients for Grab-and-Go Strawberry Overnight Oats unmixed in a wood bowl, including rolled oats, milk, maple syrup, chia seeds, hemp hearts, ground cinnamon, salt, strawberries, vanilla Greek yogurt

To a medium mixing bowl, add the oats, milk, maple syrup, chia seeds, hemp hearts, cinnamon, and salt. Whisk until well combined, then fold in the strawberries, mixing until distributed evenly. (Note: You can also mix the yogurt in at this stage. I like to layer it on top but both work!)

Ingredients for Grab-and-Go Strawberry Overnight Oats mixed in a wood bowl, including rolled oats, milk, maple syrup, chia seeds, hemp hearts, ground cinnamon, salt, strawberries, vanilla Greek yogurt

Divide the oat mixture between 4 sealable jars or airtight containers and top with the yogurt if not already mixed in. Top with more strawberries if desired.

Grab-and-Go Strawberry Overnight Oats in glass jars with strawberries on top

Place in the fridge to set overnight. These will keep in the fridge for up to 5 days. Enjoy!

Mistakes and Fixes

Too Thick or Too Runny: If the oats are too thick, add a splash of milk to reach your desired consistency. If too runny, add a bit more chia seeds or oats.

Lacking Flavor: If the oats taste bland, consider adding a touch more maple syrup, cinnamon, or a dash of vanilla extract.

Grab-and-Go Strawberry Overnight Oats in a glass jar on a pink plate with strawberries on top

Nutritional Benefits (Nutrition by Addition)

Before I jump into the nutrition benefits of this strawberry overnight oats recipe, I want to talk about the philosophy of nutrition by addition. If you’ve been reading my blog for a while, you’ll know I’m a huge fan of this philosophy focusing on what you can add to your plate versus what to cut out.

The key here is that the additions you are making don’t impact the satisfaction or enjoyment of your eating experience, and while I love this concept, not every meal or snack needs to be perfectly balanced or include nutrition by addition.

One of my biggest nutrition by addition recommendations isn’t actually related to a specific ingredient but how often you eat. This might look like adding a snack mid afternoon, or making sure not to skip breakfast (having a breakfast like these Strawberry overnight oats on hand is a huge help with this!)

I often hear from clients in my Make Food Feel Good Program that this one simple change has an immediate ripple effect on the rest of the day. Eating more regularly impacts everything from mood, energy, more staple appetite and cravings leading to reduced binges and “overeating,” and decreased preoccupation with food (when blood sugars are low, our body will trigger thoughts of food more frequently to remind us to eat!).

Alright, so let’s dive into some of the nutrition by addition feature of this recipe!

Rolled Oats: Rolled oats are a staple in overnight oats recipes. They have a hearty texture and are packed with fiber, which supports heart health and helps manage blood sugar levels. Just one cup of rolled oats provides about 8 grams of fiber! They also offer a good amount of vitamins and minerals, including manganese, phosphorus, and magnesium, supporting overall health.

Greek Yogurt: Greek yogurt is one of my favorite kitchen staples as an intuitive eating dietitian. It’s a great source of protein, offering nearly 25 grams per cup, and provides a creamy texture, making it a delicious addition to your overnight oats. Greek yogurt is also rich in calcium, which is essential for bone health, and contains probiotics that support digestive health by promoting a healthy gut microbiome.

Chia Seeds: Chia seeds are little nutritional powerhouses! They’re rich in omega-3 fatty acids, fiber, and antioxidants. Just one ounce (about 2 tablespoons) of chia seeds provides around 11 grams of fiber and 4 grams of protein. They also help to keep you full longer due to their high fiber content.

Strawberries: Strawberries add natural sweetness and vibrant color to the oats. They are high in vitamin C, which supports immune health and skin health. Strawberries are also rich in manganese, which plays a role in metabolism, and packed with antioxidants which help protect our cells from free radical damage. Additionally, one cup of strawberries provides about 3 grams of fiber, contributing to digestive health and helping to keep you full longer.

Recipe, Kitchen, & Time Saving Hacks

Pre-Mixed Ingredients: Mix all the dry ingredients ahead of time and store in a jar. When ready to prepare, just add the wet ingredients and fresh fruit.

Batch Prep: Double or triple the recipe to have breakfast ready for the entire week for the whole family.

If you make these ridiculously delicious Greek Yogurt Strawberry 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