High-Protein Overnight Oats: 34 g Protein, No Cook

If your mornings are a rush of school runs, calls and commutes, overnight oats let you make breakfast the night before in 5 minutes. Made with Greek yogurt, milk and seeds, one jar gives you about 34 g protein and 11 g fibre, a far better start for a man over 35 than a pastry and coffee. Mix it, chill it overnight and eat it cold or warmed.

Ingredients

Makes 1 serving.

• 50 g (about 2/3 cup) rolled oats
• 170 g (6 oz, about 3/4 cup) plain nonfat Greek yogurt
• 120 ml (1/2 cup) 2% milk
• 1 tbsp (12 g) chia seeds
• 1 tbsp (10 g) pumpkin seeds
• 1/2 medium banana (60 g), sliced, or a handful of berries
• A pinch of cinnamon
• 1 tsp honey, optional (adds about 20 kcal, not included in the nutrition)

Method

1. Mix the dry ingredients. In a jar or lidded container, stir together the oats, chia seeds and cinnamon.
2. Add yogurt and milk. Add the Greek yogurt and milk and stir well so there are no dry pockets and the chia does not clump.
3. Chill overnight. Cover and refrigerate for at least 6 hours, or overnight.
4. Loosen. In the morning, stir. If it is too thick, add a splash of milk.
5. Top and eat. Top with the banana and pumpkin seeds, and the honey if using. Eat cold, or warm it for about a minute in the microwave.

Nutrition per serving

Approximate values per serving, calculated from the ingredient weights above.

All values are from USDA FoodData Central. Honey and cinnamon are not counted. Flavoured or sweetened yogurts add sugar and calories, so plain is best.

Make it higher protein / lighter

• More protein: stir in a scoop of whey or soy protein powder with an extra splash of milk. Most scoops add 20 g protein or more; check the label.
• Lighter: use 40 g oats, skimmed milk and berries instead of banana to save around 75 kcal.
• Vegan: use unsweetened soy milk and a plant yogurt. Most plant yogurts have much less protein than Greek yogurt, so add soy or pea protein powder to keep the protein up.
• Batch it: make 3 jars on Sunday night, then add the fruit and seeds fresh each morning.

FAQ

Do I need to cook the oats?

No. Soaking softens rolled oats overnight. Quick oats turn mushy and steel-cut oats stay too firm, so rolled oats work best.

How long do overnight oats keep?

Up to 3 days in a covered container in the fridge. Add the fruit and seeds on the day you eat them.

Can I eat this before training?

Yes. It mixes carbs and protein, so eat it 1 to 2 hours before a session if a full stomach bothers you.

Check how this fits your target with the protein calculator, or plan a full week with the meal planner. To keep muscle while dropping fat, read how to lose fat and keep muscle after 35.

Sources

1. USDA FoodData Central. Cereals, oats, regular and quick, not fortified, dry (FDC 173904).
2. USDA FoodData Central. Yogurt, Greek, plain, nonfat (FDC 170894).
3. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, dried (FDC 170556).
4. USDA FoodData Central, SR Legacy dataset: Milk, reduced fat 2%; chia seeds, dried; bananas, raw.

Nutrition values are estimates and vary by brand and portion. This is general information, not medical advice.