If you love a make-ahead breakfast that keeps you full all morning, then these High Protein Overnight Oats are for you. Creamy vanilla oats are layered over a jammy raspberry chia compote and topped with Greek yoghurt and fresh berries. They take just 15 minutes of hands-on time and have around 23 grams of protein per serving.
Overnight oats are kind of my thing! It’s one of my favourite make-ahead breakfasts, but this is the one I come back to when I want something that will really keep me going. The base is similar to my Almond Butter Overnight Oats but with the added Greek yoghurt and protein powder, it becomes a seriously filling breakfast.
Thanks to the Greek yoghurt, protein powder, almond butter and chia seeds, each jar is packed with protein, fibre and healthy fats to keep you full and satisfied until lunch. They are perfect for busy work mornings, a post workout breakfast or even an afternoon snack when the sweet cravings hit.
If you love having a jar of oats ready to go in the fridge, you might also like my Lemon Blueberry Cheesecake Overnight Oats, Easy & Creamy Coffee Overnight Oats or Overnight Oats with Frozen Fruit. For even more ideas, check out my roundup of the Best Recipes for Overnight Oats.
Everything You Need to Make High Protein Overnight Oats
You only need a handful of simple ingredients to make this overnight oats high protein recipe. I’ve listed everything you will need below, along with any ingredient notes and possible swaps. You can find the ingredient quantities in the recipe card at the bottom of this post.
Overnight oats
- rolled oats – rolled oats give the best creamy-but-chewy texture. I don’t recommend quick oats as they can go mushy, or steel cut oats as they won’t soften overnight. If you need these to be gluten free, choose certified gluten free oats.
- chia seeds – chia seeds help to thicken the oats and add extra fibre, protein and omega-3 fats. You can swap for ground flaxseed if that’s what you have.
- almond butter – adds healthy fats, protein and a lovely nutty flavour. Peanut butter or cashew butter work well too. For a nut free version, use sunflower seed butter or tahini.
- vanilla extract – gives the oats a delicious vanilla flavour, especially since we are using unflavoured protein powder.
- Greek yoghurt – one of the key protein boosters in this recipe and it makes the oats extra creamy. Choose a plain, unsweetened Greek yoghurt. To make this dairy free, use a thick coconut yoghurt or high protein plant-based yoghurt.
- milk of choice – I like to use soy milk as it has the highest protein of the plant milks, but dairy milk, almond milk or oat milk all work.
- pure maple syrup – always choose pure maple syrup rather than maple flavoured syrup. Honey works well too, or leave it out if your protein powder is already sweetened.
- protein powder – I use an unflavoured natural protein powder so it doesn’t overpower the vanilla and raspberry. Whey protein or a plant-based protein both work. If you use a flavoured protein powder, vanilla is best and you may want to reduce the maple syrup.
Raspberry chia compote
- frozen raspberries – frozen berries are cheaper and break down beautifully as they warm. You could swap for frozen mixed berries, strawberries or blueberries.
- pure maple syrup – just a little to sweeten the compote.
- chia seeds – these thicken the compote into a jammy texture as it cools.
To serve
- Greek yoghurt – an extra dollop on top for even more protein.
- fresh raspberries – or any fresh berries you love.
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Tips for Making the Best High Protein Overnight Oats
Learning how to make high protein overnight oats is really simple. Everything gets whisked together in one bowl while the compote simmers away on the stove. Here are a few of my top tips to make sure they turn out perfectly every time. You can find the full step-by-step instructions in the recipe card at the bottom of this post.
- whisk the protein powder in well – protein powder can clump, so whisk the oat mixture really well until there are no lumps. If your protein powder tends to clump, whisk it into the milk first before adding the rest of the ingredients.
- soften the almond butter – if your almond butter is quite firm, warm it slightly or use it at room temperature so it mixes through evenly.
- give the oats time to soak – the oats need at least 1-2 hours in the fridge, but leaving them overnight gives the creamiest texture.
- keep the compote on a low heat – low and slow lets the raspberries soften and release their juices without catching on the bottom of the pan.
- let the compote thicken – the chia seeds will continue to thicken the compote as it cools, so turn off the heat as soon as it starts to thicken. Let it cool slightly before layering so it doesn’t warm up the oats.
- adjust the consistency – if your oats are too thick after soaking, stir through a splash of milk before serving. Different protein powders absorb different amounts of liquid.
- use jars with lids – small jars or glass containers make these easy to grab and go in the morning.
Storage
Assembled oats – store the layered jars in the fridge with the lids on for up to 4 days. I like to add the extra dollop of yoghurt and fresh raspberries just before serving so the berries stay fresh.
Overnight oats – if you’d rather store the components separately, keep the oat mixture in an airtight container in the fridge for up to 4 days.
Raspberry chia compote – store in an airtight jar in the fridge for up to 4-5 days. It’s also delicious spooned over yoghurt, pancakes or toast.
I don’t recommend freezing the assembled oats as the yoghurt can change texture once thawed.
High Protein Overnight Oats Recipe
Equipment
- Whisk
- Glass jars or airtight containers for storage
- Small saucepan
- Wooden Spoon
Ingredients
- 2 cups rolled oats
- 1 tablespoon chia seeds
- 4 tablespoons almond butter
- 2 teaspoons vanilla extract
- 1 cup Greek yoghurt
- 1 ½ cups soy milk, or milk of choice
- 2 tablespoons pure maple syrup
- 1/3 cup unflavoured natural protein powder
Raspberry chia compote
- 2 cups frozen raspberries
- 1 tablespoon pure maple syrup
- 1 tablespoon chia seeds
To serve
- 1/3 cup Greek yoghurt
- 125 gram punnet fresh raspberries
Instructions
- To a large bowl add the rolled oats, chia seeds, almond butter, vanilla extract, Greek yoghurt, milk and protein powder and whisk until well combined. Cover and refrigerate for 1-2 hours.
- To make the compote, add the raspberries, maple syrup and 2 tablespoons water to a medium saucepan. Turn to a low heat and stir occasionally as the raspberries warm and soften. Simmer for 5 minutes, add the chia seeds and stir through to combine. Once the compote is beginning to thicken, turn off the heat and set aside.
- To assemble, divide the compote between four jars or containers. Top with the overnight oats, a dollop of yoghurt and some fresh raspberries.
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