High protein overnight oats

If you’re tired of protein shakes but still need 30g+ protein at breakfast, this one’s for you — a 2-minute, make-ahead recipe that actually supports muscle recovery after training.

Why do you need protein in the morning?

Protein at breakfast matters more than most people realize — especially after a training day. Combining oats, Greek yogurt, and protein powder gives you a slow-digesting carb source plus a strong protein hit, all prepped the night before so mornings stay simple.

Ingredients (1 serving)

• 50g rolled oats
• 1 tbsp protein powder (whey or pea)
• 180ml milk (dairy or plant-based)
• 100g plain Greek yogurt
• 1 tbsp chia seeds
• 1 tsp honey or maple syrup - or any other sweetener of your choice
• Pinch of cinnamon

Instructions

1. Combine all ingredients in a jar, stirring until the protein powder fully dissolves.

2. Cover and refrigerate for at least 6 hours, ideally overnight.

3. Stir well before eating. Add toppings of your choice, or enjoy as is.

FAQ

Can I meal prep these for the week?

Yes — they keep well in the fridge for up to 3 days, so prepping 2-3 jars at once works great.

Can I use whey instead of pea protein?

Either works fine here — use whichever you tolerate and prefer the taste of.

How long do they last in the fridge?

Up to 3 days in a sealed container.

Try This

This is the protein powder I personally use in this recipe