High Protein Overnight Oats without Protein Powder

What can be better than a nutritious and convenient breakfast that’s ready to enjoy when you wake up? This high protein overnight oats without protein powder is so easy to make with just a few simple & wholesome ingredients!

high protein overnight oats without protein powder top view

Depending on who you follow online, you may be seeing oatmeal get a lot of hate these days–not everyone thinks it’s possible for oats to be part of a well-balanced meal, but they couldn’t be more wrong. Oh. My. GOODNESS. If you didn’t realize how balanced and filling oatmeal can be, this recipe is for you! No need to have any protein powder to balance the macros–this high protein overnight oats recipe without protein powder is easy to make, uses fairly standard ingredients, and is customizable for your favorite toppings!

Not only is it doughy, sweet, and filling, but it is high volume, too! This recipe nearly fills a whole pint jar. I love recipes that give me a huge meal to eat without overdoing the calories. At less than 430 calories, this high protein overnight oats without protein powder packs over 30 grams of protein & 10 grams of fiber.

Ingredients for Protein Overnight Oats

To make this high protein overnight oats without protein powder, you will need the following:

  • Old fashioned rolled oats
  • Nonfat Plain Greek Yogurt (or a flavored yogurt sweetened with a zero calorie sweetener, such as stevia)
  • Ultra-filtered skim milk (or milk of choice, but any other milk will drop the protein count a few grams)
  • Chia seeds
  • Fruits (I use blueberries & golden kiwi)
  • Pumpkin Seeds
  • Cinnamon
  • Stevia drops for sweetening (optional)
high protein overnight oats without protein powder ingredients

So many of these ingredients are superfoods! Blueberries and kiwi are filled with antioxidants which can help protect the body against inflammation and reduce oxidative stress.

Pumpkin seeds and chia seeds are fabulous sources of healthy fats, as well as magnesium and phosphorus.

And oatmeal, the star of this meal, is loaded with beta glucan, a heart-healthy fiber connected to many positive outcomes, such as lower cholesterol and improved blood sugar management.


High Protein Overnight Oats without protein powder is simple to make!

  1. Add one serving (170 grams or 2/3 cup) of Greek yogurt to a mixing bowl.
  2. Add 1/4 skim milk, 1 tbsp chia seeds, 1/8 tsp cinnamon, and 5-10 stevia drops to the bowl. Whisk to combine.
  3. Add 1/3 cup of old fashioned oats to the bowl and mix.
  4. Pour half of the mixture into a mason jar.
  5. Add 1/3 cup blueberries (or other chopped fruit) and 1/2 tablespoon of the pumpkin seeds.
  6. Pour the other half of the oat mixture on top.
  7. Top with a chopped kiwi, or other fruit of choice. Sprinkle 1/2 tablespoon of pumpkin seeds on top of the fruit.
  8. Finally, cap your jar and put it in the fridge to set.
high protein overnight oats steps 1-4
high protein overnight oats steps 5-8

This post contains affiliate links which means I may receive a commission at no extra cost to you if you purchase after clicking one of my links.

Helpful Equipment

To make this recipe, I have a few gadgets I find particularly helpful.

First, I love the pourable liquid Pyrex measuring cup. I can mix right in it and pour into a jar without making a huge mess!

Next, my mason jar lids are one of the best purchases I’ve made! Glass pint jars are so incredibly versatile–not only can they be used for canning, but we use them for mixing sauces and dressings, as water glasses, and obviously as an overnight oats vessel! These regular mouth lids are easier to use than messing with the metal bands and lid that come with pint jars. For my wide mouth jars, I use these lids.

Tips & Variation

  • This recipe can certainly be customized to your taste preferences. If you do not eat dairy, you can use any plant-based yogurt.
  • I use chia seeds most of the time, but if you dislike the texture of chia seeds, ground flax also works. Chia & flax are great seeds for creating the thickness we are going after in this recipe.
  • I chose pumpkin seeds for a topping because they are high in protein. Feel free to substitute with any other seed or nut.
  • A nonfat, zero sugar flavored Greek yogurt, such as Two Good or Oikos Triple Zero, is also a wonderful choice for this recipe if you can’t stomach plain yogurt!
  • You can use any fruits you’d like for this recipe.

Note that any of these swaps will have some impact on the macros of this recipe.

Nutritional Information

  • Calories: 429
  • Protein: 31.2 grams
  • Fat: 8.9 grams (1 gram saturated)
  • Carbs: 58.3 grams
  • Fiber: 10.4 grams

Recipe Tips

  • While making this the night before is typically recommended, it can also be made when you wake up. Just try to let it chill for about an hour before consuming as that will give the oats enough time to soften and for the chia seeds to thicken.
high protein overnight oats without protein powder side view
high protein overnight oats without protein powder top view
Print Recipe
5 from 2 votes

High Protein Overnight Oats

This high protein overnight oats without protein powder is made from simple, healthy, nutritious ingredients, and is incredibly delicious!
Prep Time5 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, high fiber, high protein, whole grain
Servings: 1
Calories: 429kcal
Author: Holly Lee


  • 2/3 cup Nonfat Greek Yogurt, plain or no added sugar 170 grams
  • 1/4 cup Skim milk Ultra-filtered, such as Fairlife, for extra protein
  • 1 tbsp Chia Seeds
  • 5-10 drops Liquid Stevia optional
  • 1/8 tsp Cinnamon
  • 1/3 cup Old Fashioned Oats 35 grams
  • 1/3 cup Blueberries 50 grams
  • 1 Kiwi, chopped 80 grams
  • 1 tbsp Pumpkin Seeds


  • Measure out your Greek yogurt to a small mixing bowl.
  • Add your milk, chia seeds, cinnamon, and stevia drops if using. Whisk together to combine.
  • Add your oats and stir.
  • Pour half of the yogurt & oat mixture into a pint jar or other Tupperware container.
  • Add your blueberries and half of the pumpkin seeds.
  • Pour the other half of the yogurt & oat mixture on top.
  • Add your chopped kiwi and the rest of your pumpkin seeds.
  • Cover and place in the fridge for at least an hour, but preferably overnight.


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