High Protein Overnight Oats without Protein Powder

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What can be better than a nutritious and convenient protein-packed breakfast that’s ready to enjoy when you wake up? This overnight oats recipe is creamy, doughy, and sweet while being packed with tons of nutritious ingredients! Even better, this high protein overnight oats is made without protein powder–just simple, whole foods.

This is a high protein overnight oats without protein powder in a glass parfait dish.

Lately, I’ve been kind of losing motivation to cook much in the morning. I like to wake up and have some quiet time with my coffee, bible, and journal and I take it slow until it’s time to leave for the gym to get my workout in.

I have definitely noticed that trying to workout without a decent breakfast, especially some carbs, makes me feel like I’m dragging under those heavy weights.

So what’s a girl to do who doesn’t really want to spend much time cooking on a weekday morning, but needs a hit of carbs and protein first thing?

Enter these high protein overnight oats! This recipe is made with minimally processed ingredients, getting its protein from the Greek yogurt, milk, and seeds. Even though I love protein powder and use it in a lot of things (like my Ninja Creami ice cream recipes!), I do try to find ways to develop my meals without them if I can.

Layered with fresh fruit, these overnight oats are sure to hit the spot.

Powerful Nutrients

So many of these healthy ingredients make for a delicious, nutritious breakfast to energize you throughout the day. Many fruits, like berries, are filled with antioxidants which can help protect against cell damage.

Pumpkin seeds and chia seeds are fabulous sources of omega 3 fatty acids, 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.

Making a high-protein overnight oats without protein powder recipe is pretty easy to do. It’s a great way to follow the seasons for healthful and sustainable eating. Eating seasonally means that this time of year, I’m looking for sweet, cold breakfasts made with lots of seasonal fruits like berries.

I’ve always been a huge fan of oatmeal. Overall, research suggests that whole grains such as oats contribute to a heart-healthy diet according to the American Heart Association. And I love overnight oats because they are a great way to get even more healthy protein than a typical bowl of oatmeal.

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 415 calories, this high protein overnight oats packs over 30 grams of protein & 11 grams of fiber without any protein powder at all!

This is a glass parfait dish of overnight oats and fruit with all of the macro information.

Overnight Oats Ingredients

To make these high-protein overnight oats, you will need the following:

  • Old-fashioned oats or rolled oats – I do not recommend quick oats or instant oats as they can get soggy.
  • 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
  • ​Fruit – Blueberries, kiwi, strawberries, peaches…there are so many delicious options.
  • Pumpkin Seeds – Other seeds or nuts could be used, but may drop the protein count.
  • Cinnamon
  • Stevia drops for sweetening (optional)
These are all of the ingredients needed for the high protein overnight oats on a marble backdrop.

How to Make Delicious Overnight Oats

These high-protein overnight oats are easy to make with simple ingredients.

This is a mixing bowl of the wet ingredients for the oats.

1. Whisk Wet Ingredients & Chia

Add 2/3 cup nonfat Greek yogurt to a mixing bowl, followed by skim milk, chia seeds, cinnamon, and 5-10 stevia drops to the bowl. Whisk to combine.

This is a stainless steel mixing bowl with the oats and wet ingredients being stirred together.

2. Mix

Add 1/3 cup of old fashioned oats to the bowl and give everything a good stir to thoroughly mix. 

This is a glass parfait bowl showing the layers of the high protein overnight oats with fruit.

3. Layer

Pour half of the oat mixture into a pint jar or other container. Add half of your chosen fruit followed by half the pumpkin seeds. Pour the other half of the oat mixture on top, followed by the other half of your fruit & the rest of the pumpkin seeds.

stainless steel refrigerator in white built-in cabinets

4. Refrigerate

Finally, cap your jar or container and put it in the fridge to set. It will need at least a few hours for the oats to absorb the liquid and soften, but this makes a great make-ahead breakfast option for meal prepping.

Tips & Flavor Variations

  • Use plant-based yogurt and coconut milk to make this dairy-free or vegan.
  • 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.
  • Pumpkin seeds make a great topping because they are high in protein, but you can substitute with other seeds or nuts. Try hemp seeds or pistachios!
  • Flavored Greek yogurt can also be used. If using a sweetened yogurt, you may wish to omit the stevia drops.
  • Change the fruits out for what’s in season. Strawberries are a great choice for March through June. Peaches are wonderful in August, and apples are great in the fall!
  • Add a drizzle of almond butter or even some nutella for an extra special treat.
  • A small splash (1/8 tsp) of vanilla extract can bring out the sweet flavors.
  • Try whisking in 1-2 teaspoons of cocoa powder into the wet ingredients, or lightly dust the top of each yogurt layer with cocoa powder for a hint of chocolate.
  • If you need extra protein, a half scoop of protein powder can be whisked in to the wet ingredients in step 1.
  • If you need this to be gluten-free, make sure you use certified gluten-free oats as some oats can be cross-contaminated with gluten during processing.
  • Top with some mini chocolate chips or a drizzle of honey for extra sweetness.

Note that any of these swaps will have some impact on the protein content of this recipe, as well as the other macros.

This is a glass parfait dish with the overnight oats and fruit on a marble backdrop.

Storage & Other Notes

Store these protein oats in the refrigerator in an airtight container. They are best eaten within 3 days, but depending on the type of fruit you use, may be best eaten more quickly.

Allow at least a couple of hours for the oats to absorb the liquid and become soft. For best results, whip this together before you go to bed at night to enjoy as an easy breakfast the next morning.

Nutritional Information

The following macros are an estimation based on my chosen ingredients by my macro-tracking app of choice. Your stats may vary.

Including blueberries and strawberries for the fruit, the stats are as follows:

This is a chart of words declaring the macro stats of this recipe, which are written in the paragraph under the photo for reference.
  • Calories: 414
  • Protein: 30.6 grams
  • Fat: 9.2 grams (1 gram saturated)
  • Carbs: 54.3 grams
  • Fiber: 11.5 grams

Other Delicious Breakfast Recipes

Here are some other delicious, healthy breakfasts you’re sure to enjoy!

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High Protein Blueberry Crumble

This high-protein blueberry crumble is the perfect breakfast treat with no added sugar!

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Kodiak Cakes Protein Waffle Recipe

Want to get over 30g of protein in your waffle? Give this High Protein Kodiak Cakes Waffle Recipe a try!

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High Protein French Toast Casserole

This tasty high-protein french toast casserole gives a great boost of protein and fiber to your morning meal!

This is the basket of drop biscuits next to the skillet of gravy.

Healthy Biscuits & Gravy

This macro-friendly biscuits and gravy is a tasty breakfast to indulge a craving without throwing your daily macros off track!

An Easy, Healthy Breakfast Awaits!

This easy, high-protein overnight oats recipe is perfect for busy mornings this spring and summer. The kids will love this recipe, too!

If you love this recipe, please leave a comment and review. I’d love to hear from you!

This is a parfait dish of high protein overnight oats without protein powder on a marble backdrop with strawberries on top and blueberries on the table.
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
Fridge Time2 hours
Total Time2 hours 5 minutes
Course: Breakfast
Cuisine: American
Keyword: high protein breakfast, overnight oats, overnight oats without protein powder
Servings: 1
Calories: 414kcal
Author: Holly Lee
Cost: $2


  • 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
  • 1/2 cup Blueberries
  • 1/2 cup Strawberries, chopped
  • 1-2 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. Put half of your fruit on top and half of the amount of pumpkin seeds you are using. Repeat with the other half of the oat mixture, fruit, and pumpkin seeds.
  • Cover and place in the fridge for at least 2 hours, but preferably overnight.


YouTube video


Calories: 414kcal | Carbohydrates: 53g | Protein: 31g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 2mg | Sodium: 31mg | Potassium: 498mg | Fiber: 11g | Sugar: 14g | Vitamin A: 182IU | Vitamin C: 50mg | Calcium: 194mg | Iron: 3mg

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