Creamy High Protein Overnight Oats, Meal Prep Recipe

high protein overnight oats overhead view without toppings 2

Creamy High Protein Overnight Oats, Meal Prep Recipe

Mallory

Making High Protein Overnight Oats is one of my favorite ways to start the day with a healthy breakfast on busy mornings. You'll prep them the night before by combining everything in a mason jar or airtight container with a lid and then all that's left to do in the morning is add your favorite toppings! A great option for meal prep if you want a balanced breakfast with protein, fiber, and heart-healthy fats.

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Prep Time 5

Cook Time 4

Course Breakfast

Cuisine American

Servings serving

Calories 240 kcal

Equipment

1 mason jar or container with a lid

Ingredients

⅓ cup rolled oats
1 teaspoon chia seeds
1 teaspoon ground flax seeds
1 tablespoon vanilla protein powder
⅛ teaspoon ground cinnamon
½ cup milk (I use almond milk)
¼ cup plain Greek yogurt
½ teaspoon maple syrup
½ teaspoon vanilla extract

Instructions

In a mason jar or other small container, mix the rolled oats, protein powder, chia seeds, flax seeds, and cinnamon.
Then add the wet ingredients including the milk, yogurt, vanilla extract and maple syrup. Give it a good stir until everything is well combined. Cover and refrigerate overnight or at least for 4 hours to let the oats soak. Add more milk as needed before adding your favorite toppings.

Video

Notes

Expert Tips

Use Rolled Oats (also called Old-Fashioned Oats) for best texture when soaked.
For thicker oatmeal, add a bit less milk to the oat mixture.
If you like your overnight oats a bit thinner, add an extra splash of milk. The amount of milk will vary slightly depending on what kind of protein powder you use.

Storage

Refrigerator - store overnight oats in an airtight container. You can keep overnight oats in the fridge for up to 3-4 days. I typically make them the night before and let them soak overnight, but you could meal prep multiple jars to have them ready for you throughout the whole week.

Dietitian Tip

These high protein overnight oats are a great way to hit all the nutritional high points to get your day off on the right foot. The oats, Greek yogurt, chia seeds, flax seeds, and protein powder all provide protein. Oats contain dietary fiber and several micronutrients including thiamine, magnesium, and zinc. Whole grains like oats also contain plenty of antioxidants which are important for overall health. This recipe also provides healthy fatty acids and protein from the chia seeds and flax seeds.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 1 servingCalories: 240kcalCarbohydrates: 28gProtein: 17gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gCholesterol: 3mgSodium: 150mgFiber: 5gSugar: 5g

Keyword 10 minutes or less, high-protein, meal prep, plant-based

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