Overnight Oats: 5 High-Protein Recipes
5 Minutes Prep = 30g+ Protein Breakfast
Overnight oats are the ultimate lazy breakfast. Mix, fridge, sleep, eat. These five variations pack 30g+ protein to keep you full until lunch.
The Base Formula
Every recipe starts here:
| Ingredient | Amount | Purpose | |------------|--------|---------| | Rolled oats | 50g | Slow-release carbs | | Milk (any) | 150ml | Creaminess | | Greek yogurt | 150g | Protein + tang | | Protein powder | 30g | 25g extra protein | | Chia seeds | 1 tbsp | Fibre + omega-3 |
Base macros: 35g protein, 45g carbs, 12g fat
1. Peanut Butter Chocolate
Extra Ingredients
- Peanut butter: 1 tbsp
- Cocoa powder: 1 tsp
- Honey: 1 tsp
Method
- Mix base ingredients
- Add peanut butter, cocoa, honey
- Stir until combined
- Refrigerate 8+ hours
Toppings: Banana slices, extra peanut butter drizzle
[Buy peanut butter on Amazon →]
2. Berry Blast
Extra Ingredients
- Frozen mixed berries: 100g
- Vanilla extract: 1/2 tsp
Method
- Mix base ingredients
- Stir in berries (they'll defrost overnight)
- Add vanilla
- Refrigerate
Toppings: Fresh berries, almonds
[Buy frozen berries on Amazon →]
3. Apple Cinnamon
Extra Ingredients
- Apple: 1/2 diced
- Cinnamon: 1 tsp
- Walnuts: 10g chopped
Method
- Mix base ingredients
- Add apple, cinnamon, walnuts
- Stir well
- Refrigerate
Toppings: Extra apple, cinnamon sprinkle
4. Banana Bread
Extra Ingredients
- Ripe banana: 1 mashed
- Walnuts: 15g
- Cinnamon: 1/2 tsp
Method
- Mash banana in bowl
- Add base ingredients
- Stir in walnuts and cinnamon
- Refrigerate
Toppings: Extra banana, walnut pieces
5. Coffee Caramel
Extra Ingredients
- Instant coffee: 1 tsp
- Caramel extract: 1/2 tsp
- Dark chocolate: 10g chopped
Method
- Dissolve coffee in 2 tbsp hot water
- Add to base ingredients
- Stir in caramel extract and chocolate
- Refrigerate
Toppings: Coffee beans, chocolate shavings
Meal Prep Strategy
Sunday Night
Make 5 jars for the week:
- Multiply base recipe × 5
- Add different flavours to each jar
- Stir, seal, refrigerate
- Grab and go each morning
Storage
- Mason jars: Perfect portion sizes
- Airtight containers: 5 days in fridge
- Don't freeze: Gets weird texture
[Mason jars on Amazon →]
Protein Powder Guide
Best Options
Whey isolate:
- 25g+ protein per scoop
- Low lactose
- Mixes well
Casein:
- Slower digesting
- Better for overnight
- Thicker texture
Plant-based:
- Pea protein works best
- Needs more liquid
- Can be gritty
[Whey protein on Amazon →]
Troubleshooting
Too Thick
Add splash of milk before eating
Too Thin
Use less milk or more chia seeds
Gritty Texture
- Use rolled oats, not steel-cut
- Mix protein powder with liquid first
- Let sit full 8 hours
Boring Flavour
Add salt! 1/4 tsp makes everything taste better.
Cost Per Serving
| Ingredient | Cost | |------------|------| | Oats | £0.10 | | Milk | £0.15 | | Yogurt | £0.40 | | Protein powder | £0.80 | | Chia seeds | £0.15 | | Extras | £0.30 | | Total | £1.90 |
Vs breakfast sandwich: £3.50 Vs protein bar: £2.50
Customisation
More Protein
- Add extra scoop powder
- Use skyr yogurt (higher protein)
- Add hemp seeds
Fewer Carbs
- Use fewer oats (30g)
- Add more chia
- Skip honey
Vegan
- Plant protein
- Coconut yogurt
- Oat milk
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Last updated: April 2026 Affiliate note: Amazon ingredient links support the site.