High-Protein Blueberry Overnight Oats
Greek yogurt does what protein powder usually does here: it adds protein and makes the oats thick and creamy. You get a breakfast with more than 25 grams of protein from ingredients you probably already have.
Chia seeds soak up the liquid overnight, so the texture is spoonable rather than soupy, and they add fiber that keeps you full through the morning.
Recipe card
- High protein
Ingredients
- 40 g (½ cup) rolled oats
- 150 g (�
- � cup) plain nonfat Greek yogurt
- 120 ml (½ cup) 2% milk
- 10 g (2 teaspoons) chia seeds
- 75 g (½ cup) blueberries, fresh or frozen
- 10 g (2 teaspoons) maple syrup
- Pinch of cinnamon (optional)
Method
- In a jar or container with a lid, stir together the oats, yogurt, milk, chia seeds, maple syrup and cinnamon until no dry oats remain.
- Fold in half the blueberries.
- Cover and refrigerate for at least 6 hours, or overnight.
- In the morning, stir, add a splash of milk if it's too thick, and top with the rest of the blueberries.
Nutrition
Approximate, calculated from USDA FoodData Central reference values for the exact ingredients listed. Brands vary; check your labels.
Make it your own
Thicker or thinner. The ratio of liquid to oats decides the texture. Add 2 tablespoons more milk for looser oats, or 2 tablespoons less for something closer to pudding.
Other fruit. Raspberries, chopped strawberries or grated apple all work. Banana is best added in the morning so it doesn't brown.
Meal prep. These keep for 3 days in the fridge, so you can make three jars at once. Add fresh fruit on the day you eat them.
Sweetness. Each extra teaspoon of maple syrup (5 g) adds about 13 calories. Ripe berries often mean you need less.
