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Excessive Protein In a single day Oats – No Protein Powder Required

Begin your day with Excessive Protein In a single day Oats! This recent and filling breakfast recipe has practically 30g of protein and does not require protein powder!

2 high protein overnight oat jars with berries

When breakfast appears and tastes like dessert, is make-ahead, and has practically 30 grams of protein as well — it goes from a meal that’s straightforward for me to skip (responsible!) to at least one that I can’t wait to eat.

I most likely shouldn’t be this excited to share the recipe for Excessive Protein In a single day Oats, however every chunk tastes like a deal with you’d get pleasure from on the patio of a quaint little bakery.

The most effective half? It’s made with on a regular basis components and requires ZERO protein powder!

high protein overnight oats jar with a spoon inside

Excessive Protein In a single day Oats — an Eggless Breakfast Various

I typically get requested for prime protein breakfast recipes that aren’t made with eggs (and bananas — numerous allergy symptoms slash aversions to bananas on the market!) which I completely perceive. My daughter is allergic to eggs so I understand how tough it may be to seek out filling, egg-free breakfast choices. Peanut butter is often our go-to, however that’s not for everybody.

Enter Excessive Protein In a single day Oats. In a single day oatmeal is a refreshing, make-ahead breakfast possibility with a creamy, barely chewy texture. In a single day oats have been a go-to of mine since 2010, however I’ve modified the dish over time to pump up the protein. My present go-to ingredient combo incorporates 29 grams of protein which I attain with out having to make use of protein powder!

Nothing towards protein powder — it’s only a specialty ingredient that I do know would begin amassing mud in my pantry after a number of makes use of. That’s what the tea I sometimes trick myself into pondering I’ll begin sipping at evening however by no means do is for.

Anyway, the true hero of my excessive protein in a single day oats is Greek yogurt.

In a single day Oats with Greek Yogurt

Sure Ma’am! In a single day oats with a greek yogurt base will get us 15 grams of protein from the yogurt alone. Oikos Triple Zero is my favourite which I purchase in bulk from Costco, although it’s offered on the common grocery retailer in particular person and quart-sized containers.

greek yogurt stacked on a counter

What Else Makes these In a single day Oats Excessive Protein?

Right here’s the complete ingredient listing plus the grams of protein they’ll add to every serving:

  • 15 grams – Greek yogurt: Greek yogurt is yogurt with the whey strained out leading to a thickened, high-protein yogurt. Oikos Triple Zero Greek Yogurt is fats free, low in sugar (with no synthetic sugars or sugar alcohols) and the vanilla taste makes the protein in a single day oats style like a summery shortcake dessert when topped with recent or frozen berries – YUM! You should use your favourite Greek yogurt for those who can’t discover this one.
  • 5 grams – Gluten free rolled oats: In case you have Celiac Illness, or non-celiac gluten sensitivity, it’s vital to search for “Purity Protocol Oats”. This means that the oats have been grown, transported, and processed in devoted fields, vans, and vegetation to cut back or get rid of the general threat of cross contamination from gluten-containing grains like wheat, barley, and rye. Oats not grown following the purity protocol technique depend on mechanical processing to separate gluten-containing grains from the oats, which isn’t 100% dependable. (That is what Normal Mills does to make Cheerios which is why loads of Celiacs get sick from consuming them! I digress…)
  • 3 grams – Chia seeds: Chia seeds are protein and dietary powerhouses. Not solely do they supply a lift of protein in these in a single day oats, however fiber and omega-3 fatty acids too.
  • 2 grams – Milk: Any sort of milk you’ve gotten available will work for this recipe, although relying on if the milk is cow or plant-based can impact the quantity of protein it supplies. For instance, almond milk and coconut milk are very low in protein.
  • 2 grams – Berries and fruit: Use no matter fruit or berries you like. Contemporary or frozen!
  • 2 grams – Sliced almonds: A sprinkling of sliced almonds on prime of every Excessive Protein In a single day Oats serving not solely provides a satisfying crunch, however a pair further grams of protein. You may use any kind of nuts you want.

oats and chia seeds on a counter

How one can Serve and Retailer In a single day Oats

Certainly one of my favourite components about in a single day oats recipes is that the oats and chia seeds want to absorb and thicken within the yogurt and milk in a single day, or not less than for a few hours. So, every Sunday I make not less than two servings to have available for immediate breakfasts through the week.

Right here’s a few serving choices:

  • In a single day Oats in a Jar: Layer the oat and chia combination with fruit or berries in 16oz wide-mouth mason jars for a reasonably parfait look. Completely elective, however it does make breakfast really feel a bit of fancy.
  • In a single day Oats in a Bowl: Scoop the oat and chia combination into 2 cup Pyrex storage containers then prime with berries and fruit. Place a lid on prime then refrigerate. Straightforward!

I like utilizing recent vs frozen fruit and berries, and vis versa, for various causes. Frozen berries create a yummy syrup as they thaw within the fridge over the course of some days, whereas recent fruit and berries are extremely refreshing. You possibly can’t go unsuitable both method.

lids on containers of high protein overnight oats

Swap it Up

This recipe is tremendous straightforward to customise — strive a distinct taste combo every day! Right here’s some inspo:

  • Banana Bread: Bananas + pecans + cinnamon
  • Pina Colada: Mango + pineapple + coconut flakes
  • Apple Cinnamon: Apples + cinnamon + walnuts + maple syrup
  • Darkish-Chocolate Blueberry: Darkish chocolate chips + blueberries + walnuts
  • Chunky Monkey: Peanut butter + bananas + strawberries + chocolate chips

To make the protein in a single day oats vegan, use the dairy free yogurt and milk of your selecting. Most plant-based yogurts are decrease in protein and better in sugar, so learn labels fastidiously earlier than shopping for. Sometimes soy milk and pea-protein milk (like Ripple) are excessive in protein, so these could be good dairy-free milk choices for these in a single day oats!

Really ANY model of this excessive protein in a single day oats recipe is a incredible technique to begin the day. Calmly sweetened, made forward, and able to rock — plus every serving retains me full for HOURS. I simply know you’re going to like them!

protein overnight oats with greek yogurt

How one can Make Excessive Protein In a single day Oats

Begin by including Greek yogurt, chia seeds, and rolled oats (additionally referred to as “old school oats”) right into a mixing bowl.

overnight oats mixture in a mixing bowl

Add milk then stir to mix.

milk added to overnight oats mixture

If you wish to layer the oat combination with recent fruit and berries in a mason jar for a parfait look, scoop 1/2 cup into the underside of two, 16oz wide-mouthed mason jars. Prime with 1/2 cup fruit then repeat the layers. End with a flourish of sliced almonds.

overnight oats layered with berries in a jar

Or, scoop half the oat combination right into a 2-cup pyrex storage container, then prime with 1 cup recent or frozen fruit/berries. Cowl with a lid then place within the fridge for not less than one hour and as much as 4 days.

overnight oats topped with frozen berries

Voila! Protein, entire grains, fiber, plus an entire lotta recent fruit – protein in a single day oats are one of many BEST methods to start out your day. I hope you like every chunk – get pleasure from!

high protein overnight oats with berries and almonds

Extra Excessive Protein Breakfast Recipes

Excessive Protein In a single day Oats


Begin your day with Excessive Protein In a single day Oats! This recent and filling breakfast recipe has practically 30g of protein and does not require protein powder!


  • 10-12oz yogurt, see notes
  • 2/3 cup gluten free quaint oats, purity protocol oats really useful
  • 1/2 cup milk, any type
  • 2 Tablespoons chia seeds
  • 2 cups combined fruit or berries, recent or frozen
  • 1/4 cup sliced almonds
  • 2, 16oz wide-mouthed mason jars OR 16oz storage containers with lids


  1. To a small mixing bowl add yogurt, oats, milk, and chia seeds then stir to mix.
  2. To layer the in a single day oats in mason jars: Let oat combination sit and thicken for five minutes then scoop 1/2 cup into the underside of every mason jar. Prime with 1/2 cup fruit/berries then repeat layers. Prime with sliced almonds then screw on the lids.
  3. Alternatively, divide the oat combination between the 2 storage containers, prime every with half the fruit/berries and sliced almonds, after which cowl.
  4. Retailer excessive protein in a single day oats within the fridge for not less than 1 hour earlier than consuming. Might be refrigerated for 3-4 days.


  • I like low-sugar, high-protein Greek yogurt like Oikos Triple Zero Yogurt. Completely different manufacturers provide totally different sized cups of yogurt – wherever between 10-12oz of yogurt whole on this recipe is ok.
  • You don’t must layer the oat combination and fruit, however I believe it makes for a reasonably presentation.

This recipe is courtesy of Iowa Lady Eats, http://iowagirleats.com.

photo collage of high protein overnight oats

Photographs by Ashley McLaughlin



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