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Breakfast 5 min 1 jar

Strawberry Protein Overnight Oats

36 g of protein that's ready before you are.

Strawberry Protein Overnight Oats
The dish, photographed by Jakub Kapusnak (CC0 1.0). Our version may look a little different.

Per serving

Protein
36 g
72% DV
Calories
430
kcal
Fiber
10 g
36% DV
Magnesium
130 mg
31% DV

Carbs 52 g · fat 10 g · sugars 15 g (incl. natural) · calcium 440 mg · potassium 740 mg · sodium 130 mg. We did the math: each ingredient by weight with USDA FoodData Central values, and the protein powder from its label. Brands differ a little.

Overnight oats are the easiest way to take care of tomorrow-you. The usual version is mostly carbs, though. Swapping half the milk for Greek yogurt and stirring in a little whey turns it into a breakfast with as much protein as three eggs plus a glass of milk — and it's waiting in the fridge when you wake up.

Ingredients

1 jar

  • ½ cup rolled oats (45 g)
  • ½ cup milk (120 ml)
  • ½ cup plain Greek yogurt (120 g)
  • 2 tsp chia seeds (10 g)
  • ½ scoop vanilla whey (15 g)
  • ½ cup chopped strawberries (80 g)

How to make it

  1. 1

    In a jar, stir the whey into the milk first so it doesn't clump.

  2. 2

    Add the oats, Greek yogurt and chia. Stir well, scraping the bottom.

  3. 3

    Top with the strawberries, close the lid and refrigerate overnight (at least 4 hours).

  4. 4

    In the morning, stir, add a splash of milk if it's too thick, and eat cold.

Kitchen notes

  • Use rolled oats, not instant — instant oats turn to paste overnight.
  • Make 4 jars at once: they keep 4 days in the fridge, so the week's breakfasts are done in 15 minutes.
  • Frozen strawberries are cheaper out of season and thaw into the oats overnight.
  • No whey? Use ¾ cup Greek yogurt instead of ½ and skip the powder.

What goes in it

The products this recipe was worked out with — any similar one works.

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Going deeper: our label-checked guide →

More from the kitchen

Nutrition sources for this recipe
  • Cereals, oats, regular and quick, not fortified, dry — USDA FoodData Central #173904
  • Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D — USDA FoodData Central #171267
  • Yogurt, Greek, plain, nonfat — USDA FoodData Central #170894
  • Seeds, chia seeds, dried — USDA FoodData Central #170554
  • Strawberries, raw — USDA FoodData Central #167762
  • Protein powder — label of Optimum Nutrition Gold Standard 100% Whey (1 scoop, 31 g)