High-protein overnight oats: six recipes that keep you full until lunch

Overnight oats are the easiest high-protein breakfast there is. No cooking, no morning decisions, and three days of breakfasts in one go. The trick is getting enough protein in, because plain oats and milk only give about 12 g.

The base recipe

• 50 g rolled oats
• 150 ml milk or a high-protein plant milk
• 100 g 0% Greek yogurt
• 1 scoop (about 30 g) vanilla or unflavoured whey
• 1 tsp chia seeds (optional, for thickness)

Mix the protein powder with the milk first until it is smooth, then stir in the oats, yogurt and chia. Seal and refrigerate overnight or for at least four hours. In the morning it should be thick and creamy. If it's too thick, loosen it with a splash of milk.

Six flavours to rotate

• Blueberry protein: vanilla whey and a handful of blueberries.
• Peanut butter banana: half a sliced banana and a level spoon of peanut butter.
• Double chocolate: chocolate whey, a teaspoon of cocoa and a few dark chocolate chips.
• Apple cinnamon: grated apple, cinnamon and a few walnuts.
• Mango lime: diced mango and lime zest with vanilla whey.
• Strawberry cheesecake: strawberries and a spoon of cottage cheese folded through.

Calories and macros

The base recipe is around 400 kcal with 35–40 g protein, depending on the milk and whey. Fruit adds 30–80 kcal. Nut butter is the one topping to measure: a level tablespoon is about 90–100 kcal.

Storage

Overnight oats keep for up to three days in a sealed jar in the fridge. Add crunchy toppings like nuts or granola in the morning so they stay crisp, and add banana fresh so it doesn't brown.

Without protein powder

Swap the whey for an extra 150 g of Greek yogurt or skyr, or fold in 100 g of cottage cheese. You'll lose some sweetness, so add a little honey or extra fruit.