Overnight Oats with Greek Yogurt
380 calories · 24 g protein · Breakfast
Prep time
10 min
Cook time
0 min
Servings
2
Calories
380 per serving
A breakfast you can build in ten minutes the night before is a breakfast you will actually eat on a rushed Tuesday. These overnight oats combine rolled oats, Greek yogurt, and chia seeds for a fiber-and-protein start that keeps hunger quiet until lunch—a useful thing for women 45 and older who want steady energy instead of a mid-morning crash.
The oats soften overnight in the refrigerator, so there is nothing to cook in the morning. Make two jars at once, top them with berries just before eating, and you have a repeatable breakfast that supports both muscle maintenance and digestion.
Ingredients
- old-fashioned rolled oats1 cup (90 g)
- low-fat milk or unsweetened soy milk1 cup (240 ml)
- plain nonfat Greek yogurt3/4 cup (170 g)
- vanilla protein powder1 scoop (30 g)
- chia seeds1 tbsp (8 g)
- mixed berries1 cup (140 g)
- ground cinnamon1/2 tsp (1 g)
- honey or maple syrup (optional)1 tsp (5 ml)
Directions
- 1
Stir the rolled oats, milk, Greek yogurt, protein powder, chia seeds, and cinnamon together in a bowl until no dry pockets remain.
- 2
Divide the mixture evenly between two jars or airtight containers.
- 3
Cover and refrigerate for at least 6 hours, or overnight—the oats should be soft and the mixture thick.
- 4
In the morning, stir each jar and loosen with a splash of milk if it has set too firmly.
- 5
Top with the berries and a drizzle of honey if you like, then eat cold or warm briefly in the microwave.
- 6
Store leftovers in the refrigerator for up to four days, adding the berries only when serving.
Developed by Carol, the home cook behind our recipes (a home cook in her 50s), with our nutrition writing team.
Nutrition (approximate)
380
Calories
24 g
Protein
46 g
Carbs
11 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓If you use a plant-based protein powder, check that it mixes smoothly—some blends thicken more than others.
- ✓Frozen berries work perfectly and are often cheaper; add them in the morning so they stay bright.
- ✓For more calcium, use milk or fortified soy milk and stir in a spoonful of hemp seeds.
