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Easy Overnight Protein Oats: The Best Busy Morning Jar

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These easy overnight protein oats jars are the perfect solution for busy mornings. With a protein boost and the right balance of creamy and crunchy, they’re a delicious and convenient breakfast that you can prep the night before.

Ingredients

Scale
  • 1/2 cup (45g) rolled oats
  • 1/2 cup (120ml) milk of choice (whole milk, almond milk, oat milk, or coconut milk)
  • 1/4 cup (60g) Greek yogurt (plain, full-fat or 2% recommended)
  • 1 scoop (about 30g) vanilla protein powder (whey or plant-based)
  • 1–2 tablespoons (15-30ml) sweetener (maple syrup, honey, or agave)
  • 1 tablespoon (12g) chia seeds (optional but recommended)
  • 1/4 cup fresh or frozen berries (optional)
  • 1/2 banana, sliced (optional)
  • 1 tablespoon nut butter (optional)
  • 1/2 teaspoon cinnamon or vanilla extract (optional)
  • 1 tablespoon dark chocolate chips (optional)

Instructions

  1. In a small bowl or liquid measuring cup, combine 1/2 cup (120ml) of milk with 1 scoop (about 30g) of vanilla protein powder. Whisk vigorously until the powder is fully dissolved and no lumps remain.
  2. Add 1/4 cup (60g) of Greek yogurt and 1 tablespoon (15ml) of maple syrup or honey to the same bowl. Whisk until smooth and combined.
  3. In a mason jar or airtight container, add 1/2 cup (45g) of rolled oats and 1 tablespoon (12g) of chia seeds. Give them a quick stir with a dry spoon.
  4. Pour the milk-protein-yogurt mixture over the dry ingredients. Do not stir yet.
  5. Add your desired flavor add-ins (e.g., berries, banana, nut butter, cinnamon, chocolate chips).
  6. Stir everything together thoroughly, making sure to scrape the bottom and corners of the jar. Ensure the oats are fully submerged in the liquid.
  7. Seal the jar with a lid and place it in the refrigerator. Let it sit for at least 6 hours, but overnight (8-12 hours) is ideal.
  8. In the morning, give the oats a good stir. If too thick, add a splash of milk and stir. Top with fresh fruit, nut butter, or granola if desired. Eat cold or microwave for 45-60 seconds for warm oats.

Notes

For best results, always dissolve protein powder in milk first to avoid clumps. The oats taste even better on day two or three. For a vegan version, use plant-based milk, dairy-free yogurt, and vegan protein powder. For gluten-free, use certified gluten-free rolled oats. For lower-carb, use unsweetened almond milk and skip the sweetener.

Nutrition

Keywords: overnight oats, protein oats, easy breakfast, meal prep, healthy breakfast, high protein, overnight protein oats

Find it online: https://lumalunch.com/easy-overnight-protein-oats-the-best-busy-morning-jar/