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Wednesday, May 22, 2024

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

Begin your day with Excessive Protein In a single day Oats! This contemporary 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 seems to be 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 1 that I can’t wait to eat.

I in all probability 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.

One of the best half? It’s made with on a regular basis substances and requires ZERO protein powder!

high protein overnight oats jar with a spoon inside

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

I typically get requested for prime protein breakfast recipes that aren’t made with eggs (and bananas — plenty of allergic reactions slash aversions to bananas on the market!) which I completely perceive. My daughter is allergic to eggs so I understand how troublesome it may be to search out filling, egg-free breakfast choices. Peanut butter is normally 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 through the years 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 accumulating mud in my pantry after a couple 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 total ingredient record 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 contemporary or frozen berries – YUM! You need to use your favourite Greek yogurt when you can’t discover this one.
  • 5 grams – Gluten free rolled oats: In case you have Celiac Illness, or non-celiac gluten sensitivity, it’s essential 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 remove the general danger 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 Common Mills does to make Cheerios which is why a number 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 have got readily 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. Recent 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 would use any sort of nuts you want.

oats and chia seeds on a counter

The right way to Serve and Retailer In a single day Oats

One in every of my favourite elements 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 no less than for a few hours. So, every Sunday I make no less than two servings to have readily available for immediate breakfasts in the course of 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 non-compulsory, nevertheless it does make breakfast really feel a bit 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 contemporary 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 contemporary fruit and berries are extremely refreshing. You’ll be able to’t go incorrect both approach.

lids on containers of high protein overnight oats

Change it Up

This recipe is tremendous straightforward to customise — strive a unique 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!

Actually ANY model of this excessive protein in a single day oats recipe is a implausible 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

The right way to Make Excessive Protein In a single day Oats

Begin by including Greek yogurt, chia seeds, and rolled oats (additionally known 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 contemporary 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. High 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 contemporary or frozen fruit/berries. Cowl with a lid then place within the fridge for no less than one hour and as much as 4 days.

overnight oats topped with frozen berries

Voila! Protein, complete grains, fiber, plus a complete lotta contemporary fruit – protein in a single day oats are one of many BEST methods to start out your day. I hope you like each 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 contemporary 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, contemporary 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. High with 1/2 cup fruit/berries then repeat layers. High 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 no 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 – anyplace between 10-12oz of yogurt whole on this recipe is okay.
  • You don’t need to layer the oat combination and fruit, however I feel it makes for a reasonably presentation.

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

photo collage of high protein overnight oats

Images by Ashley McLaughlin

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