ingredient for high protein overnight oats (no powder)

All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.

• Rolled oats: Be sure to use rolled or quick oats, but not instant or steel cut oats! Then, try our scrambled oats or other protein oat recipe ideas after you make this!
• Hemp seeds & chia seeds: Both are rather interchangeable for this recipe. But chia seeds do help thicken it, so be mindful of how many or how little you use if you are swapping for the hemp seeds.
• Yogurt: I prefer to make mine with Skyr yogurt because it's less tangy than Greek yogurt. But Greek or plant-based Greek works just fine to keep it vegan. For more recipes like this, see our full list of Greek yogurt breakfast ideas.
• Maple Syrup: Honey or agave works too. I don't like mine that sweet, so feel free to add more. Want to reduce calories? Opt for adding vanilla protein powder instead of maple syrup.
• Milk: I use soy milk, but cow's milk will work too. Just try to pick a milk with at least 6g of protein per serving to keep these as protein oats. Almond milk or coconut milk works, but both are low in protein.

This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!

here's how to nail this recipe every time

1. Mix in a jar. This way, you can make it and store it all in the same thing!
2. Use frozen berries since they will thaw while the oats set up. This creates a saucier overnight oats with the best purple color! Then finish with fresh blueberries.
3. Duplicate the recipe with 3-4 jars so you've got a big batch of breakfast oatmeal all week.

quick recipe video