How to make overnight oats high in protein without protein powder?

Use Greek yogurt, chia seeds, nuts, or cottage cheese . These whole-food sources naturally boost protein and keep the texture creamy. Layering ingredients also helps control portions while balancing carbs and fats.

What can I use instead of protein powder in oats?

Greek yogurt, cottage cheese, milk (cow or soy), nuts, seeds, and even nut butter are all solid alternatives. Combined, they can provide 20–30g of protein per serving , depending on portions.

Do you need protein powder in overnight oats?

Nope. Many home cooks and fitness enthusiasts prefer natural sources. Protein powder is convenient, but whole foods often deliver extra nutrients like probiotics, fiber, and healthy fats, making it a more balanced choice.

How to get 30g of protein without protein powder?

Stack multiple protein-rich ingredients: Greek yogurt (20g per cup) + chia seeds (3g per tbsp) + almonds (6g per ¼ cup) + milk (8g per cup) = ~30g total. You can also incorporate cottage cheese or nut butter for a flavor twist.

High-Protein Overnight Oats (No Protein Powder)

Description

These High-Protein Overnight Oats (No Protein Powder) are creamy, satisfying, and packed with over 20g of protein naturally from Greek yogurt, chia seeds, oats, and almonds. Perfect for a quick breakfast or make-ahead snack.

Ingredients

Scale

3/4 cup Greek yogurt (Oikos Triple Zero or Chobani recommended)
1/2 cup old-fashioned rolled oats
1/2 cup milk of choice (dairy, almond, or soy)
1 tbsp chia seeds
1/2 cup fruit or berries (blueberries, strawberries, or mixed frozen)
2 tbsp sliced almonds

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Instructions

Stir together Greek yogurt, oats, milk, and chia seeds in a mixing bowl. Let it sit 5 minutes to thicken.
Spoon half the mixture into a jar or container, then add a layer of fruit. Repeat with the remaining mixture.
Top with sliced almonds for crunch.
Cover and refrigerate at least 1 hour, or overnight for best results.

Notes

Swap almonds for walnuts or pecans for variety.
Use soy milk instead of almond milk for extra plant-based protein.
Make it dessert-style by adding a drizzle of honey or dark chocolate chips.
Pairs well with savory high-protein bowls like Cottage Cheese Dinner Bowls for later in the day.

Prep Time: 5 minutes
Chilling time: 1 hour
Cook Time: 0 minutes
Category: Breakfast, Snack, Meal Prep
Method: No-Cook, Overnight
Cuisine: American, Healthy

Nutrition

Serving Size: 1 jar
Calories: 350
Sugar: 14g
Sodium: 120mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 7g
Protein: 22g
Cholesterol: 10mg