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Healthy High-Protein Overnight Oats Meal Prep Jars

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A convenient, high-protein breakfast meal prep solution that combines rolled oats, Greek yogurt, chia seeds, and protein powder for a creamy, satisfying texture that keeps you full until lunch.

Ingredients

Scale
  • 1/2 cup Old-Fashioned Rolled Oats (per jar)
  • 1 tablespoon Chia Seeds (per jar)
  • 1 scoop (approx. 30g) Protein Powder (vanilla or unflavored)
  • 1/2 cup Greek Yogurt (plain or vanilla)
  • 1/2 to 3/4 cup Milk (almond, oat, or dairy)
  • 1 tablespoon Maple Syrup
  • 1 tablespoon Nut Butter (peanut, almond, or cashew)
  • 1/2 teaspoon Cinnamon
  • 1/4 teaspoon Vanilla Extract

Instructions

  1. Prepare four clean 16oz mason jars, ensuring they are dry inside.
  2. Add dry ingredients to each jar: 1/2 cup rolled oats, 1 tablespoon chia seeds, 1 scoop protein powder, and cinnamon.
  3. In a separate bowl, whisk together 1/2 cup Greek yogurt, 1/2 cup milk, 1 tablespoon maple syrup, 1 tablespoon nut butter, and vanilla extract until smooth.
  4. Pour the wet mixture over the dry ingredients in the jars. Press down on the oats to ensure they are fully submerged.
  5. Stir thoroughly to incorporate all ingredients. Add a splash more milk if the mixture is too thick.
  6. Seal the jars with lids and refrigerate for at least 4 hours, ideally overnight (8-12 hours).
  7. Before serving, stir the oats again and add fresh toppings like sliced bananas or berries. Enjoy cold.

Notes

Avoid using quick oats as they turn too mushy. Do not add fresh fruit toppings before storing to prevent sogginess. If using thick protein powders like casein, add an extra 2 tablespoons of milk. Store in airtight containers for up to 5 days.

Nutrition

Keywords: overnight oats, high protein breakfast, meal prep, healthy oats, Greek yogurt oats, chia seed pudding, quick breakfast, gluten-free option

Find it online: https://lunafeast.com/healthy-high-protein-overnight-oats-meal-prep-jars/