High-Protein Overnight Oats (35g Protein, 450 kcal)

Nutrition Facts (per serving)

Ingredients

• 80g rolled oats
• 150g non-fat Greek yogurt
• 180ml unsweetened almond milk (or skim milk)
• 1 scoop (30g) vanilla whey protein powder
• 1 tsp honey
• 1/2 tsp cinnamon
• Pinch of salt

Toppings (optional, not included in macros above):

• Fresh berries
• 1 tsp chia seeds (+2g protein)
• Sliced banana

Instructions

1. Combine dry ingredients — oats, cinnamon, and salt in a jar or container.
2. Add wet ingredients — Greek yogurt, protein powder, and honey. Stir until protein powder is fully dissolved.
3. Pour in milk — stir to combine. Mixture should be thick but pourable.
4. Seal and refrigerate overnight (minimum 6 hours, up to 3 days).
5. Serve cold — add toppings and stir before eating.

Why This Works Nutritionally

Oats provide beta-glucan fiber and slow-digesting carbohydrates that support steady blood sugar. Research shows oats reduce LDL cholesterol and improve satiety.

Greek yogurt delivers casein protein — a slow-digesting protein that continues to supply amino acids for several hours, making it ideal for overnight muscle protein synthesis.

Whey protein fills the amino acid gaps quickly when you consume it in the morning, complementing the casein from yogurt.

Macro Breakdown

• Rolled oats (80g): 26g carbs, 11g protein, 5g fat, 280 kcal
• Greek yogurt (150g): 15g protein, 8g carbs, 90 kcal
• Protein powder (30g): 24g protein, 120 kcal
• Almond milk (180ml): 1g carbs, 15 kcal

Tracking in Nutrola

Log each ingredient individually in Nutrola for exact macro tracking. The barcode scanner handles most Greek yogurt and protein powder brands. Save as a custom meal once logged for quick future tracking.