Recipes / Breakfast
High-Protein Overnight Oats (38g, Make-Ahead)
By Md Z. Hasan · Updated August 4, 2026
5 min
Total time
1
Servings
38g
Protein
410
Calories
The hardest part of a protein-first breakfast on a GLP-1 is doing it when your morning appetite is at its lowest. Overnight oats solve that: you do the (minimal) work the night before, and breakfast is simply there — cold, soft, and easy to eat — when you wake up. This version lands 38 grams of protein with no cooking and about five minutes of effort.
Why this works on a GLP-1
Doing the work ahead removes the biggest barrier: decision-making and effort when you don’t feel like eating. A soft, spoonable texture is also gentle when solid food feels like too much, and the protein powder plus Greek yogurt push this well past what plain oats deliver — helping you protect your daily protein target before the day even starts.
Make it your own
- Higher protein: stir in a second half-scoop of protein powder, or swap almond milk for skim milk.
- More fiber: add a tablespoon of ground flax or a spoon of nut butter.
- Batch it: make 3–4 jars at once for the week — see our GLP-1 meal-prep system for how to make ahead without burning out.
A jar in the fridge is one fewer decision on a low-appetite morning — and one more protein win banked before you’re fully awake.
Ingredients
- 1/2 cup (40g) rolled oats
- 1 scoop (about 25–30g) vanilla protein powder
- 1/2 cup (120g) plain non-fat Greek yogurt
- 3/4 cup unsweetened almond milk (add more if you like it looser)
- 1 tbsp chia seeds
- 1/3 cup berries or 1/2 chopped banana, to top
- Pinch of cinnamon; a drizzle of honey if you want it sweeter
Instructions
- 1
In a jar or bowl, stir together the oats, protein powder, chia seeds, and cinnamon.
- 2
Add the Greek yogurt and almond milk and stir well until there are no dry pockets.
- 3
Cover and refrigerate overnight (or at least 4 hours).
- 4
In the morning, stir, loosen with a splash more milk if needed, top with fruit, and eat cold — or warm gently if you prefer.
Tips
- Small appetite? This makes a generous jar — split it into two and eat half now, half mid-morning.
- Thicker or thinner: less milk sets firmer, more milk keeps it spoonable. Adjust to what's easy to eat.
- Skip the protein powder and use an extra 1/4 cup Greek yogurt if powder bothers your stomach — you'll still get ~28g.
Gear that makes this easier
Optional — you likely have most of it. These are affiliate links to category searches on Amazon; as an Amazon Associate we earn from qualifying purchases, at no extra cost to you.
- Wide-mouth mason jars — the classic make-and-go jar — layer, lid, fridge.
- A digital food scale — weighing oats/protein beats guessing on macros.
Log this 38g toward your daily target
ProteinDose tracks daily protein on a GLP-1 — one-tap presets, photo and barcode scanning, Apple Health sync.(Our own iOS app — free to download.)
