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Glass jar of high-protein overnight oats with Greek yogurt, berries and chia seeds
Midlife Plate Editorial Team

High-Protein Blueberry Overnight Oats

A 5-minute jar of oats, Greek yogurt, soy milk, chia, and flax that delivers about 30 grams of protein and 13 grams of fiber, with no protein powder needed.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 jar
Course: Breakfast
Cuisine: American
Calories: 449
Ingredients Method Notes

Ingredients
  

  • 1/2 cup old-fashioned rolled oats certified gluten-free if needed
  • 3/4 cup plain nonfat Greek yogurt
  • 1/2 cup unsweetened soy milk or any milk
  • 1 Tbsp chia seeds
  • 1 Tbsp ground flaxseed
  • 1/2 cup blueberries fresh or frozen
  • 1 tsp maple syrup optional
  • 1/4 tsp ground cinnamon

Method
 

  1. In a jar or container, stir together the oats, Greek yogurt, soy milk, chia seeds, ground flaxseed, maple syrup, and cinnamon until no dry pockets remain.
  2. Fold in half of the blueberries, then scatter the rest on top.
  3. Cover and refrigerate for at least 4 hours or overnight.
  4. In the morning, stir. If it is thicker than you like, loosen with a splash of milk. Eat cold or microwave for 60–90 seconds.

Notes

Keeps up to 4 days in the fridge, so make four jars at once. Soy milk adds about 3g more protein than almond milk; cow’s milk works too.
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