Looking for higher protein overnight oats without the need for protein powder? These Greek yogurt overnight oats are a great solution! Learn my base recipe and tips plus how to customize it for endless flavor combinations.
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Breakfast at a Glance
- Prep Time: 5 minutes
- Planning Ahead: Prep it at least the night before and up to 5 days in advance.
- Morning Effort: None- just grab and eat!
- Protein: 21+ grams
- Fiber: 7+ grams
Nessy's Note
Overnight oats are a classic breakfast that I've come back to time and again over the years. They check all the boxes for a busy morning- easy to prep, ready to eat and completely customizable (you can even make them savory!).
What makes this version different? They're filling, thanks to Greek yogurt for protein plus fiber-rich additions to keep you satisfied.
Whether you like to keep things simple or experiment with different flavors, this overnight oats base recipe is the perfect filling make-ahead breakfast to fit into your busy routine.
Ingredients and Substitutions
- Greek Yogurt- The key to making these overnight oats high in protein and super creamy. I personally like to use full-fat yogurt as it makes them creamier and helps me feel more full and satisfied, but use what suits you best.
- Substitution: You can use another type of yogurt such as Skyr (which is also quite thick and high protein) or regular Balkan style yogurt (see below for how to adjust the ratio; note that this will result in a slightly lower protein version).
- Large Flake Rolled Oats (Old-Fashioned Oats)- I find that these oats soften to the perfect texture while maintaining a bit of chew.
- Substitution: Quick (or instant) oats will work if you prefer a softer, more mushy texture, but steel-cut oats won’t soften enough for this method and can't be used.
- Sea Salt- A small pinch enhances the flavor making all the other ingredients taste even better.
- Substitution: Kosher or table salt will also work or it can be left out.
- Ground Flaxseed or Chia Seeds- Adds fiber, healthy fats and a bit of extra thickness to the oats.
- Substitution: These can be left out if needed.
Yogurt Overnight Oats Ratio
When making overnight oats with a liquid (such as milk or water), the ratio tends to be 1:1 by volume.
However, when making them with yogurt, I find that the best ratio by volume is 1:2 for a thinner yogurt (such as Balkan style) and 1:2.25 for a thicker yogurt (such as Greek yogurt).
So, to simplify it.
When making Greek Yogurt Overnight Oats, you will want to use:
⅓ cup OATS to ¾ cup of GREEK YOGURT
But if using a thinner yogurt, you can use:
⅓ cup of OATS to ⅔ cup of YOGURT
However, overnight oats are a very forgiving recipe so experiment with different ratios if you find it to thick or thin. You can also add a bit of milk or water before eating if they end up too thick for you.
Meal Prep, Make Ahead + Storage Tips
A key reason why overnight oats are so popular is that they are the ultimate make-ahead breakfast and are perfect for meal prep (which is what we're all about here at Busy Morning Breakfast!).
Prep them for the Week: You can easily make multiple servings at once, so prepping these for the whole week is simple. They store well for up to 5 days in the refrigerator, so I recommend making them the night before your work week starts and enjoying them for the next 5 mornings.
Containers: For the easiest grab-and-go breakfast, either mix your oats in individual containers or portion your overnight oats into individual jars or airtight containers right after mixing (you can increase the number of servings right on the recipe card and it will calculate it for you!).
Wide-mouth jars (10–12 oz) work well (I upcycled some glass peanut butter jars for the oats in these photos), but any container with a secure lid will do. If you prefer to batch prep in one large container, just stir well before scooping out a serving each morning.
Storage: Store overnight oats in an airtight container in the refrigerator for up to 5 days. I don't recommend freezing them.
Troubleshooting
- Too Thick? Add a splash of milk or water and stir before serving.
- Too Thin? Mix in extra ground flaxseed or Greek yogurt and let sit for 5 minutes.
- Not Creamy Enough? Use full-fat yogurt or add some nut butter.
- Too Bland? Add some sweetener, vanilla extract, cinnamon or a pinch of salt.
- Oats Too Chewy? Let them sit longer- overnight oats are best after at least 4 hours.
- Separated After Sitting? Stir well before eating; natural separation is normal (especially if they were prepped a couple of days ago).
Yes, overnight oats are safe to eat (unless you have an allergy, sensitivity, etc. to oats). Rolled oats undergo processing that includes cleaning and heat treatment, making them safe for consumption without additional cooking. It is essential, though, to refrigerate the oats during soaking to prevent bacterial growth and to eat them within 4-5 days maximum.
Overnight oats are usually eaten cold, straight from the refrigerator, which makes them a convenient grab-and-go breakfast. However, if you prefer them warm, you can heat them in the microwave.
To heat in the microwave, warm in 20 seconds bursts until they reach your desired temperature. Since my recipe is made with yogurt, DO NOT overheat or they may curdle.
Yes, you can use instant oats for overnight oats.
However, instant oats are thinner than rolled oats, which means they absorb liquid more quickly and can become more mushy when soaked overnight.
Alternatively, you can prepare them with less soaking time- mix the oats with the yogurt and let them sit for about 30 minutes to an hour before eating. But keep in mind that the texture will still be different.
Make it Your Own
One of the best things about overnight oats is how easy they are to customize! Whether you want to add extra nutrition, flavor or texture, here are some ways to mix things up.
- Sweetener: Try honey, maple syrup, mashed banana or chopped dates.
- Nut or Seed Butter: Add peanut, almond, cashew, pepita or sunflower seed butter.
- Seeds: Chia, hemp, pepitas or sunflower seeds.
- Fruit: Try berries, apples, peaches, banana or kiwi.
- Veggies (yes veggies in overnight oats!): Shredded zucchini, grated carrots or pumpkin purée can all work well depending on the flavor. (Check out these practical tips for eating more veggies at breakfast).
- Flavors: Cocoa powder, cinnamon or vanilla extract.
- Use a Flavored Yogurt: While I typically like to flavor my overnight oats with the above, if you're looking to simplify, you can try using a high quality flavored yogurt as your base.
- More Protein: Add a scoop of your preferred protein powder.
Overnight Oat Recipes with Yogurt
If you give this recipe a try, be sure to let me know what you thought in the comments below!
Greek Yogurt Overnight Oats
Equipment
- 1 jar or container with lid (at least 10 oz/300mL in size)
Ingredients
- ¾ cup plain Greek yogurt (I prefer 2% for a creamier texture but any type will work)
- ⅛ teaspoon fine sea salt
- ⅓ cup old-fashioned rolled oats (large flake)
- 1 tablespoon chia seeds (or ground flaxseed)
Optional:
- 1 tablespoon sweetener such as honey or maple syrup
Instructions
- Add the Greek yogurt, sea salt and any other wet ingredients or flavors (such as sweetener, vanilla, mashed banana, etc.) to your jar or container and stir well until fully combined. I find that mixing these first ensures that the flavors are evenly distributed and that the oats don't end up with clumps.¾ cup plain Greek yogurt, ⅛ teaspoon fine sea salt
- Stir in the rolled oats and chia seeds until evenly mixed.⅓ cup old-fashioned rolled oats, 1 tablespoon chia seeds
- Let the oatmeal sit in the fridge for at least 4 hours (overnight is best for optimal texture).
- That's all! In the morning, enjoy your filling breakfast as you get all ready for your busy day. If they are thicker than you would like, you can stir in a couple of tablespoons of milk or water before eating.
Notes
Nutrition
Nutrition Note: Nutritional information is estimated using an online calculator and accuracy is not guaranteed. Remember food is more than numbers and this info is intended as a support.
Marie says
I love how thick and creamy these turned out! I added a bit of maple syrup and they were so good.