How to make overnight oats high in protein without protein powder?

To make high protein overnight oats without protein powder, combine multiple natural protein sources in your recipe. Use ingredients like plain Greek yogurt, unsweetened soy milk, chia seeds, peanut butter, and rolled oats. A simple combo of ½ cup oats, ½ cup Greek yogurt, 1 cup soy milk, 1 tbsp chia seeds, and 2 tbsp peanut butter will give you around 25–30g of protein—no powders needed. For an extra boost, try adding cottage cheese or hemp seeds for even more protein per serving.

How to get 30g of protein without protein powder?

Hitting 30g of protein without using supplements is totally doable with whole foods. You just need to layer high-protein ingredients: ½ cup Greek yogurt = 10–12g 1 cup soy milk = 8–9g 2 tbsp peanut butter = 8g 1 tbsp chia seeds = 3g ½ cup oats = 5g Combined, that’s 34g of natural protein in one jar of high protein overnight oats without protein powder.

What can I add to overnight oats for more protein?

You can add several natural ingredients to boost protein without resorting to powders. Some top choices include: Greek yogurt Cottage cheese Chia seeds or hemp seeds Peanut butter or almond butter Cooked quinoa Soy milk or dairy milk Liquid egg whites (pasteurized) These additions work great in both sweet and savory oats. Don’t forget, combining at least 3 sources per serving creates a balanced, high-protein profile.

What is a good substitute for protein powder in oats?

Excellent substitutes for protein powder in oats include: Greek yogurt: Adds 10–12g per ½ cup and creaminess Cottage cheese: Great for texture and adds 12–14g protein Chia seeds: Offer 3g per tbsp and thicken your oats Hemp seeds: Add 3g per tbsp and mild crunch Nut butters: 7–8g per 2 tbsp and great flavor These ingredients are all commonly found in healthy kitchens and make it easy to create high protein overnight oats without protein powder that taste amazing and support your goals.

Protein Overnight Oats Without Protein Powder

Description

Creamy, filling, and packed with natural protein, these overnight oats are a delicious and easy no-cook breakfast—no protein powder needed!

Ingredients

Scale

½ cup rolled oats
½ cup Greek yogurt (or plant-based alternative)
1 cup soy milk or dairy milk
1 tbsp chia seeds
2 tbsp peanut butter or almond butter
½ banana or ½ cup berries
Cinnamon, vanilla, or maple syrup to taste

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Instructions

Add oats, chia seeds, and cinnamon into a jar.
Stir in yogurt, milk, nut butter, and sweetener.
Mix thoroughly until fully combined.
Refrigerate overnight (6–12 hours).
In the morning, stir and top with fruit or seeds.

Notes

You can boost protein further with hemp hearts or an extra spoonful of Greek yogurt. Choose soy milk for a plant-based high-protein option.

Prep Time: 5 minutes
Category: Breakfast
Method: No Cook, Overnight Soak
Cuisine: American

Nutrition

Serving Size: 1 jar (½ recipe)
Calories: ~450
Protein: 22g–30g depending on variation