There are over 35G grams of protein in this quick, easy, and high protein overnight oats recipe! Which is simply, mind blowing and has been a huge game-changer in my breakfast routine. They take less than 5 minutes to make, are super convenient, and packed with nutrients, making them perfect for breakfast, pre-workout, post-workout, or as a snack! Plus, this tastes exactly like a strawberry milkshake, so it satisfies my sweet tooth but also keeps me feeling full for hours. And, if you’re looking for more flavors, I also have (1) brownie batter, (2) tiramisu, and (3) cinnamon roll overnight oats as well!
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Table of contents
What Are Overnight Oats?
Overnight oats are a no-cook way to enjoy oatmeal. Instead of boiling, you soak rolled oats in milk or yogurt overnight. The oats soften as they chill, resulting in a creamy, spoonable breakfast that’s perfect for busy mornings. Think of them as the meal prep hero of the breakfast world—minimal effort, max reward.
Best Oats-to-Milk Ratio for Overnight Oats
The golden ratio is usually 1:1—equal parts oats to milk. But! Because we’re blending and adding yogurt, this recipe stays thick and luscious. If you’re not blending, add a little extra liquid so the oats have enough room to expand. Blended oats need slightly less liquid since everything emulsifies nicely.
Key Ingredients (And Why They Matter)
- Rolled oats: These hold up better than instant oats and give that ideal creamy-yet-hearty texture. Don’t sub in steel-cut here unless you want crunchy chaos.
- Oat milk: Keeps it plant-based and adds subtle sweetness. You can swap with almond milk or dairy milk if that’s your thing.
- Vanilla ice cream protein powder: This is the flavor hack. Adds sweetness, vanilla vibes, and a hefty protein boost. Choose one that actually tastes good blended!
- Greek yogurt: Brings creaminess, probiotics, and an extra punch of protein.
- Strawberry purée: Blended fresh strawberries bring real fruit flavor and color—no artificial stuff here. I like to swirl in a little extra for that ‘grammable moment.
- Optional: honey + vanilla extract: If your strawberries aren’t super sweet, a drizzle of honey or a splash of vanilla rounds everything out.
💡 Tip: rinse strawberries with a pinch of baking soda and water to get them super clean. Add a splash of water when blending to help them purée smoothly.
How to Make Overnight Oats
- Wash your strawberries and blend the into a puree. Combine the puree with oat milk, protein powder, and greek yogurt, abd oats until smooth.
- Pour into a jar or container.
- Lawyer in extra strawberry purée with the oats and swirl for a beautiful marbled effect.
- Refrigerate overnight (or at least 4 hours), and garnish with sliced strawberries before serving.
- Wake up. Stir. Devour.
how do these overnight oats have so much protein?
Rolled oats (1 cup) – 10g protein
Oat milk (1 cup) – 4g protein
Protein Powder (2 scoops = ~ total) – 48g protein
Greek yogurt (½ cup) – 10g protein
Strawberry purée – 1g protein
→ Total: ~73g protein (35g+ per serving)
Why Blend Your Overnight Oats?
Texture: Blending takes the oats from slightly gloopy to silky smooth—more like a thick smoothie or dessert pudding than traditional oatmeal. It’s ideal if you’re not a fan of chunky textures first thing in the morning.
Flavor integration: When everything’s blended, the oats soak up the flavor from the strawberries, vanilla, and protein powder more evenly. Every bite tastes the same—in the best way.
No separation: Stirred oats can sometimes separate overnight, especially when using protein powder. Blending emulsifies everything, so you wake up to a perfectly uniform mix with no gritty bits.
Digestibility: As some of you may know, overnight oats are already easier to digest than regular oats. And, some people find blended oats even easier to digest since they’re already broken down a bit. That means your body can absorb all that protein and fiber with less effort.
Aesthetic factor: Swirling in strawberry purée between layers of blended oats creates a beautiful marbled look that just hits different. Bonus: it actually tastes as good as it looks.
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FAQ
These high protein overnight oats can be stored in the fridge for up to 3 days. The texture may soften slightly, but they’ll still be delicious.
There are so many ways to customize your overnight oats to your liking. For example, you can switch out the protein powder to vanilla or chocolate for a different base, or change the toppings to a different fruit. Or, you can add another boost of nutrients by adding almond butter, chia seeds, or a drizzle of honey on top. There’s so much you can do!
Totally. Just thaw before blending to get a smoother purée.
Strawberry High Protein Overnight Oats (over 35g)
Equipment
- high speed blender
Ingredients
Strawberry Blended Oat Base
- 1 cup rolled oats
- 1 cup oat milk
- 2 scoops vanilla ice cream flavored protein powder
- 1/2 cup Greek yogurt
- 1/2 cup strawberry puree
Other
- 1/3 cup strawberry puree (for the swirl)
- honey (optional, to taste)
- splash vanilla extract (optional)
- sliced strawberries (for garnish)
Instructions
- Blend the Base: In a blender, combine 1 cup rolled oats, 1 cup oat milk, 2 scoops vanilla protein powder, ½ cup Greek yogurt, and ½ cup strawberry purée. Blend until completely smooth and creamy.
- Adjust Sweetness: Taste and add honey or a splash of vanilla extract if needed, depending on your protein powder and how sweet your strawberries are.
- Layer and Swirl: Pour half of the oat mixture into a jar or container. Add a generous scoop of the reserved ⅓ cup strawberry purée on top. Add the remaining oat mixture, then another scoop of purée. Use a spoon or chopstick to gently swirl the layers together to create a marbled effect.
- Chill Overnight: Cover and refrigerate overnight or for at least 4 hours.
- Serve and Enjoy: In the morning, you can stir it up or leave the pretty swirls as-is. Top with sliced strawberries and serve! You could also add granola, or nut butter if you’d like.
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