Best High Protein Overnight Oats {without protein powder}

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Add extra protein to your overnight oats by adding Greek yogurt and almond milk! This low calorie recipe has 13 grams of protein and 188 calories, for a great way to start your day.

high protein oats with raspberries

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We have raspberries! That’s right. Our lack of gardening skills didn’t stop these raspberries from showing up in our backyard, and I couldn’t be more excited. They are so ripe they practically melt in your mouth!

raspberry plant

The raspberries, plus a chat I had with my running partner about the perfect pre-run foods, inspired me to make some high protein overnight oats.

What are the macros and calories for these overnight oats?

Oats actually are a good source of protein by itself. 1/3 cup of oats, which I used here, has 3.3 grams protein. The raspberries have almost a full gram of protein. But the real powerhouse comes from some non-fat plain Greek yogurt, with a whopping 9 grams for only 1/3 cup! Greek yogurt is at the top of my favorite list of high protein foods I eat!

Balancing my carbs with protein has never been more important to me than now. I feel my best on a diet with equal carbs and protein, and low in fat. Right now my macros are 40% protein, 40% carbs, and 20% fat. This helps me reach both my running goals, and my muscle building goals.

I’ve been enjoying a cup of scrambled egg whites with these oats, making this breakfast 41% carbs, 48% protein, and 11% fat.

How to make high protein overnight oats

To make overnight oats, you simply need to soak some rolled oats or quick oats in some form of liquid.

But, if you replace that liquid with some creamy, nonfat Greek yogurt, it gives you enough protein for a nice macro balance of protein and carbs. (also check out this overnight oats post from

The recipe ingredients for overnight oats

  • 1/3 cup dry oats (I use 1/3 because I know it’s only 100 calories and that’s perfect)
  • 1/3 cup Plain Greek Yogurt. I like the store brand or Kirkland brand. The plain is 100 calories per 2/3 cup, so this adds 50 calories to the overnight oats, but 9 grams of protein and no fat.
  • 1/3 cup almond milk. (I’ve been getting the generic brand of Almond Breeze almond milk. The container I buy only has 40 calories per cup.
  • And finally, the delicious raspberries! HEAVENLY RASPBERRIES. Of course, these are low in calories, and really bring out the sweetness.
  • I also added a sprinkle of Monk zero calorie sugar, although, it really doesn’t need it to me. It just depends on how sweet you like your overnight oats, because the plain yogurt isn’t sweet at all.

And that’s it. The best macros for a pre-workout. This gives me a total of

  • 188 calories
  • 13 g protein
  • 28 g carbs
  • 3 g fat
high protein overnight raspberry oats in a jar

I’ve been making this overnight oats for many seasons. The fruit changes with the seasons of course. Last fall, I made this High protein peach overnight oats and used Fairlife ultra filtered milk for the protein!

peach overnight oats greek yogurt

So, if you want to use some Greek yogurt instead of protein powder to increase the protein for your overnight oats, Print the recipe below!

Raspberry protein overnight oats 1200

High Protein Overnight Oats

Made with low fat plain Greek Yogurt, this high protein overnight oats is the perfect way to start your day. 13 grams of protein per serving.
4.95 from 39 votes
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Course: Breakfast
Cuisine: American
Keyword: greek yogurt oats, high protein overnight oats, overnight oats
Prep Time: 2 minutes
12 hours
Servings: 1 serving
Calories: 188cal
Author: Amy Roskelley


  • 1/3 cup dry oats
  • 1/3 cup Non-fat Plain Greek Yogurt
  • 1/3 cup Vanilla Almond Milk The brand with 40 calories per cup
  • 1/2 cup fruit of choice


  • Stir oats with yogurt, almond milk, and fruit in a bowl or jar.
    high protein oats with raspberries
  • Cover and place in fridge
  • Leave in fridge 12 hours or overnight.
  • Stir and eat. Add more almond milk if you like it creamier.


Serving: 1cup | Calories: 188cal | Carbohydrates: 28g | Protein: 13g | Fat: 2g
Tried this recipe?Mention @healthbeet or tag #healthbeet!

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