High-Protein Overnight Oats with Chia and Greek Yogurt

Ingredients

• 1/2 cup old-fashioned rolled oats
• 3/4 cup nonfat plain Greek yogurt (0% Fage or Chobani)
• 1 tbsp chia seeds
• 1 scoop (25-30g) vanilla whey or plant protein powder
• 1/2 cup unsweetened almond milk
• 1 tsp pure maple syrup or honey
• 1/2 tsp vanilla extract
• 1/4 tsp ground cinnamon
• 1/3 cup fresh blueberries or sliced strawberries
• 1 tbsp chopped walnuts or sliced almonds

Steps

1. Grab a 16oz wide-mouth mason jar or any lidded container that holds about 2 cups.
2. Add oats, chia, protein powder, and cinnamon to the jar and stir dry ingredients first to prevent protein clumping.
3. Pour in almond milk and maple syrup, then stir hard for 30 seconds until the protein powder fully dissolves into a thin slurry.
4. Spoon Greek yogurt and vanilla on top, then fold gently with a butter knife to ribbon the yogurt through without overmixing.
5. Seal the jar and refrigerate at least 6 hours or up to 4 days for batch prep.
6. Before eating, top with berries and nuts so they stay crunchy and the fruit does not bleed color into the oats.

More GLP-1 friendly meals

• High-protein Greek yogurt bowl

  30g protein · 320 cal

• Sheet-pan chicken thighs + roasted vegetables

  45g protein · 480 cal

• Pan-seared salmon + lentils

  36g protein · 510 cal

Educational only — not medical or nutrition advice. Discuss diet changes with your prescriber, especially during GLP-1 dose titration when nausea and appetite shifts are common.