Protein Overnight Oats
Prep it the night before and wake up to a high-protein breakfast with zero morning effort. Creamy oats, Greek yoghurt, and berries, ready to grab and go.
Why this works on GLP-1
Mornings can be the easiest time to get protein in before appetite fades later in the day, which matters on GLP-1 medication where protein helps protect lean muscle during weight loss. Building it around Greek yoghurt gives a naturally high-protein base, and a scoop of protein powder lifts it further.
Because it is made ahead and eaten cold, it is gentle, easy to tolerate, and there is no cooking on a low-energy morning. The oats and berries add fibre to support fullness and digestion.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Rolled oatsPorridge oats 50 g
- Greek yoghurtPlain, unsweetened · 0% or 2 to 5% fat 200 g
- Protein powderWhey or plant, vanilla works well 20 g
- Mixed berriesFresh or frozen 80 g
- Milk or waterTo loosen to your preferred texture a splash
- OptionalChia seeds, cinnamon, a little honey to taste
Method
Combine. In a jar or bowl, stir together the oats, Greek yoghurt, and protein powder. Add a splash of milk or water until it reaches a texture you like, since protein powder thickens it.
Add the berries. Fold in most of the berries, keeping a few back to top in the morning. Stir in any optional chia, cinnamon, or honey now.
Chill overnight. Cover and refrigerate for at least four hours, ideally overnight, so the oats soften and the flavours settle.
Serve. In the morning, give it a stir, loosen with a little more milk if needed, and top with the reserved berries. Eat slowly to gauge fullness on a reduced appetite.
No protein powder? Use extra yoghurt
You can skip the protein powder and still keep this high in protein by leaning on Greek yoghurt instead. Increase the Greek yoghurt from 200 g to about 300 g and, if you like, use a 0% high-protein or skyr variety for the most protein per gram.
This version lands at roughly 26 to 28 g of protein depending on the yoghurt you choose, without any powder. Add a spoon of nut butter or a scatter of seeds if you want to nudge it higher.
Approximate nutrition per serving
With protein powder. The no-powder version using 300 g Greek yoghurt lands around 26 to 28 g protein. Figures vary with the yoghurt, powder, and berries you use.
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