Wholesome High-Protein Overnight Oats: Best No-Sugar Recipe
A creamy, no-sugar overnight oats recipe packed with protein from Greek yogurt and peanut butter, plus fiber from chia seeds. Ready in 5 minutes and perfect for busy mornings.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes plus 4-12 hours chilling
- Yield: 1 serving 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 1/2 cup (45g) rolled oats
- 1/2 cup (120g) plain Greek yogurt
- 1/3 cup (80ml) unsweetened milk (any kind)
- 1 tablespoon (12g) chia seeds
- 1 tablespoon (16g) natural peanut butter
- Pinch of salt (optional)
- Optional toppings: fresh berries, sliced banana, cinnamon, chopped nuts
Instructions
- In a jar or container, add the Greek yogurt first, then the milk. Stir until smooth and combined.
- Sprinkle chia seeds over the mixture and stir vigorously for about 15 seconds to prevent clumping.
- Add rolled oats and stir until every oat is coated.
- Add peanut butter and stir until well incorporated. For easier mixing, warm the peanut butter slightly.
- Add a pinch of salt and stir one final time.
- Seal the jar and refrigerate for at least 4 hours, preferably overnight (8-12 hours).
- In the morning, stir well. If too thick, add a splash of milk. Serve cold or at room temperature with desired toppings.
Notes
Use rolled oats, not instant or steel-cut. Stir chia seeds into liquid first to avoid clumps. For meal prep, make individual jars and leave toppings off until serving. Flavors improve after a day or two. Best consumed within 3-5 days.
Nutrition
- Serving Size: 1 jar (about 1 1/2 c
- Calories: 380
- Sugar: 8
- Sodium: 200
- Fat: 16
- Saturated Fat: 3
- Carbohydrates: 38
- Fiber: 10
- Protein: 22
Keywords: overnight oats, high protein, no sugar, healthy breakfast, meal prep, Greek yogurt, peanut butter, chia seeds