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These easy Overnight Oats with Yogurt are the perfect high protein breakfast for busy days. Creamy and satisfying, this yogurt oatmeal comes together in under 5 minutes. You can easily make it dairy-free, gluten-free or vegan.
Along with oatmeal breakfast bars, protein pancakes and Starbucks egg bites, overnight oats are amongst my favorite make-ahead breakfasts. They come in very handy for when I’m in a rush and need a nourishing meal that keeps me running until lunchtime, especially after the gym as a post workout before starting to work.
You will love this recipe because it’s quick and easy to put together without cooking and tastes incredible. Plain or with mix-ins and toppings such as fresh berries and protein granola. Additionally, this Greek yogurt oatmeal is a real powerhouse of nutrients. It’s packed with dietary fibers, high quality protein, calcium and vitamin D from the yogurt. The complex carbs will give you energy for the day without those all-so-dreaded mid-morning cravings.
Ingredients
You only need 5 ingredients to make overnight oats with yogurt, I bet you already have everything at home. My simple recipe is very versatile, so it can be adjusted to your preferences or diet. Here are some more details, along with substitutes. Precise quantities can be found in the recipe card at the bottom.
- Rolled oats. For a chewy, hearty texture I recommend old-fashioned rolled oats, gluten-free if necessary. As an alternative you can also use quick oats, but they will result in a softer, mushier texture. Instant oatmeal and steel-cut oats are not suitable.
- Greek yogurt. This recipe recommends 2% fat Greek yogurt, plain or vanilla flavored. Nonfat yogurt works, but the porridge won’t be as rich and creamy as with full-fat options. You can replace Greek yogurt with regular yogurt or dairy-free alternatives, such as soy, cashew or coconut yogurt.
- Milk of choice. I like unsweetened almond milk, it is flavorful and low in calories. Any other milk can be used as well, my suggestions are semi-skimmed, soy, and oat milk. Ensure it’s sugar-free for a healthier breakfast.
- Maple syrup. This sweetens your overnight yogurt oats naturally, without refined sugar. Great substitutes are honey, agave, date syrup or sugar-free liquid sweeteners. I normally add 1 teaspoon, but you may need less or more depending on your taste preferences.
- Pinch of salt. Little salt enhances all the flavors and balances sweetness.
How to make overnight oats with yogurt
Step 1 – Mix the ingredients. In a medium bowl or mason jar, combine rolled oats with Greek yogurt, maple syrup, and a pinch of salt. Pour in the milk and mix until all ingredients are well combined.
Step 2 – Refrigerate. Seal the jar or bowl tightly, then transfer to the refrigerator. Let soak overnight or for at least 2 hours in the refrigerator. Overnight soaking is recommended, as it creates the creamiest texture.
Step 3 – Serve. Before eating, give the oats a good stir and serve with your favorite toppings. I topped mine with sliced strawberries, fresh raspberries, creamy peanut batter and some homemade protein granola.
Dietary adaptations
- High protein. Add a scoop of your favorite protein powder – vanilla whey is my favorite – and fix the texture with a couple tablespoons of milk if too thick. As an option, you can also swap part of the oats for protein powder.
- Dairy-free & vegan. Make overnight oats with yogurt and milk from nondairy sources, such as soy or coconut yogurt, almond milk or oat milk. Just keep in mind that plant based yogurt usually has a thinner consistency, so you may need to compensate with extra oats (or protein powder).
- Gluten-free. Choose certified gluten-free oatmeal, and double check that all other ingredients are suitable for your diet, especially if plant based milk and yogurt are used.
- Low calorie. If making overnight oats with yogurt for weight loss, choose nonfat Greek yogurt in combination with unsweetened almond milk, skimmed cow milk or water. You should also limit calorie-dense toppings like nut butter and chocolate.
Flavor variations
- Regular yogurt. Replace Greek yogurt with regular yogurt, dairy-free if preferred. As traditional yogurt has a runnier, thinner consistency, your overnight porridge may be less creamy. To prevent this, either use 1/3 cup (80 ml) of milk only or add 2-3 extra tablespoons of oats.
- Peanut butter. Stir in one to two teaspoons of natural peanut butter, smooth or crunchy for extra texture. After soaking, drizzle some more on top of your oats if desired.
- Blueberry lemon. Mix in a handful of fresh or frozen blueberries, plus 1/2 teaspoon of lemon zest if desired. Enjoy with more blueberries on top.
- Fruity. Combine oats and yogurt with fruit such as diced apples, pears, banana or berries. As a tasty option you can also use fruit flavored yogurt, but be careful of added sugars.
- Vanilla. For more flavor, add 1/2 teaspoon of vanilla extract or use vanilla Greek yogurt (preferably sugar-free). If making it higher in protein, choose vanilla protein powder.
- Mix-ins. For more texture and taste, stir in some chia seeds or flaxseeds, pumpkin seeds, chopped walnuts, cocoa nibs, dark chocolate chips, raisins or cranberries. Little ground cinnamon is also delicious.
- Toppings. Before eating, serve your Greek yogurt overnight oatmeal with delicious toppings such as fresh berries and sliced banana, peanut or almond butter, keto granola or protein granola, chocolate chips and a sprinkle of cinnamon.
Make ahead and storage
Overnight oats are perfect for meal prep. Store them in mason jars or airtight containers in the fridge for up to 5 days. Before serving, give them a good stir to bring back their creamy texture. They taste best enjoyed chilled, straight from the fridge. You can also warm them in the microwave in 30-second intervals, although I personally don’t love the flavor of heated yogurt in overnight oats.
While freezing is possible, it’s not ideal. Dairy tends to become watery after thawing, and the porridge can lose its creamy consistency. If you choose to freeze, use freezer-safe containers and thaw in the fridge overnight.
Frequently asked questions
I recommend old-fashioned rolled oats, certified gluten-free if necessary. While quick oats can still be used, they will give this Greek yogurt porridge a softer, mushy texture. Steel-cut oats will not work, as they require prior cooking.
The ideal texture of overnight oats with yogurt is creamy and relatively thick – you should be able to eat it with a spoon. If they are too runny, it may be because the Greek yogurt used is not thick enough. Fix the texture with extra oats, one tablespoon of chia seeds or flaxseeds.
While not ideal, overnight oats can be frozen for up to 1 month. To enjoy, transfer them from the freezer to the fridge the night before to thaw. In the morning, stir well and enjoy them chilled, or gently warm in the microwave if preferred.
More healthy breakfasts with oats
- Banana oatmeal pancakes
- Microwave oatmeal
- Oatmeal breakfast bars
- Banana oat bars
- Oatmeal protein cookies
- Protein banana bread
- Banana oatmeal cookies
- Protein overnight oats
Overnight Oats with Yogurt
Ingredients
- ½ cup (45 g) rolled oats
- ½ cup (120 g) Greek yogurt, 2% or full-fat recommended
- ½ cup (120 ml) milk of choice
- 1 tsp maple syrup, or to taste
- a pinch of salt
Instructions
- In a medium bowl or mason jar, combine rolled oats with Greek yogurt, maple syrup, and a pinch of salt. Pour in the milk and mix until all ingredients are well combined.
- Seal the jar or bowl tightly, then transfer to the fridge. Let soak overnight or for at least 2 hours in the refrigerator.
- Before eating, give the oats a good stir and serve with your favorite toppings.
