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These creamy Overnight Oats with Yogurt are the perfect high protein breakfast for busy days or meal prep. Ready in 5 minutes, they’re easy, budget-friendly and so customizable.
No time to cook a healthy meal in the morning? You should also try my 2-ingredient overnight oats, chia seed pudding, and high protein pancake bowl.
Greek yogurt is one of the healthiest things you can mix into your overnight oats. It adds protein without relying on protein powder, and makes them extra creamy. Your breakfast will be more satisfying, filling and delicious!
I’ve making my overnight oats with yogurt since 2017. Back then, I was meal prepping a larger batch on Sunday for the busiest mornings. With school starting early, I loved having a ready-to-eat breakfast waiting for me in the fridge.
Best thing, I had no protein powder and wanted a high protein meal. Together with egg white pancakes and cottage cheese bowls, these yogurt oats were the solution.
Ingredients
You’ll need just a handful of pantry staples. Here are more details, and you can find precise quantities in the recipe card at the bottom.
- Rolled oats – Old-fashioned rolled oats yield the perfect chewy texture. Since they’re minimally processed, they’re also more nutritious and filling. Quick oats can work, but your porridge may get mushier. Do not use steel-cut oats, they must be cooked and won’t soak.
- Chia seeds – Optional, they make your oats creamier and more nutritious.
- Greek yogurt – I recommends 2% fat or regular Greek yogurt, plain or vanilla. Nonfat yogurt works, but it won’t provide as much richness. If necessary, swap for dairy-free options like soy or coconut yogurt.
- Milk of choice – For fewer calories I used unsweetened almond milk, but any type of milk works. Dairy or dairy-free options like soy or oat milk are great, just avoid added sugars.
- Maple syrup – It adds sweetness naturally. You can swap it for honey, agave, ½ mashed banana, or keto sweeteners like monk fruit and stevia.
- Vanilla extract – It boosts the taste. Skip, if using vanilla flavored Greek yogurt.
- Pinch of salt – It enhances the flavors and balances sweetness.
Dietary adaptations
- High protein – Add a scoop of (30 g) of your favorite protein powder, adjusting the texture with 2 to 4 tablespoons of milk or Greek yogurt as needed. Using high protein yogurt is another option.
- Dairy-free and vegan – Swap Greek yogurt for plant based alternatives and use nondairy milk. For more protein, I recommend GMO-free soy yogurt.
- Gluten-free – Use certified gluten-free rolled oats. Although naturally gluten-free, sometimes oats contains small amounts of gluten. So, double check on the package.
- Low calorie – Use Greek yogurt and unsweetened almond milk or cashew milk. If trying to lose weight, be mindful of high calorie toppings like nut butters.
- High calorie – Double the quantities, use full-fat Greek yogurt and whole milk. As topping, go for nut butters, banana, dates, and chopped nuts.
How to make overnight oats with yogurt
Step 1 – Mix the ingredients. In a medium bowl or mason jar, combine rolled oats with chia seeds, Greek yogurt, maple syrup, vanilla extract 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 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 banana and chopped almonds.
Oats to liquid ratio
The secret for the best overnight oats with yogurt is using the correct ratio. Add too little milk and they will be extra thick, add too much and they’ll get like a soup.
½ cup (50 g) rolled oats + ½ cup (120 ml) milk + ⅓ cup (80 g) Greek yogurt
Flavor variations
- Regular yogurt – Replace Greek yogurt with regular yogurt, dairy-free if necessary. As traditional yogurt has a runnier consistency, your porridge may get liquidy. To keep it creamy, add 1-2 extra tablespoons of oats.
- Peanut butter – Stir in 2 teaspoons of natural peanut butter, smooth or crunchy. I love mine topped with sliced banana and an extra drizzle of drippy pb (as in pictures).
- Blueberry lemon – Mix in a handful of fresh or frozen blueberries and ½ teaspoon of lemon zest. Serve with more blueberries on top.
- Fruity – Mix oats and yogurt with fruit like diced apples, pears, banana or berries. You can also use flavored yogurts, just be careful of added sugars.
- Vanilla – For more flavor use vanilla Greek yogurt, preferably sugar-free. If making it higher in protein, choose vanilla protein powder.
- Mix-ins – Before serving, stir in flaxseeds, pumpkin seeds, chopped walnuts, cocoa nibs, chocolate chips, raisins or cranberries. Do not add crunchy mix-ins before soaking, or they’ll get soft.
- Toppings – After soaking, serve them with all your favorite toppings. Some of my to-go choices are fresh berries, sliced banana, peanut or almond butter, protein granola, cocoa nibs and chopped nuts.
Recipe tips
- Use thick Greek yogurt – A firm texture ensures your oats get rich and creamy. If the yogurt is too runny, they won’t soak and will remain liquid.
- Avoid added sugars – Stick to plain Greek yogurt and unsweetened milk. If choosing vanilla yogurt, ensure it is sugar-free. Maple syrup will sweeten your oats naturally.
- Blend your oats – If you don’t like their texture, try blended overnight oats instead. They’re smooth and creamy like a pudding, but still very nutritious.
- Reserve mix-ins for serving – Add nuts, seeds, fresh fruit and toppings after the oats have soaked. Otherwise, crunchy mix-ins may lose texture and fruit may oxidize.
Meal prep and storage
These overnight yogurt oats are perfect for meal prep. Store them in 12-oz 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.
For a longer storage, freeze them in freezer-safe containers for up to 1 months. Let thaw overnight in the fridge, before serving. Just keep in mind that freezing is not ideal. Dairy tends to become watery after thawing, and your porridge can lose its creamy consistency.
Greek yogurt oats taste best enjoyed chilled, straight from the fridge. But you can also heat them in the microwave in 30-second intervals, for a warm breakfast. Personally, I don’t love the flavor of heated yogurt.
Frequently asked questions
I recommend old-fashioned rolled oats, certified gluten-free if necessary. While quick oats are also okay, they will give this Greek yogurt porridge a softer, mushy texture. Steel-cut oats won’t work, as they require prior cooking.
After soaking for at least 2 hours, they should be creamy and slightly thick. If they’re too runny, you may have used a regular yogurt (which is more liquid). In this case, fix the texture with either 2-3 tbsp of oats, or 1 tsp of chia seeds.
Yes, this recipe makes a healthy breakfast. It’s packed with fibers (beta-glucan), complete protein, calcium and vitamin D from Greek yogurt. The complex carbs will give you energy for the day while keeping cravings at bay.
More high protein oats
Overnight Oats with Yogurt
Ingredients
- ½ cup (50 g) rolled oats
- 1 tsp chia seeds, optional
- 1 to 2 tsp maple syrup, or honey, to taste
- ⅓ cup (80 g) Greek yogurt, 2% or full-fat recommended
- ½ cup (120 ml) milk of choice
- ½ tsp vanilla extract
- a pinch of salt
Instructions
- In a medium bowl or mason jar, combine rolled oats with Greek yogurt, chia seeds, maple syrup, vanilla extract, 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.
