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30 Minutes or Less

High Protein Overnight Oats (35g protein!)

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high protein overnight oats in a jar with fresh berries on top.

My husband sat me down recently and admitted that he’s been starving in the mornings, and asked if I could help come up with a solution. And I gave it exactly half a second of thought before I said – overnight oats! So I wrote down a recipe for him and he started prepping this exact recipe of high protein overnight oats for himself every week. After the first week he circled back with me and was happy to report that not only were these oats delicious, but they really did keep him full all morning long (hard to do – he has the fastest metabolism of anyone I know, HA!). Ever since then I knew I needed to share this recipe with the world! It’s creamy, not too sweet, totally delicious, super easy to make (if my husband can make it, anyone can), and packed with 35 grams of protein.

And to top it all of? I love enjoying these oats with my protein coffee recipe for an extra 15 grams of protein to start my day!

Why You’ll Love These High Protein Overnight Oats

  • They contain a whopping 35 grams of protein per serving!
  • These oats are a healthy, balanced breakfast that keeps you full for hours.
  • Perfect for meal prep – make once, and enjoy them all week long.
  • Ready in just a few minutes!
  • These high protein overnight oats are naturally gluten-free (use certified gluten-free oats).
  • They’re ideal for a quick grab-and-go breakfast!

These oats are thick, creamy, lightly sweetened, and easy to customize based on what you have on hand!

high protein overnight oats in jars on a table.

Frequently Asked Questions

How much protein is in these overnight oats?

Each serving contains about 35 grams of protein, depending on the protein powder, yogurt, and milk you use.

What kind of protein powder did you use?

I used Aloha’s vanilla plant-based protein powder (use this link for 20% off!) because I love the taste and texture, but any vanilla or unsweetened protein powder will work. Even collagen powder is a great option!

How long do these oats last in the fridge?

These overnight oats last up to 1 week when stored in an airtight container in the refrigerator, making them perfect for meal prep.

What jars did you use?

I used this pack of jars from Amazon – 16-ounce jars work perfectly for single servings and are easy to grab on busy mornings.

Recipe Variations and Substitutions

  • Make it dairy-free: Use dairy-free yogurt and plant-based milk.
  • Lower sugar: Skip the maple syrup or use a sugar-free sweetener instead.
  • Extra thick oats: Add another teaspoon of chia seeds for super thick overnight oats.
  • More flavor: Stir in cinnamon or vanilla extract for extra flavor.
  • Add toppings: Fresh berries, nut butter, chocolate chips, nuts, or granola are some of my favorite toppings!
high protein overnight oats in a jar with fresh berries on top.
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High Protein Overnight Oats (35g protein!)

These high protein overnight oats are creamy, filling, and packed with 35 grams of protein, making them a perfect healthy breakfast! They come together in just a few minutes, are great for meal prep, and make an easy grab-and-go option for busy mornings. Naturally gluten-free and endlessly customizable, these overnight oats will keep you full and satisfied all week long!
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving

Equipment

  • 1 16-ounce jar or container

Ingredients

  • 1/2 cup rolled oats
  • 1/4 cup plain Greek yogurt
  • 1 scoop (or 1 serving) protein powder
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup or sweetener of your choice
  • 3/4 cup milk I used almond milk

Instructions

  • Add all ingredients to an 8-ounce jar, then stir to combine and secure with a lid.
  • Store the oats in the fridge for at least 6 hours and up to 1 week. Enjoy!

Nutrition

Serving: 1serving | Calories: 430kcal | Carbohydrates: 53g | Protein: 35g | Fat: 10g | Fiber: 10g | Sugar: 17g
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30 Minutes or Less

Chia Seed Protein Pudding (30g protein!)

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chia seed protein pudding in a glass jar with fresh blueberries and homemade granola on top.

Some of my most requested recipes are for healthy high-protein snacks! And while I have quite a few already – high protein snack boxes, single serve protein cookie, and 5 healthy protein smoothies – I, too, am always looking for more. I actually started making this chia seed protein pudding for my husband who was tired of our same old protein snacks and loved that this tasted like dessert, but in healthier high-protein form!

I love topping my chia pudding with a scoop of peanut butter, a sprinkling of my homemade granola, and whatever fresh or frozen fruit we have on-hand. It’s such a quick and easy grab-and-go protein snack, easily made dairy-free and packed with over 30 grams of protein. OH! And it’s delicious, too. 😉

Why You’ll Love This Chia Protein Pudding

  • High-Protein: With over 30g of protein per serving, it’s a satisfying and energizing option to start your day of get you through that afternoon slump!
  • Minimal Ingredients: You only need 4 (or 5 if you want it a little sweet!) ingredients, most of which you probably already have at home.
  • Meal Prep Friendly: Make it once and enjoy it all week! It stays fresh in the fridge for up to 3 days.
close up image of chia seed protein pudding in a jar with granola and fresh berries on top.

Ingredients You’ll Need

  • Chia Seeds: These tiny super seeds expand in liquid to create that signature pudding texture. They’re also packed with fiber and omega-3s.
  • Vanilla Protein Powder: Adds a delicious flavor boost and turns this pudding into a protein powerhouse. Unsweetened works best so you can control the sweetness in this recipe!
  • Greek Yogurt (or Dairy-Free Yogurt): Adds creaminess, thickness, a boost of probiotics, and extra protein. Use non-dairy yogurt to keep it dairy-free and vegan!
  • Milk (or Non-Dairy Milk): Any milk will work here – almond, oat, coconut, or regular dairy milk. Choose what fits your dietary preferences.
  • Maple Syrup (Optional): Just a touch adds natural sweetness without overwhelming the flavor.

How to Make Chia Seed Protein Pudding

  1. Add all ingredients to an 8-ounce jar or container and stir to combine.
  2. Secure the lid and refrigerate for at least 2 hours (or overnight).
  3. Before serving, stir again to ensure everything is evenly mixed. Add your favorite toppings and enjoy!
overhead image of chia seed protein pudding with granola and fresh berries on top.

Flavor Variations

  • Chocolate Chia Protein Pudding: Use chocolate protein powder and top with cacao nibs.
  • Very Berry: Stir in a handful of mashed berries or layer with a berry compote.
  • Peanut Butter Banana: Add 1 tablespoon peanut butter and a few banana slices on top. YUM!

Topping Ideas

Top your protein pudding with:

  • Fresh fruit (berries, banana, mango)
  • Nut butters
  • Granola (I topped mine with my homemade granola!)
  • Coconut flakes
  • Cacao nibs or dark chocolate shavings

Adjust This Recipe to Your Dietary Needs

  • Make it Dairy-Free: Use plant-based yogurt and non-dairy milk like almond, oat, or coconut.
  • Make it Vegan: Use dairy-free yogurt and a vegan protein powder.

Storage Instructions

Store chia protein pudding in an airtight jar or container in the fridge for up to 3 days. Stir before serving, and top with fresh ingredients right before eating for best texture and flavor.

chia seed protein pudding in a glass jar with fresh blueberries and homemade granola on top.
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4-Ingredient Chia Seed Protein Pudding

This easy chia seed protein pudding is the perfect make-ahead breakfast or snack packed with over 30 grams of protein per serving! Made with just 4 simple ingredients and ready in minutes, it’s creamy, customizable, and keeps you full for hours. Whether you’re fueling post-workout or starting your morning strong, this chia pudding will quickly become a staple in your healthy routine.
Print Pin Rate
Prep Time: 5 minutes
Chill Time: 2 hours
Total Time: 2 hours 5 minutes
Servings: 1 serving

Equipment

  • 1 8 ounce jar

Ingredients

  • 2 tablespoons chia seeds
  • 1 scoop (25 grams) vanilla protein powder
  • 1/2 tablespoon maple syrup or honey (optional)
  • 1/4 cup Greek yogurt or non-dairy yogurt
  • 1/2 cup milk or non-dairy milk

Instructions

  • Add all ingredients to an 8-ounce jar or container and stir to combine, then secure with a lid. Place the chia pudding in the fridge for at least 2 hours and up to 3 days, then remove from the fridge and give it another stir before serving. Top with whatever you’d like!

Notes

Nutrition info may vary depending on the brand of ingredients used. The above nutrition info was calculated without the maple syrup and toppings.

Nutrition

Serving: 1serving | Calories: 295kcal | Carbohydrates: 21g | Protein: 30g | Fat: 11g | Sugar: 3g
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Breakfast

Double Chocolate Chia Pudding

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two cups chocolate chia pudding

Ultra decadent, yet healthy double chocolate chia pudding! Whip together this easy breakfast or snack in no time at all. Top this rich and extra chocolatey treat off with fresh berries, whipped cream, or what the heck – even more chocolate!

chocolate chia pudding in cups with whipped cream and chopped chocolate on top

What You’ll Need To Make This Double Chocolate Chia Pudding

  • Non-Dairy Milk – Use any non-dairy milk you’d like! I used the Elmhurst Almond Milk since it’s what I had on-hand, and I love their simple ingredients (literally just almonds and water). Though whichever non-dairy milk you use, make sure it’s completely unsweetened. The maple syrup in this plant-based recipe yields all the sweetness we need.

  • Maple Syrup – This unrefined sweetener is slightly lower on the glycemic index than white sugar, meaning it’s less likely to cause that awful sugar spike, then crash. I absolutely love maple syrup, and use it whenever possible! It’s super versatile, perfectly sweet, and has this caramel-y flavor that is to-die-for. However, if you don’t have maple syrup, you can use honey or date syrup in its place.

  • Cocoa Powder – Unsweetened cocoa powder, that is! While most cocoa powders are unsweetened, there are a select few on grocery store shelves that have sugar in them. So learn from my mistakes here, and don’t accidentally throw the sweetened kind into your cart. Ghirardelli and Hershey both make very good unsweetened cocoa powders. And if you want to make this vegan recipe even healthier, then use cacao powder instead. Cacao is less processed than cocoa, and is chock-full of vitamins and minerals.

  • Chia Seeds – These tiny black seeds are the star of our double chocolate chia pudding recipe! Chia seeds are a superfood (for reasons I’ll get into in the next section), are gluten-free, and can be found at most grocery stores. Though if you can’t find chia seeds at your local grocery store, try a health store or vitamin shop instead. Also, Amazon sells pounds of them!
spoon scooping chocolate chia pudding out of a cup

Are Chia Seeds Healthy?

Yes, chia seeds are super duper healthy! They’re loaded with all sorts of nutrients, such as:

  • Iron – increases energy and focus.
  • Manganese – essential for bone health and development.
  • Phosphorus – repairs damaged muscle and bones.
  • Selenium – protects against cell damage and infection.
  • Magnesium – boosts heart health and helps regulate blood pressure.
  • Calcium – vital to building and maintaining strong bones.

They’re also a great source of plant-based protein, fiber, and healthy fats!

Toppings/Add-Ins

  • Protein Powder
  • Chocolate Chips
  • Fresh Berries
  • Sliced Banana
  • Peanut Butter
  • Hemp Seeds
  • Chopped Nuts
  • Granola
5 from 1 vote

Double Chocolate Chia Pudding

Ultra decadent, yet healthy double chocolate chia pudding! Whip together this easy breakfast or snack in no time at all. Top this rich and extra chocolatey treat off with fresh berries, whipped cream, or what the heck – even more chocolate!
Print Rate
Prep Time: 5 minutes
Cook Time: 40 minutes
Servings: 4 servings

Ingredients

  • 2 cups non-dairy milk
  • 1/4 cup maple syrup
  • 1/4 cup cocoa powder
  • 1 teaspoon vanilla extract
  • pinch of salt
  • 1/2 cup chia seeds
  • 1/4 cup chocolate chips or chopped chocolate

Instructions

  • Whisk together the milk, maple syrup, cocoa powder, vanilla extract, and salt in a bowl.
  • Add in chia seeds and chocolate chips, stir once to combine, then cover and refrigerate for at least 4 hours and up to overnight.
  • Once thick, remove from the fridge and give chia pudding a stir before serving.

Notes

  • Nutrition

    Calories: 300kcal

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