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high protein steel cut overnigh oats recipe

High Protein Steel Cut Overnight Oats

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Prep Time 5 minutes
Cook Time 5 minutes
Servings: 2 Servings
Course: Breakfast, Snack
Cuisine: International
Ingredients Method Notes

Ingredients
  

  • ½ cup  steel-cut oats (not instant)
  • 1 cup  milk of choice
  • ½ cup  plain Greek yogurt
  • 2 tablespoons  chia seeds
  • 2–3 tablespoons  maple syrup
  • 1 teaspoon  vanilla extract
  • ½ cup  blueberries 
  • 1 small  pinch of salt

High-protein boosters:

  • 1 scoop  vanilla protein powder
  • 1 tablespoon  nut butter

Method
 

  1. Choose a jar or container with a lid—either one large container for two servings or two small jars for individual portions.
  2. Give your steel-cut oats a quick rinse in a fine mesh strainer under cold water. 
  3. In a bowl or directly in your jar if there’s enough room to stir, add the milk, Greek yogurt, maple syrup, vanilla extract, and a pinch of salt. Stir until everything looks smooth. 
  4. If you like your breakfast more dessert-like, add another drizzle of maple syrup.
  5. Sprinkle in the chia seeds and stir them into the liquid.
  6. If you’re using protein powder, add it now. Stir slowly at first so it doesn’t puff up into a cloud.
  7. Add the rinsed steel-cut oats to the creamy base. Stir until every grain is coated and evenly distributed.
  8. Add the blueberries to the jar. If they’re frozen, you can toss them in straight from the freezer. If they’re fresh, just give them a quick rinse and pat dry.
  9. Once everything is mixed, scrape down the sides of the jar so nothing dries out on the edges. Put on the lid and place the jar in the refrigerator. Let the oats rest for at least 6–8 hours. 
  10. In the morning, open the jar and give the oats a good stir from the bottom up. 

Notes

Make It Work for Your Routine
One of the best things about this recipe is how flexible it is. You can:
  • Divide into two jars for grab-and-go breakfasts.
  • Double the recipe and have four servings ready for several days.
  • Add more protein powder on heavy workout days.
  • Use lactose-free or plant-based milk and yogurt if needed.