My Go-To Overnight Oats Recipe (High Protein, Under 400 Calories)
I recently started eating overnight oats almost every weekday morning.
And I have to say, I feel fuller for longer than I expected. It has genuinely surprised me.
Because they’re easy, they taste good, and they keep me on track without having to think about food until noon at the earliest.
This version has 28 grams of protein, 8 grams of fiber, and comes in around 360 calories. For busy women over 40 trying to lose weight, that combination is hard to beat.
Why this recipe works
Protein and fiber together keep hunger in check for hours. The Greek yogurt and protein powder handle the protein. The chia seeds and oats handle the fiber. The peanut butter adds healthy fat which slows digestion even further.
The result: you’re not raiding the office snack drawer at 10am.
The recipe:
Makes 1 serving
• Rolled oats: ½ cup (40g)
• Chia seeds: 1 tbsp (8g)
• Greek yogurt (2%): ⅓ cup (85g)
• Vanilla protein powder: half scoop (15g)
• Natural peanut butter: 1 tbsp level (10g)
• Frozen blueberries: ½ cup (60g)
• Water or unsweetened almond milk: ½ cup / 120ml (optional, for a thinner consistency)
Instructions:
Add the oats, chia seeds, and protein powder to a jar or container and stir to combine.
Add the Greek yogurt and peanut butter and stir again until fully mixed.
Top with the frozen blueberries. Don’t stir them in. They’ll thaw overnight and naturally sweeten the oats.
If you want a thinner consistency, add water or unsweetened almond milk and stir.
Cover and refrigerate for at least 6 hours, or overnight.
Grab it in the morning and eat it cold straight from the jar.
Nutrition (approximate):
Calories: 345-360
Protein: 28g
Carbs: 38-40g
Fat: 10-11g
Fiber: 8g
Numbers will vary depending on the specific brands you use.
A note on calories:
These are the amounts that work for a smaller woman trying to lose weight. If you’re not sure how many calories you should be eating to reach your goal, I have a simple calculator that can help. Tap here to get it.