Looking for some delicious high-protein overnight oats without protein powder? This recipe is perfect – it’s packed with 33g of protein and made with natural ingredients, no supplements needed!
In this post, we share an easy protein oats recipe that doesn’t use protein powder, yet it’s absolutely packed with macros and flavour too.
We love making protein oats for breakfast, but sometimes you want to make them without any powders or supplements. Whether you’ve run out of protein powder or just prefer recipes with all-natural ingredients, this one is for you. These breakfast oats taste like a dream but also pack a protein punch to kickstart your day.
This recipe was prepared by a Master’s qualified and AfN registered Associate Nutritionist.
How to make high-protein oats without protein powder?
So, what tasty ingredients are used in this high-protein oat recipe if there aren’t any powders or supplements in it? Well, Greek yogurt does a lot of the heavy lifting – it’s a creamy dream that’s packed with 15g of protein all on its own! But when you combine it with the other protein-rich ingredients in this recipe, you’ll enjoy a whopping 33g of protein in your breakfast oats!
Let’s look at the ingredients and how much protein they each contain…
- 15g – Greek Yogurt: Thick, creamy, and loaded with protein, Greek yogurt not only adds a tasty tang to these oats but also keeps you feeling full and satisfied.
- 8g – Peanut Butter: Packed with protein and healthy fats, peanut butter adds a rich, nutty flavour that’s hard to resist.
- 4g – Milk: Choose your favourite – be it dairy, soy, or other plant-based alternatives – to give your oats that creamy, dreamy texture. It’s all about personal preference. Dairy and soy milk have the highest protein content at around 4g per 1/2 cup (120ml).
- 3g – Oats: The heart of our overnight oats, oats are like a canvas ready to soak up all the deliciousness. They’re a great source of fibre and slow-release energy, plus a 1/2 cup contains 3g of protein.
- 3g – Seeds: Go for chia, hemp, or pumpkin seeds to turbo-boost the protein in your oats. These tiny powerhouses are bursting with protein, omega-3 fatty acids, and a host of other nutrients. Plus, they add a nutritious crunch that pairs perfectly with the creamy Greek yogurt and peanut butter textures.
By combining all of these high-protein oats ingredients and toppings into your breakfast bowl, you’ll enjoy 33g of protein – no protein powder needed!
Ingredients & Recipe Instructions
Here’s how to make these high-protein oats without using any protein powder or supplements…
Natural High-Protein Overnight Oats (33g No Protein Powder)
A healthy high-protein overnight oats recipe that's packed with 33g of protein yet doesn't use protein powder!
Ingredients
- ½ cup or 40g rolled oats
- ½ cup or 120ml milk
- 2 tablespoons pure peanut butter (smooth or crunchy)
- 1 cup of Greek yogurt
- 1 tablespoon of seeds (chia, hemp, pumpkin or a combo of all three)
Instructions
- Place rolled oats, milk, and peanut butter into a mason jar.
- Stir until everything is mixed (but don’t be too thorough) and the oats are covered in liquid.
- Place the top on and store in the refrigerator overnight, for a minimum of 4 hours.
- In the morning, stir and then top with the Greek yogurt and seeds to serve.
Alternative Ingredients & Extra Toppings
Here are some tasty ways to customise your bowl of natural protein oats…
- Add sliced bananas for sweetness
- Top with fresh berries or chopped apple for more antioxidant benefits
- Use almonds on top for extra protein, vitamins, and minerals
- Drizzle with honey for extra sweetness
- Sprinkle shavings of dark chocolate for a dessert-like twist
One of the beauties of overnight oats is that they’re incredibly versatile, so get creative and add your favourite ingredients to this high-protein base. You’ll have a bowl full of creamy, peanut buttery, protein-packed joy waiting for you each morning. Go ahead, give it a try, and let us know what you think via Instagram or Facebook!
FAQs
Here are some of the most common questions about this recipe…
A: You can but regular yogurt contains less protein than Greek yogurt, so it will decrease the protein content of your breakfast bowl (still tastes great though!).
A: Yes, almond butter is a great alternative to peanut butter and is still high in protein (7g per two tablespoons compared to the 8g in PB).
A: Yes – we love batch preparing breakfast oats and this recipe is meal-prep friendly. Make up a batch and divide it into jars or airtight containers for a quick and easy morning meal. Just hold off adding the Greek yogurt until you’re ready to serve, as it doesn’t last as long as the other ingredients.
A: Of course – feel free to swap, skip, or add any ingredients depending on your preferences or what you have in your cupboards.
