The Ultimate High-Protein Blended Overnight Oats Recipe

If you’re looking for a quick, meal-prep-friendly breakfast that actually keeps you full until lunch, look no further. As a Registered Dietitian, one of the most common complaints I hear from clients is that standard oatmeal leaves them feeling hungry just an hour or two after eating.

The secret to a breakfast with staying power? The satiety trifecta: Protein, Fiber, and Healthy Fats. This Blended Overnight Oats base recipe hits all three perfectly. Plus, by blending the oats, you get a ultra-creamy, pudding-like texture that feels more like a dessert than a nutritious breakfast.

Why This Recipe Works

• Protein Powerhouse (34g): Most traditional oatmeal recipes are heavy on carbohydrates but light on protein. By leveraging high-protein filtered milk (like Fairlife) and Greek yogurt, this base delivers a whopping 34 grams of protein to support muscle maintenance and keep hunger hormones at bay.

• Gut-Healthy Fiber (15g): Between the complex carbohydrates in the oats and the soluble fiber in the chia seeds, this breakfast provides half of your daily fiber needs in one sitting. Fiber slows down digestion, meaning steady energy levels and no mid-morning blood sugar crashes.

• Heart-Healthy Fats (10g): Chia seeds bring essential omega-3 fatty acids to the table, which help absorb fat-soluble vitamins and keep the meal incredibly satisfying.

  

  

⭐️ Blended Overnight Oats Base Recipe ⭐️

Prep time: 5 minutes | Chill time: 4+ hours (or overnight) | Servings: 1

Ingredients:

• 1/2 cup blended oats

• 1/2 cup ultra-filtered milk 

• 1/2 cup plain Greek yogurt 

• 1 teaspoon pure vanilla extract

• 1–3 teaspoons ground cinnamon

• 1–2 tablespoons chia seeds

Instructions:

1. Blend the oats: If you haven’t already, pulse your rolled or quick oats in a blender until they reach a flour-like consistency.

2. Mix it up: In a jar or sealable container, combine the blended oats, filtered milk, Greek yogurt, vanilla, cinnamon, and chia seeds. Stir thoroughly until no clumps remain.

3. Set and chill: Cover the container and let it sit in the refrigerator overnight (or for at least 4 hours) to allow the chia seeds and oats to absorb the liquid and thicken.

4. Adjust and adjust: In the morning, give the oats a good stir. If it’s too thick for your liking, splash in a little extra milk until you reach your perfect, creamy consistency.

5. Top and enjoy: Add your favorite toppings and dig in!

Base Nutrient Breakdown (Without Toppings):

• Calories: ~437 kcal

• Protein: ~34g

• Carbohydrates: ~53g

• Fat: ~10g

• Fiber: ~15g

RD-Approved Topping Combinations

The best part about a solid base recipe is that you can reinvent it every day of the week. To add an extra boost of antioxidants, vitamins, and volume, here are my favorite fruit and flavor combinations to layer on top:

• The Antioxidant Berry Blast: A handful of fresh strawberries and blueberries.

• Peaches & Cream: Fresh diced peaches with a tiny sprinkle of unsweetened shredded coconut.

• Apple Pie Twist: Diced apples, an extra pinch of cinnamon, and a few chopped walnuts for extra crunch.

dietitian tip: If you want to keep this recipe dairy-free or plant-based, swap the filtered milk for a high-protein pea milk (like Ripple) or soy milk, and use a fortified plant-based Greek-style yogurt. Keep in mind the macronutrient breakdown will shift slightly!

Did you make this recipe? Tag me on Instagram (@ashleighthedietitian) or leave a comment below to let me know your favorite topping combo!