High-Protein Overnight Oats with Skyr

Name: High-Protein Overnight Oats with Skyr
Total time: 10 min
Yield: 4
Ingredients: 200 g rolled oats; 600 g skyr or Greek yoghurt 0%; 400 ml milk; 80 g vanilla protein powder; 4 tsp (about 16 g) chia seeds; 1 tsp ground cinnamon; 320 g berries

Four jars, ten minutes, no hob: oats, skyr, milk and vanilla protein soaked overnight and topped with berries. 42 g of protein waiting in the fridge before an early session.

VegetarianHigh proteinMeal prepNo-bake

Four glass jars of creamy overnight oats dusted with cinnamon and topped with blueberries and raspberries, an open jar lid on the counter beside them.

Servings: 4
Total time: 10 min
Hands-on: 10 min

What you need

Mixing bowl
Whisk
4 jars or containers with lids

Ingredients

200 grolled oats— 50 g per jar
600 gskyr or Greek yoghurt 0%— 150 g per jar
400 mlmilk— or a plant alternative
80 gvanilla protein powder— 20 g per jar; whey or plant-based
4 tsp (about 16 g)chia seeds
1 tspground cinnamon
320 gberries— 80 g per jar; frozen is ideal

How to make it

Whisk the protein powder into the milk first, on its own, until there is not a single lump left. Powder added to the thick mixture later will not dissolve — it clumps, and you find the clumps at breakfast.
Stir in the skyr, then the oats, chia seeds and cinnamon. The mix should look thick but pourable; if it does not, add a splash more milk.
Divide between four jars and press the surface flat so no dry oats sit above the liquid.
Add the berries as a top layer, or keep them separate and add them in the morning. Frozen berries are ideal added the night before — they thaw in the jar and bleed colour and juice into the oats.
Refrigerate for at least 4 hours, ideally overnight. Stir once before eating.
Keeps 4 days. Day one is firm and chewy, day four is soft and creamy — that is the oats absorbing liquid, not the jar going off. The berry layer sinks in a little from day two, which changes nothing but the look.

Per serving, roughly

Energy: ~452 kcal
Protein: ~42 g
Carbs: ~53 g
Fat: ~8 g

Calculated from the weighed ingredients in the list above, using reference values for each food (USDA SR Legacy and the Swiss food composition database) rather than an estimate. Your numbers still shift with the exact products you buy and with how generously you fill the plate.

What a serving carries

High in magnesium~159 mg
High in calcium~446 mg
Source of iron~3 mg
Source of potassium~769 mg
High in zinc~4.6 mg

Only nutrients that most of this serving's energy actually states a value for are shown — anything else stays unknown rather than being guessed at. “Source of” and “high in” are the EU thresholds: 15 % and 30 % of the daily reference value per serving.

Variations

Chocolate peanut

Add 1 tablespoon of cocoa and 15 g of peanut butter per jar, and swap the berries for a sliced banana per jar. About 160 kcal and 7 g of fat more, and roughly 4 g more protein.

This version, per serving: ~613 kcal · 46 g protein · 77 g carbs · 15 g fat

Without protein powder

Use 200 g of skyr and 60 g of oats per jar instead. It still works, and the protein lands at roughly 33 g rather than 42 — worth knowing before you count it as a 40 g breakfast.

This version, per serving: ~449 kcal · 33 g protein · 60 g carbs · 8 g fat

Coach's tip

42 g of protein before a morning session, with no hob and nothing to decide at 6 a.m. If you train early, eat it 60–90 minutes before you lift — oats and skyr sit heavier than a shake does. If you train later in the day, this works just as well as the breakfast after the session.

More recipes

Other recipes worth a place in your week.

DessertsFrozen Peanut Butter Chocolate CupsA no-bake frozen dessert built on cottage cheese, banana and peanut butter, set in a muffin tin between two layers of sugar-free chocolate. Ten minutes of work, a few hours in the freezer, and a batch that keeps for weeks.BakingBlueberry Cottage Cheese DonutsBaked almond-flour donuts held together by cottage cheese and eggs, studded with blueberries and finished with melted white chocolate. One blender, one donut pan, and about ten grams of protein per donut.MealsGreek Chicken BowlOregano-and-lemon chicken with crisp roast potatoes, a sharp cucumber-tomato salad and tzatziki made from skyr rather than full-fat yogurt. It is the highest-protein bowl in the collection at around 64 g, and it does not taste like diet food.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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