Quick High-Protein Overnight Oats: Best Healthy Sugar-Free Breakfast
A creamy, protein-packed overnight oats recipe with no added sugar. Made with cottage cheese, Greek yogurt, and chia seeds, this breakfast is ready in 5 minutes and keeps you full until lunch.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes plus 6-12 hours refrigeration
- Yield: 1 serving 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- ½ cup rolled oats (40g)
- ½ cup milk (120ml), any kind
- ¼ cup cottage cheese (60g), small-curd
- 1 tablespoon chia seeds (12g)
- 2 tablespoons plain Greek yogurt (30g)
- ¼ cup frozen or fresh berries (40g), such as blueberries, raspberries, or strawberries
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon
- Pinch of salt
Instructions
- Blend the wet ingredients: In a small blender or with an immersion blender, combine ½ cup milk, ¼ cup cottage cheese, and 2 tablespoons plain Greek yogurt. Blend for 15-20 seconds until completely smooth.
- Combine the dry ingredients: In a mason jar or container, add ½ cup rolled oats, 1 tablespoon chia seeds, ¼ teaspoon cinnamon, and a tiny pinch of salt. Stir to distribute the chia seeds evenly.
- Add the vanilla and berries: Drop in ½ teaspoon vanilla extract and ¼ cup frozen or fresh berries. Do not stir yet.
- Pour in the blended milk mixture: Slowly pour the blended cottage cheese milk over the oats and berries. Stir vigorously for about 15 seconds, making sure the chia seeds are fully incorporated.
- Seal and refrigerate: Put the lid on the jar and refrigerate for at least 6 hours, preferably 8-12 hours overnight.
- Stir and serve: In the morning, stir well. If too thick, add a tablespoon of milk at a time until desired consistency. Eat cold or microwave for 30-45 seconds if preferred.
Notes
For best texture, use old-fashioned rolled oats, not instant. Small-curd cottage cheese blends more smoothly. If using frozen berries, do not thaw them first; they will release juices overnight. Oats keep in the refrigerator for up to 5 days. For a vegan version, use unsweetened almond milk, silken tofu instead of cottage cheese, and coconut yogurt.
Nutrition
- Serving Size: 1 jar (about 1.5 cup
- Calories: 385
- Sugar: 8
- Sodium: 250
- Fat: 12
- Saturated Fat: 3
- Carbohydrates: 42
- Fiber: 8
- Protein: 25
Keywords: overnight oats, high protein, sugar-free, healthy breakfast, cottage cheese oats, meal prep, no added sugar