Quick Description: A creamy, protein-packed breakfast that’s ready in the morning – indulgent, low-carb, and friendly for Weight Watchers.
Servings & Timing:
- Prep time: 10 minutes
- Chill time: 4–8 hours (or overnight)
- Total time: 4–8 hours 10 minutes
- Servings: 1 large or 2 small
Dietary Badges: Low-Carb, High-Protein, WW-Friendly, Vegetarian
Ingredients
Base Layer
- ½ cup old-fashioned rolled oats
- ½ cup unsweetened almond milk
- ½ cup nonfat plain Greek yogurt
- ½ scoop vanilla protein powder (casein or whey blend preferred)
- ½ tsp vanilla extract
- Sweetener to taste (monk fruit, stevia, or erythritol)
- ¼ tsp cinnamon
Creamy Top Layer
- ½ cup nonfat Greek yogurt
- Sweetener to taste
- Splash of vanilla extract
Blueberry Topping
- ⅓ cup blueberries (fresh or frozen; optional microwave 20–30 sec to release juices)
Additional Notes:
- Adjust sweetener according to your taste preference.
- Can be split into 2 smaller servings for portion control or meal prep.
- Naturally high in protein and fiber, keeping you full longer.
Instructions
- Make the Base
- In a mixing bowl, combine oats, almond milk, Greek yogurt, protein powder, vanilla extract, cinnamon, and sweetener.
- Stir until thick and creamy. The mixture should not be watery.
- Layer
- Transfer the oat mixture evenly into a glass container. Smooth down gently.
- In a small bowl, mix the Greek yogurt with sweetener and a splash of vanilla. Spread a thick layer over the oat base.
- Top with Blueberries
- Spoon blueberries over the yogurt layer. Drizzle any released juices over the top to enhance flavor and presentation.
- Chill
- Cover and refrigerate for at least 4 hours or overnight.
- For best creaminess, let sit at room temperature for 5 minutes before serving.
Step-by-Step Cooking Guide
Making the Base
- Combine all base ingredients in a medium-sized bowl.
- Tip: Use a whisk to break up any clumps of protein powder. The mixture should form a thick, creamy consistency rather than a liquid porridge.
Layering & Creamy Top
- Gently spread the oat mixture into your container.
- Mix sweetened yogurt separately to maintain a smooth, luscious top layer.
- Tip: For a clean layer, use a small spatula or the back of a spoon to evenly distribute yogurt without mixing it into the oats.
Adding Fruit & Chilling
- Blueberries can be added fresh or slightly warmed to release natural juices.
- Cover with a lid or plastic wrap. Refrigerate overnight to let flavors meld.
- Tip: Let sit 5 minutes at room temp before eating for extra creaminess.
Ingredient Details & Substitution Tips
- Rolled Oats: Keeps the authentic oat flavor; steel-cut oats will not soften overnight.
- Greek Yogurt: Adds creaminess and boosts protein. Nonfat is best for low-calorie control, but full-fat can be used for richer texture.
- Protein Powder: Vanilla-flavored blends work best. Chocolate protein can be substituted for a sweeter variation.
- Sweetener: Choose a zero-calorie sweetener to maintain low carb. Honey or maple syrup can be used, but will increase carbs.
- Blueberries: Can substitute with raspberries or strawberries for variety.
Equipment Alternatives:
- Any airtight container, mason jar, or small bowl works for layering and chilling.
Recipe Variations & Serving Suggestions
Flavor Variations:
- Stir in 1 tsp cocoa powder for a chocolate version.
- Add a tablespoon of nut butter between layers for richness.
Dietary Variations:
- Make Vegan: Replace Greek yogurt with unsweetened soy or coconut yogurt; use a plant-based protein powder.
- Make Gluten-Free: Naturally gluten-free if oats are certified GF.
Serving & Presentation:
- Enjoy as a single-serve breakfast or divide into two smaller portions for meal prep.
- Can be topped with toasted coconut, chia seeds, or slivered almonds for texture.
Storage and Make-Ahead Information
- Storage: Covered in the fridge for up to 3 days.
- Make-Ahead: Prepare the night before for a grab-and-go breakfast.
- Shelf Life Notes: The oats will thicken over time; stir in a splash of almond milk if too thick.
Nutrition Facts (Per Serving if split into 2)
- Calories: ~220–240
- Protein: 22–25 g
- Carbs: ~18–20 g
- Fiber: ~4 g
- Fat: ~3 g
WW Points: 2–3 per serving
Dietary Highlights: High-Protein, Low-Carb, Fiber-Rich
Frequently Asked Questions (FAQs)
Q: Can I use instant oats instead of rolled oats?
A: Instant oats will work but may result in a mushier texture. Rolled oats are preferred for creaminess and structure.
Q: Can I add other fruits?
A: Yes, raspberries, strawberries, or blackberries are excellent alternatives.
Q: Can I prep more than one serving at a time?
A: Absolutely. Multiply ingredients and layer in a larger container or multiple jars for meal prep.
Q: Will it be too thick in the morning?
A: If it thickens too much, stir in a small splash of almond milk to reach desired creaminess.
Optional Personal Story
I developed this high-protein overnight oats recipe for mornings when I wanted a quick, filling breakfast without sacrificing flavor. I experimented with Greek yogurt layers to make it rich and creamy, and the blueberries give it a naturally sweet pop without excess sugar. It’s become my go-to make-ahead breakfast that keeps me full until lunch.
Call-to-Action: Try this creamy, high-protein overnight oats for a fast, low-carb breakfast. Leave a comment to share your favorite toppings or how you customized it for your taste!