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High Protein Overnight Oats with Greek Yogurt (30g Protein, Under $2)

·3 mins
Table of Contents

If you want a breakfast that practically makes itself and keeps you full until lunch, this is it. These high protein overnight oats with Greek yogurt pack 30 grams of protein per serving and cost less than $2 to make. Prep five jars on Sunday and your mornings are sorted for the week.

Why This Recipe Works
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Greek yogurt and cottage cheese team up to push the protein way past what oats alone can offer, without any protein powder required. Everything gets mixed in the jar, sits overnight, and is ready to grab from the fridge in the morning. It is genuinely one of the easiest high-protein meals you can add to your routine.

Ingredients
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  • 1/2 cup old-fashioned rolled oats
  • 1/2 cup plain nonfat Greek yogurt
  • 1/4 cup low-fat cottage cheese
  • 3/4 cup unsweetened almond milk (or any milk)
  • 1 tbsp chia seeds
  • 1 tbsp honey or maple syrup
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/4 cup fresh or frozen berries (for topping)

Estimated cost per serving: $1.75

Rolled oats are one of the cheapest pantry staples you can buy. Greek yogurt and cottage cheese are budget-friendly when purchased in larger containers rather than single-serve cups. Buy both in 32 oz tubs to keep costs down.

Instructions
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  1. Add the rolled oats, chia seeds, cinnamon, and vanilla extract to a mason jar or airtight container.
  2. Spoon in the Greek yogurt and cottage cheese.
  3. Pour in the almond milk and stir everything together until well combined. The mixture will look a little loose, and that is fine.
  4. Drizzle in the honey or maple syrup and give it one more stir.
  5. Seal the jar and refrigerate for at least 6 hours, or overnight. The oats will absorb the liquid and thicken up nicely.
  6. In the morning, give it a stir. If it feels too thick, splash in a little extra milk to loosen it up.
  7. Top with berries and eat cold, or microwave for 90 seconds if you prefer it warm.

Nutrition (Per Serving)
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NutrientAmount
Calories380 kcal
Protein30g
Carbohydrates48g
Fat7g
Cost Per Serving$1.75

Nutrition is estimated and will vary based on specific brands and milk type used.

Tips
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  • Batch prep is the move. Make 4 to 5 jars at once and store them in the fridge for up to 5 days. Mornings get a lot easier when breakfast is already done.
  • Swap the toppings to keep it interesting. Sliced banana, peanut butter, chopped nuts, or a spoonful of jam all work great. Rotating toppings keeps you from getting bored eating the same thing every day.
  • Use full-fat Greek yogurt if you want more calories. If you are in a muscle-building phase and need extra calories, full-fat yogurt adds healthy fats without changing the prep at all.
  • Do not skip the chia seeds. They add a few extra grams of protein, a good dose of fiber, and they help thicken the oats overnight. At about $0.10 per tablespoon, they are worth it.

Related Recipes#

Overnight oats are proof that eating enough protein on a budget does not have to be complicated or boring. Make a batch tonight and see how much smoother your mornings feel this week.

Related

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