Meal prep breakfast that hits 30 grams of protein and costs less than your morning coffee? Yes, this is real. These overnight oats come together in five minutes the night before, and they keep you full until lunch without wrecking your grocery budget.
Why This Recipe Works#
Greek yogurt and cottage cheese are two of the cheapest high-protein dairy options at most grocery stores, and together they make these oats thick, creamy, and genuinely filling. Rolled oats are one of the best budget carb sources you can buy, around $0.10 per serving when you buy a large container. The whole thing costs less than $2 per jar and takes zero cooking.
Ingredients#
Makes 1 serving. Scale up for the whole week.
- 1/2 cup rolled oats (old-fashioned, not instant)
- 1/2 cup plain nonfat Greek yogurt
- 1/4 cup low-fat cottage cheese
- 3/4 cup unsweetened almond milk (or skim milk)
- 1 scoop vanilla protein powder (about 1 oz, 25g protein)
- 1 tbsp chia seeds
- 1 tsp honey or maple syrup
- 1/4 tsp vanilla extract
- Pinch of salt
- Optional toppings: sliced banana, berries, or peanut butter
Estimated cost per serving: $1.75 to $2.10 depending on your store and protein powder brand.
Instructions#
- Add the rolled oats, chia seeds, and a pinch of salt to a mason jar or airtight container.
- In a small bowl, mix together the Greek yogurt, cottage cheese, almond milk, protein powder, honey, and vanilla extract until smooth.
- Pour the liquid mixture over the oats and stir everything together until well combined.
- Seal the jar and refrigerate overnight, or for at least 4 hours.
- In the morning, give it a good stir. If it looks too thick, splash in a little extra milk and mix again.
- Add your toppings right before eating so they stay fresh.
- Eat cold straight from the jar or let it sit at room temperature for 10 minutes if you prefer it less cold.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 430 |
| Protein | 30g |
| Carbs | 48g |
| Fat | 8g |
| Cost Per Serving | ~$1.90 |
Nutrition estimates based on nonfat Greek yogurt, skim milk, and a standard whey or casein protein powder. Toppings not included.
Tips#
- Buy Greek yogurt in the large 32 oz tub, not individual cups. The per-ounce cost is usually half the price, and it keeps for 2 to 3 weeks in the fridge.
- Meal prep five jars on Sunday night. They stay good in the fridge for up to 5 days. Just hold off on adding fresh fruit until you’re ready to eat.
- Skip the protein powder if you want and swap in an extra 1/4 cup of cottage cheese plus 2 tbsp of peanut butter. You will hit around 25g of protein and it tastes great.
- Rolled oats vs. quick oats: Rolled oats give you a chewier, heartier texture after soaking overnight. Quick oats go mushier, which some people like. Both work fine for this recipe.
Related Recipes#
- High Protein Egg Muffins for Meal Prep
- Budget Cottage Cheese Pancakes with 20g Protein
- Greek Yogurt Chicken Salad Under $3
Overnight oats are one of those recipes that make hitting your protein goals feel effortless, because the work is done the night before and breakfast is already waiting for you. Make a batch this Sunday and see how much easier your mornings get.