These Protein Oats with Greek Yogurt and Egg Whites are the perfect nutrient-rich make-ahead breakfast to jumpstart your morning. Packed with protein and fiber, this customizable power porridge is designed to keep you full and satisfied until lunchtime!
Oatmeal is a healthy breakfast full of fiber, vitamins, minerals, and antioxidants, but it isn’t a significant source of protein. Fortunately, you can bulk up oatmeal by adding protein-rich ingredients, and that’s what this protein overnight oatmeal recipe is all about.
For this recipe, I added three sources of quality protein: pasteurized egg whites, Greek yogurt, and chia seeds. As a result, it contains 28 grams of protein and 9 grams of fiber per serving to fend off those mid-morning belly rumbles.
The best part about this Greek yogurt and egg white oatmeal is the personalization possibilities! For a winning blend of textures and tastes, you can top it with any combination of your favorite fruits, nuts and seeds, creamy nut butters, and natural sweeteners.
Why you'll love this recipe
- No-cook and grab-and-go. Simply combine the ingredients in a jar, place it in the fridge overnight, and then enjoy it in the morning with tasty toppings.
- Delicious when hot or cold. You can enjoy these oats chilled or warm them up before serving.
- Packed with prebiotics and probiotics. You get prebiotics from the oats and probiotics from the Greek yogurt, which can help contribute to a healthy gut.
- Stick-to-your-bones breakfast. Rolled oats with egg whites and Greek yogurt are a great source of fiber, protein, vitamins, and minerals to keep you full and satisfied all morning.
Ingredients you'll need
- Whole oats – Rolled oats, AKA old-fashioned oats, absorb liquid well and become creamy when soaked overnight. I do not recommend using instant oats or steel-cut oats for overnight oats.
- Unsweetened almond milk – This is my favorite non-dairy milk, but you can also use coconut, soy, cashew, or oat milk. Or, if the dairy is okay, try Fairlife ultra-filtered milk. It contains nearly double the protein and half the sugar as regular cow’s milk.
- Greek yogurt – Compared to regular yogurt, Greek yogurt has more protein and a thicker, creamier consistency. It also increases the calcium, vitamin D, and probiotic content. Feel free to use your favorite flavored Greek yogurt, like blueberry, peach, strawberry, or vanilla. Just know that some flavored yogurts are loaded with sugar, so check the label to see if it aligns with your nutrition goals. Oikos Pro vanilla yogurt is a personal favorite that is sweetened with stevia and loaded with protein.
- Chia seeds – When soaked, chia seeds thicken into a gel-like consistency, which makes the oats even creamier. They also boost the fiber, protein, and healthy fat content.
- Pasteurized egg whites – Egg whites add approximately 5 grams of protein and make the oats light and fluffy with a velvety mouthfeel. Since these are no-cook oats, you MUST use pasteurized egg whites.
- Cinnamon – It gives the oats a touch of warming flavor and enhances the natural sweetness.
- Sweetener – Use your favorite liquid sweeteners, such as maple syrup, date syrup, agave nectar, honey, or liquid stevia. I also use sugar-free maple syrup, on occasion.
How to make overnight oats with egg whites and Greek yogurt
Step 1: Combine ingredients. Stir the oats, milk, yogurt, chia seeds, egg whites, cinnamon, and sweetener in a mason jar or deep bowl until combined.
Step 2: Soak oats overnight. Cover the container with a tight-fitted lid or plastic wrap, and let it chill in the fridge overnight.
Step 3: Add toppings and serve. In the morning, grab the oats from the fridge, top them with fresh or frozen fruit and a drizzle of maple syrup, if you like, and enjoy!
Quick tip! If you prefer a hot breakfast, warm the oats in the microwave for 45-60 seconds or heat them on the stove in a small pot over medium heat.
Recipe tips
- Oats to liquid ratio. For the best results, use an approximately 1:1 ratio of rolled oats to milk so the oats have enough liquid to absorb and soften.
- Minimum chilling time. To properly absorb the liquid and soften the oats, they must soak in the fridge for at least 2 hours but overnight is best.
- Adjusting the thickness. Expect the oats to thicken considerably overnight, but if they are too thick, gradually stir in more milk until your desired consistency is reached.
- Mixing mechanism. I typically use a shaker bottle to mix the oats, egg whites, Greek yogurt, and remaining ingredients. If you don't have a shaker bottle, stir or shake the ingredients in a jar with a tight-fitting lid.
- Overnight oats container. You must soak the oats in a non-reactive glass (or ceramic) jar or bowl for the best flavor.
More ways to add protein to overnight oats
You’ll love making this protein oatmeal with Greek yogurt and egg whites, but why stop there? Consider adding any of these ingredients to pack in even more protein!
- Protein powder. Mix in a scoop of high-quality protein powder (such as whey, casein, or plant-based) to instantly boost the protein content.
- Nuts and seeds. Top the oats with chopped almonds, cashews, peanuts, pistachios, pecans, or walnuts for added protein and healthy fats. Or, try sprinkling chia seeds, flaxseeds, or hemp seeds on top.
- Nut butter. Stir in 1-2 tablespoons of your favorite nut butter, like almond, cashew, peanut, or sun butter.
Topping ideas
No matter what toppings you go with, it’s best to add them in the morning, or else they may become soggy during the soaking process.
My favorite toppings for these egg white-greek yogurt oats are fresh or frozen berries, fresh banana slices, and a drizzle of real maple syrup. Crunchy toppings like cacao nibs, dark chocolate shavings, and granola would also be great.
Storing instructions
If refrigerated in an airtight container, overnight oats with egg whites and Greek yogurt will last up to 5 days. Remember, the longer they sit, the softer the oats will become, so eating them within 2-3 days is best. Do not freeze.
FAQs
While consuming raw egg whites carries a risk, pasteurization exposes the eggs to just enough heat to kill harmful bacteria. That said, you must use the whites from pasteurized whole eggs or purchase pasteurized liquid egg whites.
To increase the overall protein content of your breakfast, pair your oats with a protein-rich food, such as a boiled egg, turkey bacon, or a protein shake.
Technically, yes, but I wouldn’t recommend it. Instant oats are more finely ground than rolled oats and will become soggy if soaked overnight. Steel-cut oats have a coarser texture than rolled oats and won’t become soft and tender by soaking alone.
More overnight protein oats recipes
- Carrot Cake Overnight Oats
- Apple Pie Overnight Oats
- Biscoff Overnight Oats
- Blueberry Cheesecake Overnight Oats
- Chocolate Protein Overnight Oats
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Protein Oats with Greek Yogurt and Egg Whites
Ingredients
- ½ cup whole oats
- ½ cup unsweetened almond milk
- 5.3 oz plain Greek yogurt You can also go with flavored Greek yogurt- vanilla is great here, but will change the nutrition info *see notes
- 1 tablespoon chia seeds
- 3 tablespoon pasteurized egg whites
- dash cinnamon
- Additional sweetener, to taste real maple syrup, sugar-free maple syrup, maple sugar, honey, and stevia are great options
- Optional: 1-2 scoops of collagen peptides Each scoop of collagen (I use Vital Proteins) adds another 35 calories and 10 grams of protein-not included in the nutrition info
- Toppings of choice: I love berries, seeds, and nuts for an added nutrition boost
Instructions
- Combine all ingredients in a bowl, stir well, and chill overnight
- Garnish with fresh or frozen berries and a drizzle of maple syrup, if desired
Notes
-
- Minimum chilling time. To properly absorb the liquid and soften the oats, they must soak in the fridge for at least 2 hours but overnight is best.
-
- Adjusting the thickness. Expect the oats to thicken considerably overnight, but if they are too thick, gradually stir in more milk until your desired consistency is reached.
-
- Mixing mechanism. I typically use a shaker bottle to mix the oats, egg whites, Greek yogurt, and remaining ingredients. If you don't have a shaker bottle, stir or shake the ingredients in a jar with a tight-fitting lid.
-
- Overnight oats container. You must soak the oats in a non-reactive glass (or ceramic) jar or bowl for the best flavor.
-
- Yogurt options: Feel free to use your favorite flavored Greek yogurt, like blueberry, peach, strawberry, or vanilla. Just know that some flavored yogurts are loaded with sugar, so check the label to see if it aligns with your nutrition goals. Oikos Pro vanilla yogurt is a personal favorite that is sweetened with stevia and loaded with protein.
Nutrition
*This recipe has been updated from the original post published on November 5, 2014.
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Sonali-+The+Foodie+Physician
That sure is packed with power! I love it!