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High-Protein Maple Walnut Overnight Oats - A Simple, Satisfying Make-Ahead Breakfast

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Old-fashioned rolled oats (not quick or steel-cut) – for the best texture
  • Unsweetened milk of choice – dairy or a non-dairy option like almond, soy, or oat milk
  • Plain Greek yogurt – 2% or whole milk for extra creaminess and protein
  • Vanilla or unflavored protein powder – whey or plant-based
  • Pure maple syrup – for natural sweetness and classic flavor
  • Chopped walnuts – toasted if possible, for crunch and richness
  • Chia seeds – to thicken and add omega-3s
  • Ground cinnamon – optional, but adds warmth
  • Vanilla extract – optional, enhances flavor
  • Pinch of salt – brings the flavors together

Method
 

  1. Toast the walnuts (optional but recommended): Warm a dry skillet over medium heat. Add chopped walnuts and stir for 3–4 minutes until fragrant. Let cool.
  2. Mix the dry ingredients: In a bowl or jar, stir together 1/2 cup rolled oats, 1 tablespoon chia seeds, 1/2 to 1 scoop protein powder, a pinch of salt, and a dash of cinnamon.
  3. Add the wet ingredients: Pour in 1/2 cup milk, 1/3 cup Greek yogurt, 1–2 teaspoons maple syrup (to taste), and 1/4 teaspoon vanilla extract. Stir until smooth, making sure no protein powder clumps remain.
  4. Fold in the walnuts: Stir in 1–2 tablespoons toasted walnuts, saving a few for topping.
  5. Adjust the consistency: If it looks very thick, add a splash more milk. It will thicken as it chills.
  6. Chill: Cover and refrigerate for at least 4 hours, ideally overnight.
  7. Serve: In the morning, give it a good stir. Top with the reserved walnuts and, if you like, a light drizzle of maple syrup or a sprinkle of cinnamon. Enjoy cold, or warm it gently in the microwave with a splash of milk.