Easy High-Protein, Sugar-Free Overnight Oats

October 8, 2025 Jennifer Overstreet

Easy High-Protein, Sugar-Free Overnight Oats (THM-Friendly Breakfast)

If your mornings are busy (whose aren’t?), this easy high-protein, sugar-free overnight oats recipe will be your new best friend. It’s creamy, satisfying, and made with simple, healthy ingredients you probably already have on hand.

As a Trim Healthy Mama coach and home cook, I love breakfasts that are quick, nourishing, and keep me full all morning — without spiking my blood sugar or throwing me off plan. These oats check all those boxes and more!

🥣 What Are Overnight Oats?

Overnight oats are a no-cook oatmeal that you prepare ahead of time. Instead of cooking your oats on the stove, you mix everything in a jar or bowl and let it sit in the refrigerator overnight. By morning, you have a soft, creamy, ready-to-eat breakfast that’s packed with protein and fiber.

This version is sugar-free, high in protein, and THM-friendly, making it perfect for your busy mornings or grab-and-go meal prep days.

🌟 Why You’ll Love This Recipe

High in protein to keep you satisfied and energized
Sugar-free and sweetened naturally (no crash later!)
Make-ahead and meal-prep friendly
Customizable for any flavor
No cooking required — just mix, chill, and eat!

🧾 Ingredients

½ cup old-fashioned oats
1 scoop protein powder (I love vanilla, but any flavor works!)
1–2 tablespoons chia seeds and/or flaxseed
¾ cup liquid of choice (unsweetened almond milk, oat milk, or water)
¼ cup nonfat Greek yogurt (optional but adds creaminess and extra protein)
Any desired mix-ins – berries, cinnamon, nut butter, sugar-free chocolate chips, or chopped apples

👩‍🍳 How to Make High-Protein Overnight Oats

In a jar or small container, combine oats, protein powder, chia/flax seeds, and liquid.
Stir well to make sure there are no dry spots.
Add Greek yogurt and your favorite mix-ins, then give it another quick stir.
Cover and refrigerate overnight, or at least 4 hours.
In the morning, stir and enjoy cold — or warm it up for a cozy breakfast!

🍓 Flavor Variations

Keep your mornings fun by changing up your flavors! Here are a few of my favorites:

Peanut Butter Cup: Chocolate protein powder + peanut butter + sugar-free chocolate chips Here’s a recipe I have made a few times
Berry Cheesecake: Vanilla protein powder + Greek yogurt + mixed berries + a few drops of stevia
Apple Pie: Vanilla protein + diced apple + cinnamon + pinch of nutmeg to make the apple follow this recipe: my apple pie yogurt recipe
Mocha Latte: Chocolate or coffee protein + unsweetened cocoa powder + splash of cold brew Here’s a tiramisu version

💡 Tips for Perfect Overnight Oats

Want them thicker? Add extra chia seeds or reduce the liquid slightly.
Too thick? Stir in a splash of almond milk before eating.
Make several jars on Sunday to have grab-and-go breakfasts ready all week.
Store in the fridge for up to 5 days.

💬 Frequently Asked Questions

Q: Can I make these overnight oats without protein powder?
Yes! Just add extra Greek yogurt or a few tablespoons of cottage cheese to increase protein.

Q: Are overnight oats good for weight loss?
They can be! These oats are high in protein and fiber, which help keep you full and satisfied — perfect for those working toward healthy weight goals.

Q: Can I eat these warm?
Absolutely. Just heat them in the microwave for 30–60 seconds before eating.

🌞 Final Thoughts

These easy, high-protein, sugar-free overnight oats are the perfect breakfast for busy mornings, healthy meal prep, or staying on plan with THM. Once you make them, you’ll never go back to skipping breakfast or grabbing something unhealthy on the go!

Fuel your body, stay satisfied, and start your mornings with purpose — one jar at a time. 💪

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