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Breakfast

Strawberry Protein Overnight Oats

TIME

495 min

DIFFICULTY

Easy

SERVINGS

4

CALORIES

447 kcal

CARBS

45.6 g

PROTEIN

32.7 g

FAT

15.2 g

Z Strawberry Protein Overnight Oats

About this recipe

Soaked oats have a familiar precedent in Swiss Bircher muesli, traditionally made with fruit, nuts, and dairy. This modern version combines strawberries, Greek yogurt, and whey protein isolate, with sliced almonds added just before serving for a crisp finish.

WHY YOU’LL LOVE IT

Mashed strawberries flavor the creamy base, with fresh pieces on top. Greek yogurt and whey isolate provide approximately 33 g of protein per serving. Four prepared breakfasts need only a stir and their almond topping in the morning.

Ingredients

Makes: 4 servings. Divide the oat mixture equally among four containers; each serving also includes 50 g reserved strawberries and 8 g sliced almonds.

  • 2 cups old-fashioned rolled oats (160 g dry weight)
  • 1⅔ cups whole milk (400 ml)
  • About 1⅔ cups plain whole-milk Greek yogurt, unsweetened (400 g; approximately 5% fat)
  • Unflavored, unsweetened whey protein isolate (60 g; approximately 2 scoops, depending on the product)
  • About 2⅔ cups sliced fresh strawberries (400 g after removing the stems), divided
  • 2 tsp vanilla extract (10 ml)
  • About ¼ cup plus 2 tbsp sliced almonds (32 g), divided

Protein powder note: Weigh the powder rather than relying on scoop size. Nutrition estimates assume an unflavored whey isolate providing 100 kcal and 25 g protein per 29 g. Collagen, casein, plant-based powders, and sweetened blends are not equivalent substitutions for this recipe.

Nutrition note: Estimates include all strawberries and almonds and assume whole milk and plain Greek yogurt with approximately 5% fat. Different dairy products or protein powders change the values.

Preparation

Time: Allow approximately 495 minutes total: 15 minutes of active preparation and 8 hours of refrigeration. No cooking is required.

  1. Rinse the strawberries under running water, dry gently, and remove the stems. Weigh 400 g prepared fruit. Divide into two equal portions of 200 g.
  2. Mash one 200 g portion thoroughly with a fork. Dice or slice the remaining 200 g, place in a separate covered container, and refrigerate for topping.
  3. Pour the milk into a large mixing bowl. Gradually whisk in the whey protein isolate until smooth, breaking up any lumps before adding the other ingredients.
  4. Stir in the Greek yogurt, vanilla extract, and mashed strawberries until evenly combined.
  5. Add the rolled oats and stir thoroughly, scraping the bottom and sides so all the flakes are moistened.
  6. Divide the mixture equally among four clean containers with lids, each with a capacity of at least 16 fl oz (475 ml), leaving space for stirring and toppings. Cover and refrigerate at 40°F (4°C) or below for 8 hours.
  7. Before serving, stir each portion thoroughly. Divide the reserved strawberries equally among the containers, adding 50 g to each. Top each serving with 8 g sliced almonds and serve cold.

Tips

  • Choose ripe, fragrant strawberries. This recipe has no added sweetener, so the fruit determines its sweetness.
  • Use old-fashioned rolled oats for a creamy base with some texture. Quick oats soften more, while steel-cut oats require a different preparation.
  • Mix the protein powder into the milk first to reduce clumping. Avoid adding it directly to the finished, thickened oats.
  • The mixture may become pale pink or remain mostly ivory with pink flecks, depending on the strawberries. No coloring is added.
  • Keep the almond topping separate until serving so it stays crisp.
  • The finished oats should be thick and spoonable. Stir well after refrigeration to redistribute any separated liquid.
  • Keep the oat mixture and reserved strawberries refrigerated until serving.

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