Add extra protein to your overnight oats by adding Greek yogurt and almond milk! This low calorie recipe has 13 grams of protein and 188 calories, for a great way to start your day.
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We have raspberries! That’s right. Our lack of gardening skills didn’t stop these raspberries from showing up in our backyard, and I couldn’t be more excited. They are so ripe they practically melt in your mouth!
The raspberries, plus a chat I had with my running partner about the perfect pre-run foods, inspired me to make some high protein overnight oats.
What are the macros and calories for these overnight oats?
Oats actually are a good source of protein by itself. 1/3 cup of oats, which I used here, has 3.3 grams protein. The raspberries have almost a full gram of protein. But the real powerhouse comes from some non-fat plain Greek yogurt, with a whopping 9 grams for only 1/3 cup! Greek yogurt is at the top of my favorite list of high protein foods I eat!
Balancing my carbs with protein has never been more important to me than now. I feel my best on a diet with equal carbs and protein, and low in fat. Right now my macros are 40% protein, 40% carbs, and 20% fat. This helps me reach both my running goals, and my muscle building goals.
I’ve been enjoying a cup of scrambled egg whites with these oats, making this breakfast 41% carbs, 48% protein, and 11% fat.
How to make high protein overnight oats
To make overnight oats, you simply need to soak some rolled oats or quick oats in some form of liquid.
But, if you replace that liquid with some creamy, nonfat Greek yogurt, it gives you enough protein for a nice macro balance of protein and carbs. (also check out this overnight oats post from EatingBirdFood.com)
The recipe ingredients for overnight oats
1/3 cup dry oats (I use 1/3 because I know it’s only 100 calories and that’s perfect)
1/3 cup Plain Greek Yogurt. I like the store brand or Kirkland brand. The plain is 100 calories per 2/3 cup, so this adds 50 calories to the overnight oats, but 9 grams of protein and no fat.
1/3 cup almond milk. (I’ve been getting the generic brand of Almond Breeze almond milk. The container I buy only has 40 calories per cup.
And finally, the delicious raspberries! HEAVENLY RASPBERRIES. Of course, these are low in calories, and really bring out the sweetness.
I also added a sprinkle of Monk zero calorie sugar, although, it really doesn’t need it to me. It just depends on how sweet you like your overnight oats, because the plain yogurt isn’t sweet at all.
And that’s it. The best macros for a pre-workout. This gives me a total of
188 calories
13 g protein
28 g carbs
3 g fat
I’ve been making this overnight oats for many seasons. The fruit changes with the seasons of course. Last fall, I made this High protein peach overnight oats and used Fairlife ultra filtered milk for the protein!
So, if you want to use some Greek yogurt instead of protein powder to increase the protein for your overnight oats, Print the recipe below!
1/3cupdry oats
1/3cupNon-fat Plain Greek Yogurt
1/3cupVanilla Almond MilkThe brand with 40 calories per cup
1/2cupfruit of choice
Stir oats with yogurt, almond milk, and fruit in a bowl or jar.
Cover and place in fridge
Leave in fridge 12 hours or overnight.
Stir and eat. Add more almond milk if you like it creamier.
Hi! I’m Amy Roskelley, a health & fitness professional and the owner of Health Beet website and blog. I have a Bachelors of Science in Community Health from BYU. Masters of Business (University of Utah) Certified Personal Trainer (ACE), RRCA Running coach, Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. (IPE).
I’m the creator of many low calorie recipes author of weight loss books. Mother of 3, runner, and NPC Fitness competitor.
Jeannie notes.. Above is curated for evaluation and recommendation from healthbeet.org
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