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Protein Overnight Oat Parfaits




5 minutes




1 Servings



  1. Add oats to a small-medium tupperware (or whatever container you choose).
  2. Add milk to soak oats overnight.
  3. Layer yogurt or cottage cheese (mix scoop of collagen into yogurt, if desired), nut butter, seeds and berries on top.
  4. Let parfait sit overnight in the refrigerator.


The following items are items that I personally use and recommend to make this recipe.
Order supplements through my Fullscript store
Order supplements through my Fullscript store.


Easy protein overnight oat parfaits, means no prep in the morning!


Can I get an amen? For those of us who rush out the door in the morning, healthy protein overnight oat parfaits are definitely a quick breakfast option. This breakfast or snack recipe is a super easy make ahead meal that is packed with nutrients! Change up the fruit, nut butter and seeds to keep it interesting! My healthy yogurt parfaits have no added-sugar and have a good source of protein including extra sources of fiber, probiotics and healthy fat. What more could you want in a meal prep breakfast?

My Tupperware may not be as glamorous as a mason jar but it provides  portion control and is more practical! Don’t let those giant jars fool you, that serving size is a little overboard for most people.

Tip: Don’t buy overpriced chia or flax seeds at the store! Look for sales or buy in bulk.

Protein Overnight Oat Nutrition:

Yogurt: Check your plain yogurt and make sure it is a good source of protein! I usually look for more than 8 grams of protein.  Yogurt provides several vitamins and minerals, such as vitamin B12, calcium, phosphorus, and riboflavin.

Nut Butter: I love almond butter and peanut butter yogurt. It’s a great source of riboflavin, magnesium and manganese and also vitamin E. There are also flavonoids found in almonds which are linked to preventing heart disease and cancer.

Chia Seeds:  are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). They are good sources of healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. This is how to eat chia seeds and it provides extra texture to the yogurt.

Flax Seeds: are also a great source of healthy omega-3 fatty acids, the fatty acids are better absorbed in the “ground” form. In the whole form they are soluble and insoluble fiber. Whole vs. ground flax seed nutrition? Both types of flax seed have nutrition benefits! Great low carb, high fiber and lignans food source! Lignans are plant compounds that have antioxidant and estrogen properties, both linked to cancer prevention and improved health.

Berries: One serving of strawberries provides about 160% of the Recommended Daily Value of Vitamin C! The heart-healthy fruit also has potassium, folate, fiber and phytonutrients. The health benefits of berries are awesome!

Oats: are a whole grain source rich in carbs and fiber (soluble fiber beta-glucan, which has numerous benefits), but also higher in protein and fat than most other grains. They are also very high in many vitamins and minerals! Oatmeal benefits steel cut oats vs. regular oats is a question I get a lot. I prefer regular oats and their oat nutritional value is essentially the same.

Collagen: Great amino acid source without any added sugar, fat, and unwanted additives. Blends into liquids and is flavorless, no nasty aftertaste! Your body uses amino acids to build muscle, bone, cartilage, skin, hair, connective tissue, so those mornings I make it to the gym I like the little extra added source of protein for post workout.

List for other flavor combos for overnight oats to add to original recipe:

Tropical: pineapple, mango, toasted coconut, chia seeds

Cinnamon Apple: toasted almonds, baked apples, cinnamon, nutmeg

Coffee: instant espresso, vanilla

Peanut Butter and Jelly: peanut butter, strawberries, fruit spread

Banana Bread: mashed banana, walnuts, flax seed

Pumpkin Pie: pumpkin puree, pumpkin pie spice, vanilla, pumpkin seeds

Carrot Cake: shredded coconut and carrots, raisins, walnuts

Pina Colada: coconut, pineapple, chia seeds

Ready to try some other prep ahead protein packed breakfast ideas?

Frittatas and smoothies are my other go to options for busy mornings!



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[…] Overnight oats […]

Anna Largen
Anna Largen
1 year ago

I LOVE this recipe. I’ve made it tons of time. I’ve made for my kiddos. I made it for the nurses when I went to the hospital to deliver my daughter (and got great reviews). It’s good with or without the chocolate chips. Sometimes I add other dried fruit & nuts. They are delicious and nutritious! Highly recommended!

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