This dietitian's simple overnight oats recipe delivers 30g of protein in 387 calories

Get through the morning with this quick high-protein breakfast

overnight oats served in a jar
(Image credit: Getty Images)

A balanced breakfast should contain all three necessary macronutrients— protein, carbohydrates, and fats—leaving you satisfied, energized and ready to face the day. 

I like to get a good chunk of the recommended daily amount (RDA) of protein under my belt at breakfast so I'm always looking for great, high-protein recipes to try.

I spoke to registered dietitian Zoe Cottrell, co-founder and director of protein powder brand Provytl, and she put me on to her recipe for overnight oats, which only take 10 minutes to prepare the night before. 

Anything that speeds up my morning and gets me out of the door with minimal hassle is a winner in my books. Here's how to make the recipe yourself.

Registered dietitian Zoe Cottrell
Zoe Cottrell

Zoe Cottrell is a registered dietitian with a Bachelor of Science in Nutrition and Dietetics. She specializes in protein needs of people in mid-life and has worked on both medical and surgical wards, often with older people who had experienced a fall. She is a member of the British Dietetic Association and is registered with the Health and Care Professions Council.


  • 1/2 cup rolled oats
  • 1/4 cup milk
  • 1/4 cup of Greek yogurt1.
  • 1/4 cup diced fruit (such as berries or apples)
  • 1 tablespoon honey
  • 1 teaspoon chia seeds
  • 1 scoop of Provytl


  1. In a medium bowl, mix together the oats, protein powder, milk, yogurt, fruit, honey, and chia seeds.
  2. Cover the bowl and place in the refrigerator overnight.
  3. In the morning, add additional milk if desired and try toppings such as banana and chopped nuts. Serve in a glass jar or bowl.

Why we like this recipe

"Ensuring you consume enough protein is important at any age, but it’s especially crucial for maintaining strength and independence in midlife and beyond," said Cottrell.

One of the many benefits of protein is that it helps you build and maintain muscle.

The protein recommendation for the average adult is 0.8 grams of protein per kilogram of body weight. So someone who weighs 165 lbs/75kg should aim to eat at least 60 grams of protein per day. But that changes with age, as our protein requirements increase.

"Over the age of fifty, we should aim to consume 1.2 to 1.5 grams per kilogram of body weight daily. Age-related decline in muscle mass—also known as sarcopenia—can be avoided if we increase our daily protein intake. If you or someone you know is struggling to meet this goal, a protein powder can help plug the protein gap," explained Cottrell.

Depending on the brand you use, this recipe can deliver 30g of protein, which is a significant chunk of your RDA. 

Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.