Steve's Kitchen / Performance / No-Cook

Overnight Protein Oats

Zero Cooking. Maximum Gains.

"Prep tonight, grab tomorrow, win at life."

35g Protein per jar | 420 calories | 5 min prep
5 Minutes
1 Serving
Easy Difficulty
Begin the Journey

The Origin

The meal prep breakfast that changed everything.

Overnight oats in jar

The No-Excuse Breakfast

Overnight oats emerged from the meal prep community as the ultimate grab-and-go solution. No cooking required. Mix the night before, grab a jar on your way out. Zero morning effort.

The basic version is good but lacks protein. By adding Greek yogurt and protein powder, we transform it into a complete performance meal — 35g protein without touching a stove.

The science is simple: rolled oats absorb liquid overnight, becoming soft and creamy. The protein powder thickens it further. By morning, you have a pudding-like breakfast that tastes like dessert but hits your macros.

"The best breakfast is the one you actually eat. Make it impossible to skip."

Did You Know?

Soaking oats overnight increases their digestibility and may reduce phytic acid (an anti-nutrient that can block mineral absorption). You're not just saving time — you're improving nutrient bioavailability.

The Craft

Science of the perfect overnight oats.

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The Ratio

1:1 oats to liquid is the starting point. Add protein powder and it thickens more, so bump liquid slightly. The goal is pudding consistency, not soup.

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The Time

Minimum 4 hours, ideal is overnight (8+ hours). Longer soaking = creamier texture. Can prep Sunday for Monday-Wednesday without texture loss.

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The Layers

Add toppings in the morning — fresh fruit, nuts, and nut butter go on top so they stay crunchy. Built-in toppings get soggy overnight.

Gym Bro Tip

Meal prep strategy.

The Sunday System

Prep 5 jars Sunday night. Grab one each morning. You just eliminated every excuse to skip breakfast for the entire work week. No decisions. No cooking. Just gains.

Macro Breakdown

The numbers that matter.

Per Jar (Base Recipe)

420 Calories
35g Protein
10g Fat
48g Carbs

With Peanut Butter + Banana

580 Calories
40g Protein
20g Fat
68g Carbs

Lean Version (Berries Only)

450 Calories
35g Protein
10g Fat
52g Carbs

The Ingredients

Simple pantry staples.

The Base (Per Jar)

The Foundation
  • 1/2 cup Rolled oats (not instant) Instant gets too mushy
  • 1 scoop (30g) Protein powder Vanilla or chocolate work best
  • 1/2 cup Plain Greek yogurt Adds protein and creaminess
  • 1/2 cup Milk (any kind)
  • 1 tbsp Chia seeds Optional but adds omega-3s and fiber
  • 1 tbsp Honey or maple syrup Or sugar-free sweetener
  • 1/2 tsp Vanilla extract
  • Pinch Salt

Morning Toppings (Pick Your Favorites)

  • 1/2 Sliced banana
  • 1/4 cup Fresh berries
  • 1 tbsp Peanut or almond butter
  • 1 tbsp Sliced almonds or walnuts
  • 1 tbsp Dark chocolate chips
  • 1 tbsp Shredded coconut

The Method

Mix. Refrigerate. Eat. That's it.

01

The Night Before

5 minutes of effort.

1

Add oats, protein powder, chia seeds (if using), and salt to a jar or container.

2

Add Greek yogurt, milk, sweetener, and vanilla extract.

3

Stir or shake vigorously until protein powder is fully combined. No lumps.

What to Look For

Mixture should be thick but pourable. If it seems too thick, add 2 tbsp more milk. It will thicken further overnight.

4

Cover and refrigerate at least 4 hours (overnight is ideal).

02

The Morning

Grab and go.

5

Give it a stir. If too thick, add a splash of milk.

6

Add toppings: fruit, nuts, nut butter — whatever you prepped or grabbed.

The Move

Eat straight from the jar. Commute friendly. Desk breakfast. Gym parking lot. Wherever. No dishes if you use a jar.

7

Eat cold OR microwave 90 seconds for warm oatmeal. Both work.

Variations

Same base, endless flavors.

Chocolate Peanut Butter Cup

Chocolate protein powder + 1 tbsp cocoa powder + 1 tbsp PB mixed in. Top with banana slices and chocolate chips. Dessert for breakfast.

Blueberry Cheesecake

Vanilla protein + 1 oz softened cream cheese mixed in + 1/2 tsp lemon zest. Top with fresh blueberries. Tastes like cheesecake.

Apple Pie

Vanilla protein + 1/2 diced apple mixed in + 1 tsp cinnamon + pinch nutmeg. Top with chopped walnuts. Fall vibes year-round.

Carrot Cake

Vanilla protein + 1/4 cup shredded carrot + 1 tsp cinnamon + raisins. Top with crushed walnuts and coconut flakes. Seriously good.

Meal Prep Protocol

The Sunday System.

Batch Prep (5 Jars)

Multiply ingredients by 5. Mix dry ingredients in each jar. Mix wet in a measuring cup, divide evenly. Done in 10 minutes.

Storage

Refrigerator: 4-5 days. Don't add fresh fruit until morning — it gets soggy. Prep base only, top fresh.

Best Containers

Mason jars (16oz) are ideal. Wide mouth for easy eating. Glass stays cleaner than plastic. Stack in fridge door.

Work Fridge Ready

Grab from home fridge, store in work fridge. Eat at desk. No microwave needed (unless you want warm oats).

Troubleshooting

Common issues, quick fixes.

Too Thick

Add more milk in the morning until desired consistency. Some protein powders absorb more liquid than others.

Too Thin

Add more oats or chia seeds next time. Let it sit another hour before eating.

Clumpy Protein

Mix protein powder with milk FIRST before adding to oats. Or use a shaker bottle for the wet ingredients.

Terminology

Know your oats.

Rolled Oats

Whole oat groats steamed and flattened; ideal for overnight oats due to texture and absorption

Chia Seeds

Tiny seeds that absorb 10x their weight in liquid; adds fiber, omega-3s, and thickening power

Cold-Soaked

No-heat hydration of oats; breaks down starches for easier digestion