High-Protein Blended PB Overnight Oats (Easy Meal Prep Breakfast)
One of my main goals in my nutrition (beyond enjoying my food fully, without guilt or fear) is minimizing the amount of brain space food takes up. I know too well the struggle of being hyperfixated on every food choice, worrying about only eating what is “clean,” and feeling out of control any time I deviated from strict diet rules.
These days, I enjoy meals out with friends, good desserts, and fun new foods. At the same time, I’m intentionally keeping certain routine meals, like breakfast, very simple. In this current phase of life, preparing breakfast ahead of time for the week significantly reduces mental load and decision-making — and it’s a trade-off I’m genuinely happy to make, even if it means eating the same thing every day.
Of course, it still has to be delicious.
Enter: this high-protein, high-fiber blended overnight oats recipe.
This blended overnight oats recipe is an easy, high-protein breakfast you can prep ahead of time to support busy mornings without overthinking food.
Traditional overnight oats have never been my favorite, mostly because the texture feels a little off-putting to me. This blended version, though, creates a much smoother oatmeal bowl while still being easy and nutrient-dense.
It’s a true dump-and-blend recipe, with plenty of room to customize based on your preferences. Add maple syrup, blend in frozen fruit, skip the peanut butter and go for a coconut cacao flavor instead — whatever works for you. Whatever combo you come up with, it checks the box on a filling meal that’s simple, high in protein, and high in fiber to keep you satisfied all morning.
Blended Overnight Oats Recipe
PREP TIME: 10 minutes || Makes 6 servings
Ingredients
1.5C greek yogurt
2.5C rolled oats
3C milk (I use soy, but you can use any other plant or cow’s milk)
60g peanut butter (~2TB)
100g powdered peanut butter (~6TB)
6TB chia seeds
Optional: some stevia or maple syrup if you want it sweeter
Instructions
Add all ingredients to the blender and blend until smooth
Portion out to 6 equal containers, and let oats sit overnight before eating.
How to customize this recipe
To up the protein content of this recipe, you could swap out the soy/plant milk for cow’s milk, add collagen protein, or add a scoop or two of protein powder (though you may then need to add a little extra liquid so the consistency is not too thick
MACROS PER SERVING: 25P/17F/46C (+11g fiber!)
You can find the recipe in the MyFitnessPal database by searching
“KLN Recipe Blended PB Overnight Oats ”.
Find more macro-friendly recipes or download our free cookbook Everyday Macros for simple, streamlined meal prep ideas that help you cook once and eat all week.
Kate Lyman
Leader, nutrition educator, and former chronic dieter helping clients rebuild their relationship with food, escape the cycle of yo-yo dieting for good, and cut through the overwhelm of nutrition misinformation.
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