Protein overnight oats

Name: Protein overnight oats
Prep time: 8 min
Total time: 8 min
Yield: 1 serving
Cuisine: American
Ingredients: 150 g Nonfat Greek yogurt; 16 g Whey isolate; 28 g Oats (dry); 40 g Blueberries; 16 g Peanut butter

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Whey isolate).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

370 kcal

Percent of calories

Protein 39 percent of calories
Carbs 36 percent of calories
Fat 25 percent of calories

Protein per 100 kcal: 10.1 g
Cost: $2.71 est.
Cost per 10 g protein: $0.73 est.

Source: USDA FoodData Central.

Nonfat Greek yogurt (FDC 170894)
Whey isolate (FDC 1691649)
Oats (dry) (FDC 173904)
Blueberries (FDC 171711)
Peanut butter (FDC 174294)

Recipe keys

Vegetarian
High Protein
Budget
Under 15 Min
Meal-Prep

Why this recipe is worth the hype

37 g protein for about $2.71 (est.)
Mix it at night and breakfast is already done.
Whey raises the protein without a second container.
Peanut butter keeps the oats from tasting plain.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 Greek yogurt with berries	357	42	24	12	$3.88 (est.)	kcal −13 lower Protein +5 g higher Carbs −10 g lower Fat +2 g higher Cost +1.17 higher est. Time −4 min lower
Fast Effort: 1 of 3 Greek yogurt bowl with banana and oats+ carbs	351	35	49	3	$3.36 (est.)	kcal −19 lower Protein −2 g lower Carbs +15 g higher Fat −7 g lower Cost +0.65 higher est. Time −3 min lower
Flavorful Effort: 2 of 3 Protein overnight oats	370	37	34	10	$2.71 (est.)	Current level
Flavorful Effort: 2 of 3 Overnight oats with banana+ carbs	398	36	58	3	$3.10 (est.)	kcal +28 higher Protein −1 g lower Carbs +24 g higher Fat −7 g lower Cost +0.39 higher est. Time 0 min same
Feast Effort: 3 of 3 Protein cheesecake parfait	366	37	33	11	$3.21 (est.)	kcal −4 lower Protein 0 g same Carbs −1 g lower Fat +1 g higher Cost +0.50 higher est. Time +12 min higher
Feast Effort: 3 of 3 Yogurt parfait with banana and oats+ carbs	381	34	49	7	$3.05 (est.)	kcal +11 higher Protein −3 g lower Carbs +15 g higher Fat −3 g lower Cost +0.34 higher est. Time +12 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Nonfat Greek yogurt0.67 cup (150 g)
Whey isolate0.5 scoop (16 g)
Oats (dry)0.33 cup (28 g)
Blueberries0.25 cup (40 g)
Peanut butter1 tbsp (16 g)

Steps

Stir yogurt, whey, and oats in a jar.
Add a splash of water if it looks thick.
Refrigerate at least an hour, or overnight.
Top with peanut butter and blueberries.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Protein overnight oats, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-flavorful (updated 2026-10-24).