These strawberry protein overnight oats are a wholesome and delicious way to start the day! Beautifully creamy and thick, they’re filled with bright fruit flavor. This healthy oatmeal is really easy to make too. You only need 5 minutes! Perfect for make-ahead meal prep and busy weekdays!
In elementary school, one of my closest friends lived right around the corner from my house. We met for play dates at least once a week, and as we grew older, some of those transitioned into sleepovers on the weekends.
After lots of time dressing up our dolls, watching Disney movies, and whispering to each other in her bunk bed in the dark (to avoid her mom overhearing and reprimanding us to go to sleep!), we woke up early the next morning and bounded downstairs for breakfast. Still in our PJs, we clambered up onto dining chairs while her mom opened the cupboards.
Her mom had established a breakfast cereal rule for their house before we started kindergarten. She insisted on wholesome options on weekdays, like plain corn flakes or Raisin Bran, but her daughters could pick anything they liked on weekends and special occasions. Cinnamon Toast Crunch, Lucky Charms, Cap’n Crunch, Cocoa Pops, Golden Grahams… Anything on their kitchen shelves was fair game for our slumber parties!
Yet on chilly weekend mornings, we gravitated more towards hot breakfasts: buttery toast showered with cinnamon sugar, jam-filled toaster pastries drizzled with icing, and even “fancy” bowls of oatmeal. Her mom bought fun flavors like strawberries ’n cream and dinosaur eggs, where the hot water melted the icing eggs to reveal dinosaur-shaped sprinkles underneath.
Those felt extra special compared to the oatmeal options at my own house. My mom mainly bought apple cinnamon — partially because my brother and I were picky (yet we still ate apples almost every day!) — and never strawberry or dinosaur eggs… So those quickly turned into new favorites!
And now, when I whip up bowls of these healthy strawberry protein overnight oats, those childhood sleepover memories come flooding back… But unlike in elementary school, I can enjoy this oatmeal any day of the week!
It’s made with entirely wholesome ingredients, yet it’s just as fruity and satisfying as those little packets I remember eating at my friend’s house on weekends. This oatmeal recipe is also full of protein and incredibly easy to make!
QUICK OVERVIEW – HEALTHY STRAWBERRY PROTEIN OVERNIGHT OATS
Difficulty: Very easy, including for beginner bakers (or, in this case, beginner overnight oats makers!).
Taste: Comforting and fruity, with bright pops of natural sweetness from the berries.
Texture: Thick and very creamy, with juicy bits of fruit throughout.
WHAT ARE OVERNIGHT OATS?
Overnight oats are a special type of oatmeal. Traditionally, oatmeal is prepared by cooking oats with liquid on the stove or in the microwave to make it soft, creamy, and thick. Overnight oats simply remove that cooking step! Instead, they’re allowed to rest and chill overnight. This long “soak” gives them the same thick and creamy consistency as traditional oatmeal!
Overnight oats have turned into a breakfast staple in my family. My dad especially loves them and goes through phases where he makes them every day of the week! They’re so quick and easy to whip up, making them perfect for make-ahead meal prepping, chaotic weekdays, and lazy mornings… Or those of us who just want to sneak in a few extra minutes of sleep!
INGREDIENTS TO MAKE HEALTHY STRAWBERRY PROTEIN OVERNIGHT OATS
With that quick definition out of the way… Let’s go over what you’ll need to make these healthy strawberry protein overnight oats!
Oats. The most obvious ingredient in this entire recipe, I’m sure! Both old-fashioned rolled oats and quick oats (also called “quick-cooking,” “one-minute,” or “instant” oats) work equally well, so you’re welcome to use whichever you already have in your pantry. Because old-fashioned rolled oats are thicker, they’ll yield overnight oats with a slightly heartier consistency, whereas the smaller and thinner quick oats result in a subtly creamier texture.
Tip: If you’d like to make these strawberry protein overnight oats gluten-free, then use certified gluten-free old-fashioned rolled oats or certified gluten-free quick oats. Both work perfectly!
Greek yogurt. After the oats, Greek yogurt is the second most important ingredient in my high protein overnight oats recipes. (← Have you tried any of my other flavors yet? The banana bread one is my dad’s favorite!) With its stiffer consistency, Greek yogurt creates a beautifully thick and creamy texture in your overnight oats. It also adds a big protein boost — without any protein powder! Regular yogurt contains around 8g of protein per cup… But Greek yogurt boasts about 21g per cup instead!
Tip: Not all Greek yogurts are created equal! For the best results, use one that only contains milk with live and active cultures. Some brands also include additional ingredients, such as milk protein concentrate or cornstarch, but I’ve found those are often looser and runnier, which yields overnight oats with a less creamy and more liquidy consistency. They also tend to have a stronger yogurt “tang” to their flavor. My current favorite is FAGE plain nonfat Greek yogurt. It has a much more subtle “tang” and one of the thickest textures!
Milk. A small amount of milk makes it easier to combine everything together. It also helps the oats soften and creates a beautifully comforting and cozy consistency. Just about any type will work, so feel free to use whatever you already have in your fridge. No need for a special trip to the grocery store!
Sweetener. Many types will work, but I generally turn to liquid stevia. Stevia is a plant-based, sugar-free, no-calorie sweetener that’s clean eating friendly — meaning it contains nothing refined or artificial. It’s also highly concentrated. You just need ¼ teaspoon to sweeten this entire jar!
Tip: Many stevia brands and products have different sweetness levels, so they’re not necessarily 1-for-1 substitutes for each other. For the best flavor, I highly recommend using the same one that I do. I buy it online here because that’s the best price I’ve found, and I love how it doesn’t have a strong aftertaste like some other stevia products. (You’ll also use it to make all of these recipes of mine as well — it’s not a “one-time use” ingredient!)
Strawberries. The final ingredient — and another very obvious one! Try to pick strawberries that look especially plump and red. They tend to be juicier with a stronger and sweeter flavor. (I love how they naturally dye these overnight oats a pretty pastel pink too!)
HOW TO MAKE STRAWBERRY PROTEIN OVERNIGHT OATS
Now that you’ve gathered your ingredients, let’s quickly cover how to make the best healthy strawberry protein overnight oats. They’re really easy to whip up — I promise!
Dice the strawberries. I typically cut them to be about the same size as chocolate chips. This ensures they’re distributed evenly and every bite tastes sweet and fruity!
Stir. As striking as the photo above looks… Do not leave the ingredients layered in your mason jar like that! The oats need to be fully mixed in with the yogurt and milk in order to absorb those liquid ingredients and soften properly. Stir thoroughly with your spoon, and you’ll be rewarded with the best thick and creamy consistency in your high protein overnight oats!
Refrigerate. Time for the easy part… Once your jar looks more like the photo above, then pop the lid on and chill it overnight. Let the fridge work its magic while you sleep!
Enjoy. Grab a spoon and dig in! That’s right — overnight oats are meant to be eaten cold, straight from the refrigerator. Because you let the oats swim around in that bath of yogurt and milk for 8+ hours, they’ll be just as soft and creamy as if you had cooked them. No need to heat them up!
FAQS ABOUT STRAWBERRY PROTEIN OVERNIGHT OATS
Are these healthy strawberry protein overnight oats sugar-free, gluten-free, low calorie, clean eating, or vegan?
Yes — to almost everything! As written, these strawberry protein overnight oats are gluten-free, egg-free, clean eating, and lower calorie (compared to other traditional recipes made with whole milk or cream!). They have no added sugar, only the kind naturally found in fruit and dairy products, and they’re obviously high protein too.
If you’d like to make your overnight oats dairy-free and vegan, then see the Notes section of the recipe. I’ve included how to do so there!
What are the best oats to use for overnight oats?
Old-fashioned rolled oats and quick oats (also called “quick cooking,” “instant” or “one-minute” oats!) both work really well. So do the certified gluten-free versions of each! However, do not substitute steel-cut oats. They don’t soften properly and remain rather crunchy and toothsome.
Can I substitute a different yogurt?
You sure can! If you’re not a fan of the plain nonfat variety, just about any type of Greek yogurt will work. Vanilla, strawberry… Even other flavors like coconut or strawberry cheesecake could make for fun combinations! You can also substitute Greek yogurt with other fat percentages (like 1%, 2%, 5%, etc).
Regular (non-Greek!) yogurt works too, along with vegan and dairy-free yogurts (ie soy- or oat-based). Just keep in mind that these typically aren’t as thick as Greek yogurt, so I’d recommend reducing the milk by a touch to ensure your strawberry protein overnight oats still turn out with a similar thick and creamy consistency.
What about another type of milk?
Absolutely! Just about any type will work, so feel free to use whatever you already have on hand.
Can I use another sweetener?
Yes again! I know stevia doesn’t work for some people, so I’ve included many options in the Notes section of the recipe. Check there for some other alternatives!
Will frozen strawberries work?
In a pinch… Yes. I prefer fresh strawberries to make these high protein overnight oats. Frozen ones sometimes seem to disintegrate, but fresh berries hold together better. I also find fresh ones taste stronger and sweeter.
If you do decide to use frozen strawberries, it’s better to thaw them first and pat them dry to avoid adding the excess thawing liquid to the jar. (Otherwise, your overnight oats will be runnier and looser, instead of thick and creamy!)
What jars do you use to make overnight oats?
Mine are 12-ounce glass jars. The ones I used in these photos are no longer sold in stores, but these jars are really similar!
Can I heat up my overnight oats in the morning? I don’t like eating cold oatmeal…
You can try! Just be really careful. Don’t curdle the yogurt by heating them too much!
What’s the best way to store these healthy strawberry protein overnight oats? How long will they last?
Store them in a glass jar or airtight container in the refrigerator. They’ll keep for at least three or four days, sometimes longer (mainly depending on the state of your strawberries!), so they’re great for make-ahead meal prepping!
Time for breakfast! And when you make your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees I’ll see your picture! 🙂 ) I’d love to see your healthy strawberry protein overnight oats!
Healthy Strawberry Protein Overnight Oats
These high protein overnight oats are a wholesome and delicious way to start the day! Beautifully creamy and thick, they’re filled with bright fruit flavor. This healthy oatmeal is really quick and easy too. Perfect for make-ahead meal prep, busy weekdays, and even squeezing in a little extra sleep! Jars will keep for at least three or four days (mainly depending on the state of your strawberries!) if stored in an airtight container in the refrigerator.
Ingredients
- ½ cup (120g) plain nonfat Greek yogurt
- ¼ cup (60mL) nonfat milk
- ¼ tsp liquid stevia (or adjusted to taste – and see Notes!)
- ½ cup (70g) whole fresh strawberries, diced (see Notes!)
- ¼ cup (25g) old-fashioned rolled oats (gluten-free if necessary)
Instructions
-
Stir together everything except the oats until thoroughly combined in a mason jar or plastic container with a tight-fitting lid. Then stir in the oats until fully incorporated. Cover and refrigerate overnight, or for at least 8 hours.
Notes
Overnight oats are meant to be eaten cold, straight from the refrigerator! No need to heat them up.
JAR NOTE: I use 12-ounce jars. Mine are no longer sold in stores, but these jars are really similar.
YOGURT ALTERNATIVES: Other types of Greek yogurt (ie low fat, full fat, flavored, etc) may be substituted for the plain nonfat Greek yogurt. Regular non-Greek yogurt and dairy-free yogurt may also be substituted. These latter two aren’t quite as thick, but you can easily decrease the milk by a touch to help compensate. (And your overnight oats will still taste the same!)
MILK ALTERNATIVES: Any milk may be substituted for the nonfat milk.
STEVIA NOTE + ALTERNATIVES: Many stevia brands and products have different sweetness levels, so they’re not necessarily 1-for-1 substitutes for each other. For the best flavor results, I highly recommend using the same one that I do. I buy it online here (and you can use it to make all of these recipes of mine too!). If using a different stevia product, you may need to adjust the amount.
Many other sweetener options will work! Those include pure maple syrup, honey, agave, coconut sugar, monk fruit, erythritol, and more. (Liquid sweeteners tend to be a bit easier to incorporate, but granular ones still work too.) Feel free to use whatever sweetener you’re most comfortable with! You’ll want your sweetener’s equivalent of about 3-4 teaspoons of granulated sugar (or adjusted to suit your tastes).
FRESH STRAWBERRY NOTES + ALTERNATIVE: For the best results, pick strawberries that are really plump and red. They tend to be sweeter and juicier with a stronger fruit flavor. Also, dice them to be about the same size as chocolate chips. This ensures they’re distributed evenly and every bite tastes sweet and fruity.
In a pinch, frozen strawberries may be substituted for the fresh. Thaw them first, and thoroughly pat them dry to remove any excess thawing liquid. Just keep in mind that they tend to disintegrate more than fresh ones and might not taste as sweet or strong!
OATS ALTERNATIVE: Instant oats (aka “quick cooking” or “one minute” oats – and gluten-free, if needed!) may be substituted for the old-fashioned oats. Do not substitute steel-cut oats; they do not soften the same way.
GLUTEN-FREE OPTION: Use certified gluten-free old-fashioned rolled oats or certified gluten-free instant oats.
DAIRY-FREE + VEGAN OPTION: Substitute your preferred dairy-free milk and yogurt (ie soy- or almond-based) for the nonfat milk and Greek yogurt. Non-dairy yogurts aren’t quite as thick, but you can easily decrease the milk by a touch to help compensate. (And your overnight oats will still taste the same!)
HOW TO STORE: Store these overnight oats in an airtight container in the refrigerator. They should keep for at least three or four days, if not closer to a week (mainly depending on the state of your strawberries!).
FLAVOR IDEAS: I’ve shared 15+ different flavor variations of high protein overnight oats. ← Check out that list for more ideas!
gluten-free, egg-free, clean eating, low fat, high protein, lower sugar, nut-free, dairy-free option, vegan option
View Nutrition Information + Weight Watchers Points
You may also like Amy’s other recipes…
♡ Blueberry Protein Overnight Oats
♡ Banana Protein Overnight Oats
♡ Peach Protein Overnight Oats
♡ Strawberry Protein Smoothie
♡ Strawberry Bran Muffins
♡ Strawberry Oatmeal Cookies
♡ …and the rest of Amy’s healthy high protein overnight oats recipes and healthy strawberry recipes!
