High-Protein Quinoa Overnight Oats

If your mornings feel like a race to get everyone fed and out the door, these quinoa overnight oats are about to save you. You mix everything in one bowl, divide it into six jars, and wake up to a creamy, protein-packed breakfast that's ready to grab straight from the fridge. The cooked quinoa adds a little chew and extra staying power, while the chia, Greek yogurt, and crunchy nut topping make every spoonful feel like a treat.

Overnight oats are one of those breakfasts that never go out of style, but they really shine during back-to-school season and busy work weeks when a make-ahead plan is the only thing keeping mornings on track. Adding quinoa is my favorite way to turn a basic jar of oats into something that actually keeps you full until lunch - especially on gym days. One batch covers breakfast for the whole work week, with a jar to spare.

Ingredients

Every ingredient here pulls its weight. Cooked quinoa and Greek yogurt bring the protein, rolled oats and chia seeds soak up the almond milk to create that thick, creamy texture, and the goji berries, pecans, and walnuts give you a pop of color, natural sweetness, and crunch. Using vanilla Greek yogurt means you get plenty of flavor without needing much added sweetener at all.

• Cooked quinoa, cooled
• Rolled oats
• Chia seeds
• Vanilla Greek yogurt
• Unsweetened almond milk
• Vanilla extract
• Maple syrup or honey (optional)
• Goji berries
• Pecans, chopped
• Walnuts, chopped

See recipe card for quantities.

Instructions

This comes together in about 15 minutes of hands-on time, and the fridge does the rest. Make sure your quinoa is fully cooled before you start so the yogurt stays thick and creamy.

Hint: no leftover quinoa? Rinse ½ cup of dry quinoa in a fine-mesh strainer (this removes the natural bitter coating), then simmer it with 1 cup of water, covered, for about 15 minutes until the water is absorbed. That gives you roughly the 1½ cups cooked you need. Spread it out on a sheet pan so it cools down quickly before adding it to the yogurt.

Substitutions

These jars are really flexible, so it's easy to adjust them for different diets or whatever you have on hand.

• Dairy-free - swap the Greek yogurt for a thick plant-based vanilla yogurt, like a coconut or almond-based one
• Gluten-free - quinoa is naturally gluten-free, so just use oats labeled certified gluten-free
• Milk - any milk works here, from dairy milk to oat or soy milk; soy or dairy milk will add a little extra protein
• Nut-free - replace the pecans and walnuts with pumpkin seeds or sunflower seeds for the same crunch
• Goji berries - dried cranberries, dried cherries, or raisins all work in their place
• Yogurt - if you only have plain Greek yogurt, add a little extra vanilla and sweeten to taste

Even if you don't need to make any swaps yourself, these are handy to keep in mind if you're prepping breakfasts for the whole family.

Variations

Once you've got the base down, you can switch up the toppings and mix-ins so you never get bored of breakfast.

• Protein boost - stir a scoop of vanilla protein powder into the yogurt mixture and add an extra splash of almond milk to keep it creamy
• Berry - swap the goji berries for fresh blueberries, raspberries, or sliced strawberries added the morning you eat it
• Apple pie - add a pinch of cinnamon to the base and top with diced apple and the pecans
• PB & banana - swirl a spoonful of peanut butter into each jar and top with banana slices in the morning
• Chocolate - whisk a tablespoon or two of cocoa powder into the yogurt mixture and finish with a few dark chocolate chips

Looking for more make-ahead meals? Check out my grilled vegetable meal prep for easy lunches all week long!

Equipment

You only need a large mixing bowl, a whisk, and something to store the oats in.

I like using 12-ounce wide-mouth mason jars because they hold a full serving with room to stir, and the wide opening makes it easy to eat right out of the jar. Any airtight container around that size works, including glass meal prep containers. If you're using smaller 8-ounce jars, you'll get closer to 8 servings, so skip the extra splash of milk in the morning to keep each portion from overflowing.

Storage

Keep the jars covered in the fridge for up to 4 days. The oats and chia will keep thickening as they sit, so loosen them up with a splash of almond milk before eating. For the crunchiest nuts, you can also hold the pecans and walnuts back and add them the morning you eat each jar.

I don't recommend freezing these. The Greek yogurt tends to separate and turn grainy once thawed, and the texture just isn't the same.

FAQ

Related

Looking for other recipes like this? Try these:

Quinoa Overnight Oats

Creamy, protein-packed quinoa overnight oats made with vanilla Greek yogurt, chia seeds, and almond milk, topped with goji berries and crunchy nuts. One batch makes 6 grab-and-go jars for easy breakfasts all week.

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Course Breakfast

Ingredients

  

• 1½ cups cooked quinoa cooled
• ¾ cup rolled oats
• 3 tablespoon chia seeds
• 1½ cups vanilla Greek yogurt
• 2¼ cups unsweetened almond milk plus more for serving
• 1½ teaspoon vanilla extract
• 1-2 tablespoon maple syrup or honey optional
• ⅓ cup goji berries
• ⅓ cup pecans chopped
• ⅓ cup walnuts chopped

Instructions

 

• In a large bowl, whisk together the Greek yogurt, almond milk, vanilla extract, and maple syrup or honey (if using) until smooth.
• Stir in the cooled quinoa, rolled oats, and chia seeds until evenly combined.
• Let the mixture rest for about 10 minutes so the chia starts absorbing some of the liquid, then stir again.
• Divide the mixture evenly among 6 jars.
• Top each jar with goji berries, pecans, and walnuts, keeping most of the nuts on top so they stay crunchy.
• Cover and refrigerate overnight, or for at least 4 hours.
• In the morning, stir and add a splash of almond milk if you'd like it looser and creamier.

Notes

Sweetness: Since the yogurt is already vanilla, taste the mixture before adding maple syrup or honey. The vanilla and goji berries may give you plenty of sweetness on their own.
Cooking quinoa: No leftovers? Rinse ½ cup dry quinoa, then simmer covered with 1 cup water for about 15 minutes until absorbed. This makes about 1½ cups cooked. Cool completely before using so the yogurt stays thick.
Storage: Keep covered in the fridge for up to 4 days. For the crunchiest nuts, add them the morning you eat each jar. Freezing is not recommended.
Gluten-free: Use certified gluten-free oats.
Dairy-free: Use a thick plant-based vanilla yogurt.