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SAVE THIS RECIPE: Overnight Proats… made without protein powder!

Updated: Mar 25, 2023

I love me some protein oats, but 9 out of 10 recipes I see on online involve protein powder. And I get it: using protein powder is a quick fix if you want a high-protein meal.

BUT! Not all of us can use protein powder, for a variety of reasons. So, I present to you an alternative version that’s packed with 23 GRAMS OF PROTEIN. All from natural sources.

This low-sodium dish also has a good amount of carbs, which makes it the perfect pre-workout meal. Check out the recipe below.

Overnight Proats

Calories: 304 per serving (serves 5)

Protein: 23.1 g

Carbs: 45.1 g

Fat: 3.6g

Sodium: 77 mg


  • 250 grams of steel-cut oat

  • 830 grams of 0% fat Greek yogurt

  • 120 ml of unsweetened almond milk

  • 1 tbsp of artificial vanilla extract

  • 2 packets of stevia sweetener

  • 140 grams of blueberries

  • 150 grams of strawberries, sliced


  1. In a large bowl, mix steel cut oats, yogurt, and almond milk.

  2. Add vanilla extract and stevia; stir until well blended.

  3. Divide, in equal parts, among 5 mason jars.

  4. Top with equal amounts blueberries and strawberries

  5. Store in fridge overnight. Lasts five days.

Simple, easy, and delicious? Check, check and check.


WANT MORE RECIPES LIKE THIS? Check out my e-cookbook, If Not This, Then That, now available for purchase. Drop $10 and get 20 macro-friendly meal prep recipes that can be customized the way you need.

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