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Healthy Protein Overnight Oats Recipe for Muscle Building and Weight Gain

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A quick and easy overnight oats recipe packed with protein from Greek yogurt, cottage cheese, and optional whey powder, designed to support muscle building and weight gain with a creamy, delicious texture.

Ingredients

Scale
  • ½ cup (45 g) old-fashioned rolled oats
  • 1 cup (240 ml) unsweetened almond milk (or any milk of choice)
  • ½ cup (120 g) plain Greek yogurt
  • ½ cup (120 g) cottage cheese (small-curd preferred)
  • 1 tablespoon (10 g) chia seeds
  • 1 scoop (about 30 g) whey protein powder (vanilla or unflavored, optional)
  • 1 tablespoon (16 g) natural peanut butter or almond butter
  • 1–2 teaspoons (7–14 ml) maple syrup or honey
  • ½ teaspoon (2.5 ml) vanilla extract
  • ½ cup (75 g) fresh or frozen berries (optional)

Instructions

  1. Combine the dry ingredients: In a bowl, mix ½ cup old-fashioned rolled oats, 1 tablespoon chia seeds, and 1 scoop whey protein powder if using. Stir well to distribute the protein evenly.
  2. Add the wet ingredients: Pour in 1 cup unsweetened almond milk, ½ cup plain Greek yogurt, and ½ cup cottage cheese. Add 1 tablespoon natural peanut butter, 1-2 teaspoons maple syrup or honey, and ½ teaspoon vanilla extract. Mix thoroughly until smooth and creamy.
  3. Transfer to jars: Spoon the mixture evenly into two half-pint mason jars or containers. Seal tightly to avoid spills and odors.
  4. Refrigerate overnight: Place jars in the fridge for at least 6 hours, preferably overnight, to let oats and chia seeds soak and absorb the liquid. The mixture will thicken to a creamy, pudding-like consistency.
  5. Before serving: Give the oats a good stir to mix any settled ingredients. Top with fresh or frozen berries, sliced banana, or chopped nuts as desired.

Notes

Use certified gluten-free oats for gluten-free diet. For dairy-free version, substitute Greek yogurt and cottage cheese with coconut or almond yogurt or silken tofu. Avoid instant oats as they get mushy. Adjust sweetness to taste but keep to 1-2 teaspoons of sweetener to avoid masking natural flavors. Stir in extra almond milk if oats are too thick before serving.

Nutrition

Keywords: overnight oats, protein oats, muscle building breakfast, healthy breakfast, weight gain recipe, high protein oats, easy overnight oats

Find it online: https://blairrecipes.com/healthy-protein-overnight-oats-recipe-for-muscle-building-and-weight-gain/