Guide · Oct 22, 2026
Protein Overnight Oats with Greek Yogurt and Chia
Rolled oats soaked overnight with almond milk, Greek yogurt, chia and berries. Five minutes the night before and a ready first Ping in the fridge.
Last updated
Short answer: Stir 1/2 cup rolled oats with 1/2 cup almond milk, 1/2 cup Greek yogurt and 1 tablespoon chia seeds in a jar, top with berries, and refrigerate overnight. Breakfast is ready when your window opens.
Overnight oats are the lowest-effort first Ping there is, and adding Greek yogurt roughly doubles the protein of a plain jar to around 20 grams. Make three on Sunday night and your first meal is sorted through Wednesday.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
The right jar
A 16-ounce jar with a lid leaves room to stir. Wide-mouth jars are easier to eat from.
Fitting it to your window
If your window opens late morning, take the jar to work and eat it when the clock says so. Not sure which hours suit you? Try a few in our eating window calculator.
Nutrition estimate
One jar comes out to about 371 calories, 20 g protein, 10 g fat, 54 g carbohydrate, 10 g fiber and 17 g sugar, with about 131 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Brands vary, especially for yogurt, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904); Beverages, almond milk, unsweetened, shelf stable (FDC ID 174832); Yogurt, Greek, plain, lowfat (FDC ID 170903); Seeds, chia seeds, dried (FDC ID 170554); Syrups, maple (FDC ID 169661); Blueberries, raw (FDC ID 171711). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: a jar of overnight oats with berries, an AI-generated image made for PingDiet.
Swaps and substitutions
- Stir in 1/2 scoop of protein powder with 2 extra tablespoons of milk for more protein.
- Use 1 tablespoon peanut butter and banana slices instead of berries.
- Steel-cut oats don't soften overnight; stick with rolled oats.
Protein Overnight Oats with Greek Yogurt and Chia
Rolled oats soaked overnight with almond milk, Greek yogurt, chia and berries. Five minutes the night before and a ready first Ping in the fridge.
By Michael Gonzales
- Prep
- 5 min
- Cook
- 0 min
- Total
- 6 hr 5 min
- Makes
- 1 jar
Ingredients
- ½ cup old-fashioned rolled oats
- ½ cup unsweetened almond milk, or any milk
- ½ cup plain Greek yogurt
- 1 tbsp chia seeds
- 1 tsp maple syrup, optional
- ground cinnamon, a pinch
- ½ cup mixed berries, fresh or frozen
Method
- Add the oats, almond milk, yogurt, chia seeds, maple syrup and cinnamon to a 16-ounce jar and stir well, scraping the bottom so no dry oats are left.
- Spoon the berries on top. Frozen berries can go in straight from the bag.
- Cover and refrigerate for at least 6 hours, or overnight.
- Stir before eating. If it's too thick, add a splash more milk.
Food safety and storage
- Keep the jars in the fridge at 40°F or below.
- We'd eat leftovers within 3 to 4 days, the window USDA gives for most refrigerated leftovers.
Nutrition per serving (estimate)
371 kcal · protein 20 g · carbs 54 g · fiber 10 g · fat 10 g · sugars 17 g · sodium 131 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.