Savory Overnight Oats Recipe | Healthy High Protein Breakfast
This savory overnight oats recipe is a creamy, high-protein breakfast made with oats, yogurt, chia seeds, ginger, and black pepper. Easy meal prep with no added sugar.
Servings: 2 cups
Calories: 248kcal
Cost: $3
Equipment
Ingredients
- 1 cup old-fashioned rolled oats
- 1 cup yogurt I use plant based for vegan
- 2 teaspoons chia seeds
- 2 teaspoons freshly grated ginger
- ½ teaspoon freshly ground black pepper
- ½ teaspoon roasted cumin powder or garam masala
- ½ teaspoon salt or to taste
- ½ to 1 cup water or unsweetened milk
- 1 teaspoon fresh lemon juice
Instructions
- In a large bowl or mason jar, combine oats, yogurt, chia seeds, grated ginger, cumin seeds, black pepper, salt, and water or milk. Stir well.
- Cover and refrigerate for at least 6 hours or overnight.
- Stir before serving. Drizzle some fresh lemon juice and mix well. Add a splash of milk if needed to loosen the consistency.
- Top with your favorite vegetables, herbs, or seeds and enjoy cold or slightly warmed.
Notes
Tips for Success
- Use old-fashioned rolled oats for the best texture.
- Fresh ginger provides the best flavor.
- Freshly ground black pepper adds a subtle kick.
- Prepare 3–4 jars at once for easy weekday breakfasts.
- Add crunchy toppings just before serving.
Nutrition
Serving: 1cup | Calories: 248kcal | Carbohydrates: 35g | Protein: 10g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 16mg | Sodium: 641mg | Potassium: 353mg | Fiber: 5g | Sugar: 6g | Vitamin A: 123IU | Vitamin C: 1mg | Calcium: 195mg | Iron: 2mg