High-protein low-calorie greek yogurt overnight oats. Credits: Claude Pop / Unfold Today.

Greek yogurt is rich in proteins, low in calories — especially the low-fat and non-fat varieties — and handy in the rush of the morning, but yogurt alone is not satisfying enough for a proper low-calorie, high-protein breakfast. Yet, it makes for a great starting point for one of the most time-saving breakfasts you can make: our Blueberry Greek Yogurt Overnight Oats.

As a certified nutritionist, I designed this recipe with busy people in mind, especially those of you trying to lose weight. With 353 calories and 29 g of protein, this recipe keeps Greek yogurt's convenience and muscle-building potential while adding complex carbohydrates, natural sweetness and many vitamins and minerals. Simple and exciting — exactly the kind of recipes we love to start our day with!

Now let's head to the kitchen and make this amazing recipe!

Equipment

For this simple recipe of Greek yogurt overnight oats, you only need the following kitchen equipment:

• 16 oz (500 ml) jar
• 1 spoon
• 1 grater
• A fridge

Ingredients

To prepare this low-calorie, high-protein recipe of Greek yogurt overnight oats, you need the following ingredients:

• 0.7 oz (20 g) oats
• 0.2 oz (5 g) chia seeds
• 8.8 oz (250 g) low-fat Greek yogurt
• 1/2 tbsp (0.4 oz or 10 g) honey
• 1/2 medium (1.1 oz or 30.5 g) carrot
• 1.8 oz (50 g) blueberries
• 1/4 tsp (1 g) cinnamon

Role of each ingredient

Oats bring complex carbs that will give you long-lasting energy along with some protein.

Packed with omega-3 fatty acids, chia seeds will help you stay satisfied for longer. Bonus, their gel-like consistency once they absorb liquids makes our recipe creamier.

Low-fat Greek yogurt delivers most of the protein in our recipe, along with plenty of bone-strengthening calcium. Did you know that low-fat (2%) Greek yogurt has only 35% more calories than non-fat Greek yogurt, which counts among the dairy foods with the lowest number of calories?

Honey, a natural sweetener, makes this breakfast taste like a treat.

Carrots add subtle sweetness and plenty of vitamins and minerals.

And our breakfast will not be complete without a fruit, the blueberries — a superfood filled with antioxidants, vitamins and minerals.

Last but not least, cinnamon adds a decent dose of antioxidants and that extra pizzazz to the overall taste.

Ingredient alternatives

In case you're on a gluten-free diet, you can use oats clearly labeled as gluten-free.

If you're on a dairy-free or vegan diet, you can swap low-fat Greek yogurt for a lactose-free version or a plant-based alternative. Beware that vegan alternatives may have less protein.

Instructions

Below are the step-by-step instructions for the high-protein, low-calorie Greek yogurt overnight oats recipe.

1. Add oats and chia seeds

First, pour the oats into the 16-oz (500 ml) jar. Then, add the chia seeds on top.

2. Cover with Greek yogurt

After you've finished adding the two main dry ingredients, use a spoon to transfer the Greek yogurt into the jar.

3. Sweeten with honey

Now, it's time to drizzle the honey over the yogurt.

4. Sprinkle the grated carrots and mix

Before we begin mixing, let's not forget to grate half of a medium carrot. Add the grated strips over the other ingredients and use the spoon to stir everything until you see a homogenous blend.

5. Toppings and fridge

For the last step, top the whole mixture with some blueberries and a sprinkle of cinnamon. Now, close the jar with its lid and leave it in the fridge until the following morning.

This blend of aromas will give you a tasty, delicious experience! The slightly sour taste of Greek yogurt will be softened by the added honey. The blueberries and the grated carrots will add a little more texture and subtle sweetness to the entire mix. The only thing left is to enjoy your breakfast!

And if you love breakfasts with blueberries, don't forget to try our high-protein, low-calorie cottage cheese toast.

Nutrition facts

Vitamins: A, B1, B2, B12, C, K.

Minerals: iron, calcium, magnesium, manganese, potassium, phosphorus, zinc.

Benefits

Our low-calorie, high-protein Greek yogurt overnight oats can bring many health benefits. Here are some of them:

• Lose weight easier: because the recipe is low in calories and packed with complex carbs, healthy fats and a treasure of micronutrients that keep hunger at bay;
• Build or preserve muscle mass: because the recipe is high in protein and complex carbs;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the recipe contains compounds commonly used to improve bone health, like calcium, copper, manganese and vitamin C;
• Save time: since the whole recipe takes about 5 minutes to make.

Recipe summary

To follow our blueberry Greek yogurt overnight oats recipe in a compressed format, use the summary below.

High-Protein Low-Calorie Greek Yogurt Overnight Oats (Blueberry)

Claude Pop, CPT, NC, CSCS

Certified nutritionist Claude Pop turns the simple Greek yogurt into a low-calorie high-protein breakfast that's great for weight loss journeys. 353 calories, 29 g of muscle-fueling protein and just the right level of sweetness, all in a convenient jar you can grab from the fridge in the morning.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Breakfast

Cuisine International

Servings 1 person

Calories 353 kcal

Equipment

• 1 Jar (16 oz or 500 ml)
• 1 Spoon
• 1 grater
• 1 fridge

Ingredients

  

• 0.7 oz oats (20 g)
• 0.2 oz chia seeds (5 g)
• 8.8 oz low-fat Greek yogurt (250 g)
• ½ tbsp honey (0.4 oz or 10 g)
• ½ medium carrot (1.1 oz or 30.5 g)
• 1.8 oz blueberries (50 g)
• ¼ tsp cinnamon (1 g)

Instructions

 

• First, take the 0.7 oz oats and pour them into the 16-oz (500 ml) jar. Then, add the 0.2 oz chia seeds on top of the oats.
  0.7 oz oats, 0.2 oz chia seeds
  
• After you've finished adding the two main dry ingredients, use a spoon to transfer the 8.8 oz low-fat Greek yogurt into the jar.
  8.8 oz low-fat Greek yogurt
  
• Now, pour the ½ tbsp honey over the yogurt.
  ½ tbsp honey
  
• Before we begin mixing, let's not forget to grate ½ medium carrot. Add the grated strips over the other ingredients and use the spoon to stir everything until you see a homogenous blend.
  ½ medium carrot
  
• For the last step in our preparation, top the whole mixture with some 1.8 oz blueberries and a quarter of a teaspoon of ¼ tsp cinnamon. Now, close the jar with its lid and leave it in the fridge until the following morning.
  1.8 oz blueberries, ¼ tsp cinnamon
  

Notes

Nutrition facts:

• Serving size: 366 g
• Calories: 353
• Proteins: 29 g
• Carbohydrates: 43.5 g
• Fiber: 4.3 g
• Added sugars: 0 g
• Fats: 8 g
• Saturated fats: 3 g
• Unsaturated fats: 5 g

 

Vitamins: A, B1, B2, B12, C, K.

Minerals: iron, calcium, magnesium, manganese, potassium, phosphorus, zinc.

Also, our low-calorie, high-protein Greek yogurt overnight oats can bring many health benefits. Here are some of them:

• Lose weight easier
• Build or preserve muscle mass
• Optimize energy levels
• Strengthen bones and joints
• Save time

Keyword energizing, healthy, high-protein, low-calorie, quick