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Healthy 30g Protein Overnight Oats with Blueberry Chia Compote

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A quick and easy protein-packed overnight oats recipe with a tangy blueberry chia compote, perfect for busy mornings or meal prep.

Ingredients

Scale
  • ½ cup (45g) rolled oats (old-fashioned)
  • 1 scoop (about 30g) vanilla protein powder (whey or plant-based)
  • ½ cup (120g) Greek yogurt, plain or vanilla
  • ¾ cup (180ml) milk of choice (dairy or plant-based)
  • 1 tablespoon (12g) chia seeds
  • ½ cup (75g) fresh or frozen blueberries
  • 1 teaspoon (5ml) maple syrup or honey (optional)
  • 1 teaspoon (5ml) lemon juice
  • ½ teaspoon (2.5ml) vanilla extract
  • Pinch of salt

Instructions

  1. Make the blueberry chia compote: In a small saucepan, combine ½ cup (75g) blueberries, 1 teaspoon (5ml) maple syrup or honey, 1 teaspoon (5ml) lemon juice, and a pinch of salt. Cook over medium heat for 5-7 minutes, stirring occasionally, until the blueberries burst and the mixture thickens slightly. Remove from heat and stir in 1 tablespoon (12g) chia seeds. Let cool while you prepare the oats.
  2. Mix the oats and protein: In a mixing bowl, whisk together ½ cup (45g) rolled oats, 1 scoop (30g) vanilla protein powder, and a pinch of salt. Add ½ cup (120g) Greek yogurt, ¾ cup (180ml) milk of choice, and ½ teaspoon (2.5ml) vanilla extract. Stir until combined and smooth. If the mixture feels too thick, add a splash more milk—overnight oats should be creamy but not soupy.
  3. Assemble jars: Spoon half of the oat mixture into your jars or containers. Add a generous layer of the blueberry chia compote, then top with the remaining oat mixture. This layering keeps the compote distinct but allows flavors to meld overnight.
  4. Refrigerate: Seal the jars and refrigerate overnight or for at least 6 hours. This resting period lets the oats soften and the chia seeds absorb moisture, creating that perfect creamy texture.
  5. Serve: Before eating, give the jar a gentle stir to swirl the compote through the oats. Add fresh blueberries or a sprinkle of nuts for extra texture if you like.

Notes

Whisk protein powder with a bit of milk or yogurt first to avoid clumps. Let chia seeds soak overnight for best texture. Store overnight oats up to 4 days; compote best fresh or within 2 days. Add extra maple syrup or honey in the morning if desired. Lemon juice in compote enhances blueberry flavor.

Nutrition

Keywords: overnight oats, protein oats, blueberry chia compote, healthy breakfast, meal prep, high protein, gluten-free, dairy-free option

Find it online: https://sweetstirring.com/healthy-30g-protein-overnight-oats-with-blueberry-chia-compote-recipe/