Berry Cheesecake Overnight Oats (High Protein)

This creamy, delicious berry cheesecake overnight oats recipe is the perfect way to start your day. It’s an excellent source of protein, omega-3’s, fiber, iron and calcium! An easy recipe to meal prep for a high protein breakfast.

Overnight oats topped with strawberries and blueberries on a wood cutting board on the counter next to a bowl of strawberries.

Did you know that protein can assist with meal satiety and satisfaction, possibly leading to less overall caloric intake? When our breakfast doesn’t contain enough protein, we might find ourselves getting hungry before lunch – which can lead to mindless snacking.

I like to aim for 20-30 grams of protein with breakfast – which can be tricky! 25-30 grams of protein per meal is considered “optimal” in regards to muscle protein synthesis, digestion, and absorption. This recipe contains about 37 grams of protein!

So if you’re sick of eating eggs, this high protein overnight oats recipe is worth a try! So easy to make and meal prep for busy mornings. 

Reasons to Try This Recipe

  • It’s super creamy and delicious, like eating dessert for breakfast – except it’s loaded with protein and nutrients.
  • This recipe is great for high protein meal prep. Make 3-4 servings for the entire week for a filling breakfast with over 30 grams of protein. It could also be a healthy, filling snack.
  • Because it is so high in protein, the protein powder could be omitted (and you could add more seeds).
  • The chia seeds and hemp hearts provide omega-3 fatty acids. These “healthy fats” cannot be synthesized by the body and have been shown to have protective effects against diabetes, cardiovascular disease, and inflammation.  
  • There is 8 grams of fiber in this recipe, which can help promote regularity, decrease cholesterol, and keep us fuller for a longer period of time. 

Ingredients

Berry cheesecake overnight oats ingredients portioned on a counter.

Rolled Oats (1/2 cup)

Also known as old fashioned oats, rolled oats work best for overnight oat recipes. Quick oats can become too mushy, while steel-cut oats may turn out chewy and tough. 

Greek Yogurt (1/2 cup)

Non-fat Greek yogurt provides about 14 grams of additional protein and contributes to the creamy texture. It is also a good source of calcium. For this recipe, I used unflavored – but the sky is the limit here. Feel free to use whichever flavor you want, but it may increase the sugar content. 

You could also use 1/2 cup of whipped cottage cheese, for even more of a cheesecake flavor!

Protein Powder

Ensure your protein powder is third-party tested with minimal ingredients. Vanilla or unflavored protein powder would be best in this recipe. 

Make sure that you like the taste of the protein powder because some can have a weird aftertaste. Another option would be to omit the protein powder, and use milk instead of water for the additional protein!

Chia Seeds (1 Tbsp.)

These tiny but mighty superfoods are an excellent source of fiber and omega-3 fatty acids, two nutrients that are often lacking in most diets. 

Jell-O Cheesecake Instant Pudding Mix (1 Tbsp.)

This is what adds that delicious cheesecake flavor. There is a sugar-free option available as well which is ideal for diabetics. The instant pudding mix thickens easily and adds to the rich, decadent flavor profile.

Water (2/3 cup)

To keep this recipe lower in calories without affecting the flavor, I used water to mix with the protein powder, cheesecake mix, and yogurt. Of course, you could always substitute with a milk of your choice. 

If you prefer your overnight oats to be a less thick consistency, add 1-1 1/4 cups of water or milk. 

Honey (1/2 teaspoon)

You only need a small amount of honey as the vanilla protein powder and cheesecake mix already make these oats sweet. Omit the honey if you prefer this to be less sweet – you could also always add it in later after it has refrigerated.

If using unflavored protein powder, the honey might be needed. Maple syrup, agave, or monk fruit sweetener are great substitutes as well. 

Berries (1/2 cup)

What kind of berry cheesecake are you craving? For me, it was strawberry cheesecake – I added 1/2 cup of fresh strawberries after the oats had refrigerated. However, frozen fruit could be added prior to refrigeration. Blueberries, blackberries, cherries, or raspberries would also be delicious! 

Hemp Hearts (optional)

Just a sprinkle of hemp hearts on these overnight oats adds a little more protein and omega-3’s. 

If you prefer not to use protein powder in this recipe, 3 Tbsp. of hemp hearts provides 10 grams of protein! 

Cool Whip or Whipped Cream (Optional)

Optional, but highly recommended! It really pulls the whole recipe together and adds some decadence and creaminess. I like to add cool whip to mask the protein powder and pudding mix taste.

Two berry cheesecake overnight oats in glass jars on a cutting board garnished with strawberries.

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Instructions: Berry Cheesecake Overnight Oats

Double or triple this recipe for an easy, prep-ahead high protein breakfast idea! I recommend dividing the rolled oats into individual servings – then pouring the mixture in each container and combining for the best distribution.

If you love this recipe, try these High Protein Lemon Berry Overnight Oats made with kefir – packed with probiotics and prebiotics for a healthier gut microbiome.

Two berry cheesecake overnight oats on a counter.

1. Assemble All Ingredients

Assemble all ingredients. Equipment needed: a large bowl for mixing and a whisk, as well as a glass jar. 

Or if you’re a busy, lazy mom like myself – just opt for whatever you can find in your house. Even a Pyrex storage container would work. 

2. Whisk Ingredients in a Bowl

Add yogurt, protein powder, water, honey, and chia seeds to a bowl. Whisk until a smooth and cohesive consistency and the protein powder is mixed through. 

Whisking cheesecake overnight oats mixture in a white bowl.

3. Combine With Oats

Pour the oats into the bowl, and mix until all the oats are covered in the mixture. If making more than 1 serving, I recommend dividing the rolled oats into individual servings – then pouring the mixture in each container and combining for the best distribution.

If you are using frozen berries, add these with this step as well. 

Combining the oats with the yogurt mixture in a white bowl.

4. Pour Into Jar

Pour the mixture into a jar and refrigerate overnight!

Cheesecake overnight oats in mason jars in the refrigerator.

5. Top with Berries

When ready to eat, add 1/2 cup diced fresh strawberries and cool whip or whipped cream. Top with some chopped nuts for extra crunch!

I also made a version with raspberries and graham cracker crumbs (shown in photo below). 

raspberry cheesecake overnight oats with graham crackers and whipped topping

Topping and Recipe Variations

  • Add 1-2 tablespoons of whipped cream on top when ready to eat… why not? 
  • Top with chopped walnuts or almonds for crunch.
  • Swap the Greek yogurt for whipped cottage cheese.
  • Use Greek yogurt with fruit on the bottom and omit the honey.
  • Omit the protein powder, and use milk instead of water. Increase the amount of chia or hemp seeds to increase the protein content as well.
  • Crumble graham crackers on top!

Frequently Asked Questions

What If I Don’t Have Protein Powder?

Since this recipe is very high in protein, omitting the protein powder and swapping the water for milk would be still be over 20 grams of protein!

Is This Recipe Gluten-Free?

Protein powders are naturally gluten-free, however, can often contain cross-contamination. The same goes for the rolled oats. Ensure both ingredients are free of gluten and enjoy these delicious overnight oats!

How Can I Make This Dairy-Free?

Select a dairy-free yogurt and protein powder. The Jell-O pudding mix itself does not contain dairy. 

Two glass jars of cheesecake overnight oats, high in protein and fiber.

Berry Cheesecake Overnight Oats {High Protein}

Alex Evink, MS, RD
This creamy, decadent berry cheesecake overnight oats recipe is packed with nutrients and high in protein. Double or triple the recipe – it's a perfect high-protein meal prep idea that will keep you full and satisfied all morning! High in fiber, calcium and iron!
5 from 2 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 serving
Calories 376 kcal

Ingredients
  

  • 1/2 cup old-fashioned oats
  • 1/2 cup non-fat Greek yogurt, vanilla flavor (or preference of choice)
  • 2/3 cup water
  • 1 scoop protein powder, vanilla or unflavored
  • 1-2 tablespoons chia seeds
  • 1/2 teaspoon honey
  • 1 tablespoon Jell-O instant pudding mix, cheesecake flavor
  • 1/2 cup chopped strawberries, fresh or thawed from frozen
  • Cool whip or whipped cream, optional (but highly recommended)

Instructions
 

  • Assemble all ingredients. Equipment needed: a large bowl for mixing and a whisk, as well as a mason jar or glass cup.
    If you're fancy, use a mason jar – or if you're a busy, lazy mom like myself just opt for whatever you can find in your house. Even a Pyrex storage container would work. 
  • Add yogurt, protein powder, water, honey, and chia seeds to a bowl. Whisk until a smooth and cohesive consistency with the protein powder mixed through.
  • Incorporate oats into bowl and mix lightly until combined with the mixture. If adding frozen berries, this would be the time to add them in as well. Pour the mixture into a glass jar. I recommend dividing the rolled oats into individual servings – then pouring the mixture in each container and combining for the best distribution.
  • Refrigerate for at least 6 hours or overnight.
  • When ready to eat, top with 1/2 cup of fresh strawberries and other toppings you like! Highly recommend a dollop of cool whip or whipped cream.

Notes

  • To omit protein powder, use 1/2 cup of vanilla Greek yogurt and 1/2 cup of water for a thick and creamy consistency. Add more water if you prefer a thinner consistency.
*Nutrition facts are just an estimation. Individual ingredients and preparations may cause slight discrepancies. 
Nutrition Facts
Servings: 1
Amount per serving  
Calories 376
% Daily Value*
Total Fat 8.7g 11%
Saturated Fat 1g 5%
Cholesterol 15mg 5%
Sodium 169mg 7%
Total Carbohydrate 40.1g 15%
Dietary Fiber 8.6g 31%
Total Sugars 7.8g  
Protein 37.4g  
Vitamin D 0mcg 0%
Calcium 408mg 31%
Iron 6mg 34%
Potassium 397mg 8%
Keyword healthy high protein breakfast, protein powder overnight oats

Hope You Enjoy!

Every time I make overnight oats, I question why I don’t do it more often. It always seems like a daunting task, especially as a busy mom, but it’s really not – and the idea of having breakfast already made for the next few days is exciting.

Not only that, it’s like eating a creamy dessert but contains nutrients I probably wouldn’t be getting even if I made my usual eggs and toast breakfast. It’s higher in protein that my usual go-to as well. 

If you try this, please leave a comment and review! Did you do anything differently?

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