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High-protein blueberry overnight oats

Name: High-Protein Blueberry Overnight Oats
Prep time: 5 min
Total time: 6 h 5 min
Yield: 1 serving
Cuisine: Fitness
Ingredients: 50g rolled oats; 150ml skimmed milk; 150g quark 0% (fat-free fromage blanc); 20g vanilla whey protein; 8g chia seeds; 80g frozen blueberries

Same macro profile as protein pancakes — with zero cooking and zero effort. You build the jar the night before in 5 minutes, and the next morning breakfast is ready and waiting. 35g of protein, 380 kcal, straight from the fridge.

Macros per jar

380Calories

35gProtein

8gFat

40gCarbs

Values tracked on MyFitnessPal by Bahri · Weigh ingredients for accuracy

Why this is the busy-morning breakfast

The number one reason people skip a proper breakfast is time. This recipe removes that excuse: five minutes of prep the night before, nothing to cook, nothing to think about in the morning. You wake up to a 35g-protein breakfast that is already done.

The protein comes from three sources — quark, whey and milk — so it digests at slightly different speeds and keeps you full through the morning. The oats and chia bring slow carbs and fibre, and the blueberries add flavour and antioxidants for almost no calories. Ideal before or after an early training session.

Ingredients (1 serving)

50g rolled oatsStandard porridge oats

150ml skimmed milkOr unsweetened plant milk

150g quark 0%Fat-free fromage blanc — the protein base

20g vanilla whey proteinStir in well to avoid lumps

8g chia seedsThicken the mix and add fibre + omega-3

80g frozen blueberriesFrozen work better than fresh here

Instructions

Mix the base

In a jar, combine the oats, skimmed milk, quark, whey and chia seeds. Stir the whey in thoroughly — this is the step where lumps form if you rush it.

Top with blueberries

Drop the frozen blueberries directly on top. Do not stir them in — leave them sitting on the surface. Close the jar.

Chill overnight

Refrigerate for at least 6 hours (overnight is ideal). By morning the blueberries have thawed and released their juice down through the oats. Eat cold, straight from the jar.

Coach tips

Frozen blueberries beat fresh here — they release their juice naturally overnight and flavour the whole base. No need to thaw them first.
Stir the whey into the liquid first, before adding oats, if your protein tends to clump.
Prep two or three jars at once — they keep 2-3 days in the fridge, so your breakfasts are sorted for half the week.
Too thick in the morning? Add a splash of milk and stir. Too thin? A few more oats or an extra gram of chia next time.
Training early? This works well 60-90 minutes before a session — enough carbs for energy without sitting heavy.

Variations

Mixed berriesSwap blueberries for raspberries or a frozen berry mix.

Chocolate versionChocolate whey + 5g unsweetened cocoa, keep the berries on top.

Dairy-freePlant milk + a plant-based protein + a dairy-free yogurt instead of quark.

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