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Salted Caramel High Protein Overnight Oats - A Creamy, Make-Ahead Breakfast

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Ingredients Method

Ingredients
  

  • 1/2 cup old-fashioned rolled oats (not quick-cooking or steel-cut)
  • 2/3 cup milk of choice (dairy, almond, oat, soy, or cashew)
  • 1/3 cup plain or vanilla Greek yogurt (or dairy-free yogurt)
  • 1 scoop vanilla or caramel-flavored protein powder (about 25–30 g)
  • 1–2 tablespoons date caramel or caramel sauce (see note below)
  • 1–2 teaspoons maple syrup or honey (optional, to taste)
  • 1/2 teaspoon vanilla extract
  • 1–2 teaspoons chia seeds (for thickness and fiber)
  • Pinch of fine sea salt (plus flaky salt for topping)
  • Optional add-ins: 1 tablespoon peanut butter or almond butter, 1 tablespoon mini chocolate chips, chopped pecans, sliced banana for serving

Method
 

  1. Make the caramel layer (optional but delicious): Stir together date caramel or caramel sauce with a pinch of sea salt. Taste and adjust sweetness. Set aside.
  2. Mix the base: In a medium bowl or jar, whisk milk, yogurt, protein powder, vanilla, and maple syrup or honey (if using) until smooth. No dry clumps should remain.
  3. Add the dry ingredients: Stir in oats, chia seeds, and a small pinch of sea salt. If you want a richer bowl, swirl in nut butter now.
  4. Layer it up: Spoon half the oat mixture into a jar, add a dollop of the caramel, then top with the rest of the oats. Finish with another small drizzle of caramel if you like.
  5. Chill: Cover and refrigerate for at least 4 hours, preferably overnight. The oats and chia will absorb the liquid and thicken.
  6. Finish and serve: In the morning, stir for extra creaminess. If it’s too thick, add a splash of milk. Top with flaky salt, chocolate chips, chopped nuts, or banana slices.