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Healthy Make-Ahead Overnight Protein Oat Smoothie Cups

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A quick and easy make-ahead breakfast combining oats, protein powder, fruit, and cottage cheese for a creamy, nutritious start to busy mornings.

Ingredients

Scale
  • 1 cup (90g) rolled oats
  • 1/2 cup (45g) protein powder (vanilla or unflavored, plant-based or whey)
  • 1/2 cup (120g) small-curd cottage cheese
  • 1 1/2 cups (360ml) milk of choice (dairy or dairy-free, unsweetened)
  • 2 tablespoons (20g) chia seeds
  • 1 cup (150g) frozen berries (blueberries, strawberries, or mixed)
  • 1 medium banana, mashed
  • 1 tablespoon (15ml) honey or maple syrup (optional)
  • 1 teaspoon (5ml) vanilla extract

Instructions

  1. Combine 1 cup rolled oats, 1/2 cup protein powder, and 2 tablespoons chia seeds in a medium bowl and stir to mix evenly.
  2. Add mashed banana, 1 1/2 cups milk, 1/2 cup cottage cheese, 1 teaspoon vanilla extract, and 1 tablespoon honey or maple syrup if using. Stir gently until combined.
  3. Fold in 1 cup frozen berries carefully to preserve texture.
  4. Divide mixture evenly into 4 to 5 mason jars or airtight containers, leaving space at the top for expansion.
  5. Seal containers and refrigerate for at least 6 hours or overnight to thicken.
  6. Optional: Blend the mixture before dividing for a smoother texture.
  7. In the morning, stir well before eating. Add a splash of milk if too thick. Serve cold.

Notes

Use small-curd cottage cheese for creaminess; avoid instant oats to prevent mushiness. Protein powder can be mixed with milk first to avoid clumps. Frozen berries keep flavor fresh without watering down. Store in fridge up to 4 days; avoid freezing prepared cups to maintain texture.

Nutrition

Keywords: overnight oats, protein smoothie, make-ahead breakfast, healthy breakfast, meal prep, protein oats, smoothie cups

Find it online: https://lemonydrinks.com/healthy-make-ahead-overnight-protein-oat-smoothie-cups-easy-recipe-for-busy-mornings/