Chunky Monkey Overnight Protein Oats



Refrigerated overnight oats.  Sounds disgusting, right?  Totally not true!

These oats have the same sweet banana, nutty, chocolate flavors as Ben & Jerry’s beloved ice cream but no added sugar and none of the guilt—and just wait until you see how much protein is in them!

For those of you unfamiliar with overnight oats, it’s just a different make-ahead method of oatmeal. You simply mix together the oats with some liquid ingredients and set them in the refrigerator overnight. This softens the oats. And to make things even easier, breakfast is ready as soon as you wake up–the overnight oats are meant to be eaten cold!  Might sound disgusting but it actually is very yummy!

I started doing 22 Minute Hard Corp military boot camp workouts every morning so I need something that will stick with me and fill me up, plus give me the protein to help my muscles repair themselves. Enter over night oats. They have protein, carbs and fruit in one neat little mason jar!

To start, you’ll need a mason jar or any container that seals tightly and oats.  I use old-fashioned oats (gluten free is fine), but instant oats will work as well. Do not substitute steel-cut oats because they will not soften without cooking them.  You don’t want tough overnight oats. Blah!


Next comes the Greek yogurt and almond milk! Plain non fat Greek yogurt is a great way to sneak in protein in the mornings.  20 grams of protein!  How awesome is that?!? I like to buy the big tubs of Wegman’s Greek yogurt since I use it so much (It’s way cheaper!). If I want it flavored, I add fruit, zest or vanilla beans.  Go ahead and add that unsweetened Almond milk (or non fat milk or cashew in my case) to the jar with the oats and yogurt.


And now for the fun ingredients… chocolate, banana and nuts! Here is the unsweetened cacao powder I use. Now you can either add walnuts here or before you eat the oats (to make it just like Ben & Jerry’s) OR you can add some peanut flour.  Yes, I said peanut flour.

To shave off some calories, use peanut flour instead of jarred peanut butter or PB2. Peanut flour is made from finely ground peanuts only. Protein Plus and Jif both make one you can purchase from Amazon (they have everything) but basically you want one that the only ingredients are peanuts and salt. PB2 contains sugar, which defeats the clean eating, but if that’s all you have, it will still work.


I also add half of a half of banana’s that I chunk into small pieces.  I save the rest of the half to slice and put on the top of my oats the next morning.

The last ingredient you add is 1 tsp of raw honey or 1/2 a packet of Stevia. For those that do not know what Stevia is, it is a plant-based, no-calorie sweetener that’s clean eating friendly. AND it’s very concentrated.  I use SweetLeaf.

Once all of these are in the jar, screw the lid on tightly and use those arm muscles to shake the jar vigorously for about 45 seconds.  You can also stir it all together but what fun is that?!?


Throw it in the refrigerator overnight and the next morning when you’re running behind, breakfast is already done!

Top with walnuts (optional), the rest of the banana (also optional), grab a spoon (don’t forget this) and go!  You can eat it right out of the jar!

Life is good!

Serving Size: 1 Jar

Chunky Monkey Overnight Protein Oats

Protein packed Chunky Monkey Overnight Oats makes a healthy breakfast quick and easy!

5 minPrep Time:

8 hrCook Time:

8 hr, 5 Total Time:

Save RecipeSave Recipe


  • 1/4 cup old-fashioned oats or instant oats (gluten-free if necessary)
  • 1/2 cup plain nonfat Greek yogurt
  • 1/4 cup almond milk (non fat milk is fine)
  • 2 tbsp chopped walnuts OR 1 tbsp peanut flour
  • 1/2 a banana, chopped
  • 1 tbsp unsweetened cacoa powder
  • 1 tsp honey or 1/2 packet of Stevia


  1. Add all of the ingredients to a glass jar or container with a tight-fitting lid.
  2. Shake or stir until thoroughly combined.
  3. Cover and refrigerate overnight or 8 hours.


***Cook time reflects overnight time in the Refrigerator.***

Overnight oats are meant to be eaten cold, straight from the refrigerator!

Instant oats may be substituted for the old-fashioned oats but do not substitute steel-cut oats; they will not soften.

21 Day Fix: 1P, 1R, 1Y, 1B (if using walnuts), 2 TSP (if using PB flour and honey)



Author: Steph Potter

I am a wife and stay at home mother of two adorable little men. I'll spend a small fortune on the right pair of shoes or purse. Sometimes, I don't feel like a "real" adult. Sometimes, I feel like I'm getting old. Often at the same time. This is my space to share weekly dinner menus, healthy recipes, useful cooking tips and my fitness journey. So grab a cup of coffee, a cozy chair and enjoy!

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