About This Healthy Recipe
Creamy high-protein overnight oats blended with cottage cheese, Greek yogurt, milk, chia seeds, mixed berries, almonds, and a small amount of maple syrup.
The recipe is designed around ingredients that are widely available in U.S. supermarkets, with household measurements and gram weights shown together. That makes the recipe practical for everyday cooking while keeping the nutrition estimate transparent.
This healthy meal is intended for general education and everyday food planning. It does not diagnose, treat, prevent, or cure a medical condition and is not a substitute for individualized care.
Why Readers May Like It
- 1Cottage cheese and Greek yogurt substantially increase protein compared with basic overnight oats.
- 2Oats, chia seeds, berries, and almonds provide fiber.
- 3The recipe is prepared in advance, making breakfast easy on busy mornings.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 4 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how each ingredient contributes to the full recipe total.
4 servings
Calculated from measured ingredient weights and divided by 4 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Old-fashioned rolled oats | 3 cups | 240 g | 910 kcal | 31.7 g | 162.5 g | 15.6 g |
| Low-fat cottage cheese | 1¾ cups | 400 g | 328 kcal | 44.4 g | 13.6 g | 9.2 g |
| Nonfat plain Greek yogurt | ⅞ cups | 200 g | 118 kcal | 20.6 g | 7.2 g | 0.8 g |
| 1% milk | 1⅔ cups | 400 g | 168 kcal | 13.6 g | 20.0 g | 4.0 g |
| Chia seeds | ¼ cups | 40 g | 194 kcal | 6.6 g | 16.8 g | 12.3 g |
| Mixed berries | 2 cups | 300 g | 150 kcal | 2.4 g | 36.0 g | 1.2 g |
| Pure maple syrup | 1½ tablespoons | 30 g | 78 kcal | 0.0 g | 20.1 g | 0.0 g |
| Sliced almonds | ½ cups | 60 g | 347 kcal | 12.7 g | 13.0 g | 29.9 g |
| Calculated full-recipe total | 4 servings | 1670 g | 2293 kcal | 132.0 g | 289.2 g | 73.0 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Oat base
Protein-rich dairy
Liquid
Seeds
Fruit
Sweetener
Topping
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, sheet pan, baking dish, or air fryer required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Blend the cottage cheese
Blend cottage cheese, Greek yogurt, and milk until mostly smooth.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Combine the oats
Stir oats and chia seeds into the blended dairy mixture until evenly moistened.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Add part of the fruit
Fold in half of the berries and the measured maple syrup.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Portion the jars
Divide the mixture among four covered containers or jars.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Refrigerate overnight
Chill for at least 6 hours, preferably overnight, so the oats and chia absorb the liquid.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Finish before eating
Top each serving with the remaining berries and sliced almonds just before eating.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Vegetables and grains should be tender without becoming mushy, and sauces should lightly coat the ingredients rather than pool excessively.
Use the safe internal temperature stated in the cooking steps when animal protein or eggs are included.
The finished meal should have distinct textures, fresh flavor, and evenly distributed dressing, sauce, or seasoning.
Potential Benefits and Things to Consider
Potential Benefits
- Cottage cheese and Greek yogurt substantially increase protein compared with basic overnight oats.
- Oats, chia seeds, berries, and almonds provide fiber.
- The recipe is prepared in advance, making breakfast easy on busy mornings.
Things to Consider
- Cottage cheese can be relatively high in sodium.
- The recipe contains milk and tree nuts.
- Maple syrup is added sugar, so the measured amount is intentionally modest.
Who May Enjoy This Recipe?
It May Work Well For
- People looking for a practical breakfast with a balance of protein, produce, and minimally processed ingredients.
- Fitness-focused readers who prefer measured portions and transparent nutrition estimates.
- Busy adults and families who want a repeatable recipe with familiar U.S. grocery-store ingredients.
Best Times to Eat It
- Breakfast
- Meal prep when stored safely
- A balanced meal around work, school, or training
How to Adjust It for Different Goals
For fewer calories
Use fewer almonds and omit maple syrup for fewer calories.
For more protein
Add extra cottage cheese or Greek yogurt for more protein.
For more energy
Add a banana or extra oats for more carbohydrate before a demanding training day.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use strawberries, blueberries, or raspberries alone instead of mixed berries.
- Use walnuts instead of almonds.
- Use lactose-free dairy products if preferred.
- Use cinnamon or vanilla for extra flavor without extra sugar.
Allergen Information
Contains milk and tree nuts. Use seed toppings instead of almonds for a nut-free variation and check packaged ingredients for cross-contact statements.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Keep covered and refrigerated at 40°F (4°C) or below. Use within 3 to 4 days for best quality and food safety.
Keep perishable food at 40°F (4°C) or below and discard it if left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Keep covered and refrigerated at 40°F (4°C) or below. Use within 3 to 4 days for best quality and food safety.
Use strawberries, blueberries, or raspberries alone instead of mixed berries.
Add extra cottage cheese or Greek yogurt for more protein.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
