In short
This has about 24 g protein per serving, with 9 g fiber and 360 calories. It makes 1 serving and takes about 5 minutes.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup nonfat milk
- 1/2 cup plain nonfat Greek yogurt
- 1 tablespoon chia seeds
- 2 prunes, chopped
Allergens: milk. Oats may contain gluten unless labeled gluten-free. Check your own labels.
Method
- Stir everything together in a jar.
- Cover and chill overnight, or for at least 4 hours.
- Stir again before eating. Use within 2 days.
Nutrition per serving
| Protein | Calories | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 24 g | 360 kcal | 6 g | 54 g | 9 g |
An estimate, added up from USDA values for each ingredient by weight and rounded. Your brands and portions will differ. Salt, pepper and cooking losses are not counted.
A note on this recipe
The joint advisory suggests building fiber up gradually, for example with prunes, if constipation is the concern. See GLP-1 constipation and what to eat on a GLP-1.
This is a recipe, not a treatment, and it won't suit everyone. If you have kidney disease, diabetes, a food allergy or a special diet, ask your prescriber or a dietitian.
Log it in Reko
Add the 24 g of protein to your day in Reko, against a target you set yourself. The free protein estimate gives a daily range to start from.
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Questions people ask
How much protein is in overnight oats with prunes?
About 24 g per serving, with about 360 calories and 9 g fiber. This is an estimate from USDA values, and your brands and portions will differ.
How long does overnight oats with prunes keep?
Keep it in the fridge and use it within up to 2 days.
What allergens are in overnight oats with prunes?
Allergens: milk. Oats may contain gluten unless labeled gluten-free. Check your own labels.
More high-protein recipes
Useful tools
- USDA FoodData Central, SR Legacy: Cereals, oats, regular and quick, not fortified, dry; Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim); Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program); Seeds, chia seeds, dried; Plums, dried (prunes), uncooked. Checked 2 November 2026.
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory. Am J Clin Nutr 2025;122(1):344-367.
- Cooking temperatures: FoodSafety.gov.