Save Last Tuesday morning, I was standing in my kitchen still half-asleep when my roommate asked if I could make something that wouldn't fall apart in her gym bag. That's when it clicked—overnight oats, but actually good, with peanut butter and jam swirled through like a childhood sandwich reimagined. I grabbed what I had on hand and layered everything into mason jars, not knowing this would become the breakfast I actually crave instead of tolerate. The protein powder was a game-changer, turning something indulgent into something I could feel good about eating.
My friend Sarah brought these to a camping trip and I watched grown adults fight over the last jar. There's something about eating a breakfast that's cold, creamy, and sweet while sitting around a campfire that makes it feel both fancy and deeply comforting. People kept asking for the recipe, and I realized this wasn't just convenient—it was genuinely delicious enough to share.
Ingredients
- Old-fashioned rolled oats (1 cup): They soak up the liquid perfectly without getting mushy, creating that ideal creamy texture. Steel-cut oats are too firm for overnight oats, so don't try to be fancy here.
- Unsweetened almond milk (1 ½ cups): Use whatever milk you have—dairy, coconut, soy—but unsweetened keeps the sweetness balanced since the peanut butter and jam do most of the heavy lifting.
- Plain Greek yogurt (½ cup): This is the secret ingredient that makes it taste indulgent while adding protein and creaminess that regular yogurt won't give you.
- Vanilla protein powder (1 scoop, about 30 g): Pick one that actually tastes good because you'll taste it; cheap powder can leave a chalky feeling that ruins the whole thing.
- Chia seeds (2 tbsp in base, 1 tbsp in jam): They absorb liquid and create a pudding-like texture while bumping up the fiber and omega-3s.
- Maple syrup or honey (1 tbsp base, 1 tbsp jam): Use real maple syrup if you can—it adds depth that regular sugar just doesn't have.
- Vanilla extract (½ tsp): Real vanilla makes a noticeable difference, but imitation works in a pinch.
- Salt (pinch): It sounds small but it makes everything taste more like itself instead of flat.
- Natural peanut butter (3 tbsp): The kind with just peanuts and salt, no added oils or sugar, because it has better texture and you want to taste the actual peanuts.
- Fresh or frozen strawberries (1 cup, diced): Frozen actually works better because they release more juice when they thaw and cook down.
- Lemon juice (1 tsp): It brightens the jam and keeps it from tasting too one-note sweet.
Instructions
- Mix your base:
- Combine the oats, almond milk, Greek yogurt, protein powder, chia seeds, maple syrup, vanilla extract, and salt in a medium bowl and stir until everything is evenly coated and there are no protein powder clumps hiding at the bottom. This takes about a minute of actual stirring—don't overthink it.
- Cook the strawberry jam:
- Add your strawberries and maple syrup to a small saucepan over medium heat and let them bubble gently for 5 to 7 minutes, stirring now and then, until the berries collapse and release their juice. Mash them lightly with a fork so you get chunks but not a completely smooth jam, then remove from heat and stir in the chia seeds and lemon juice, letting it cool down so it thickens up.
- Build your layers:
- Spoon half of the oat mixture into two jars or containers, then add about 1½ tablespoons of peanut butter to each one, spreading it gently so it doesn't sink straight to the bottom. Top with the remaining oat mixture, dividing evenly between the jars.
- Swirl and chill:
- Spoon 2 to 3 tablespoons of the cooled strawberry mixture on top of each jar and swirl it gently through the oats with a knife or spoon so you get pretty ribbons. Cover tightly and refrigerate overnight, or ideally for 6 to 8 hours, which lets the oats absorb all the liquid and creates that pudding-like texture.
- Wake up and eat:
- In the morning, give it a gentle stir if it seems separated—though it usually doesn't—and eat it straight from the jar or pour it into a bowl if you prefer. Top with extra strawberries or a handful of peanuts if you want extra texture.
Save One morning my mom tried this and couldn't believe it was as filling as it was—she ended up eating the whole jar without realizing it until she was done. There's something really satisfying about a breakfast that tastes like a treat but actually fuels you for hours instead of leaving you hungry by 10 AM.
Flavor Combinations That Work
Once you nail the PB and J version, you'll start seeing overnight oats differently. Swap the peanut butter for almond butter and use blueberries instead of strawberries, or go entirely different with chocolate protein powder, sliced banana, and a drizzle of almond butter swirled through. The base recipe is forgiving enough that you can experiment without worrying you'll ruin something.
Meal Prep Without the Dread
The reason this works so well for meal prep is that you're not making four separate breakfasts—you're just doubling or tripling the recipe and dividing it into jars. I make a batch every Sunday and I don't have to think about breakfast again until Wednesday, which honestly feels like a small miracle when you're rushing out the door. The jars stack in the fridge, they're portable, and they actually taste better on day three than day one because the flavors get more married.
Customizing for Your Goals
If you're trying to hit specific protein targets, this recipe is incredibly flexible—you can add an extra scoop of protein powder without it getting weird, use Greek yogurt with higher protein content, or mix in a tablespoon of almond butter right into the base. For a lighter version, reduce the peanut butter to 2 tablespoons and add more berries, and if you want it even heartier, stir in some nuts or granola right before eating. The texture stays perfect no matter what you add, which isn't true for a lot of breakfast foods.
- Store jars for up to four days in the fridge, and they actually taste better after day one when everything has melded together.
- If you need it warm, microwave for 30 to 45 seconds and stir well—it'll be more like hot oatmeal but still creamy.
- Make a double batch on prep day so you're not stuck making breakfast every single morning.
Save This breakfast completely changed how I think about mornings—it's something I actually look forward to instead of just fuel. Even on the days when everything feels chaotic, there's a mason jar of smooth, sweet, protein-packed oats waiting for you.
Recipe Help
- → Can I prepare these oats in advance?
Yes, these oats stay fresh in the refrigerator for 3-4 days, making them perfect for meal prep. The flavors actually develop more depth after sitting for a day or two.
- → What protein powder works best?
Vanilla whey or plant-based protein powder both work well. Just ensure your powder is unflavored if you prefer less sweetness, or vanilla-enhanced for that classic PB&J flavor profile.
- → Can I use different nut butters?
Absolutely. Almond butter, cashew butter, or sunflower seed butter make excellent alternatives. Each brings slightly different nutty notes that complement the strawberry jam beautifully.
- → Do I have to cook the strawberries?
Cooking breaks down the berries and releases natural juices, creating that authentic jam texture. If short on time, you can mash fresh strawberries with chia seeds and let them sit for 30 minutes to thicken.
- → Can I warm these up in the morning?
While designed to be enjoyed chilled, you can microwave for 30-60 seconds if you prefer warm oats. The peanut butter will soften and become extra gooey and delicious.