A High-Protein Breakfast for Busy Mornings

The first days of the year always seem to move fast. Routines restart, mornings get earlier, and schedules fill up quickly. Lately, that’s been especially true with work ramping up and the Seattle Seahawks heading into the playoffs, which has made being part of that environment even more exciting!

This strawberry cheesecake overnight oats recipe comes from my More Protein cookbook, a collection of 21 high-protein, realistic recipes I created to help fuel strength, energy, and performance without complicated prep or “diet food” vibes. Every recipe is designed to support an active lifestyle while still feeling satisfying, comforting, and easy to make on busy days.

On busy mornings like these, breakfast needs to be:

• fast
• nourishing
• high-protein
• and something I actually want to eat

Enter Strawberry Cheesecake Overnight Oats.

They taste like dessert, take just a few minutes to prep, and keep me fueled and focused through long mornings, without feeling heavy or boring.

Why I Love Overnight Oats for Protein Goals

As a dietitian, I’m always looking for breakfasts that:

• provide sustained energy
• support muscle recovery
• keep blood sugar steady
• don’t require cooking (because lets be honest, it has to be quick or it might not happen)

Overnight oats check all those boxes, especially when you add:

• protein powder
• chia seeds
• and a small amount of fat for satiety

This version is creamy, lightly sweet, and packed with protein while still feeling fun and comforting.

Strawberry Cheesecake Overnight Oats Recipe

Serving Size

1 serving

Ingredients

• ⅓ cup chopped strawberries
• Pinch of salt
• ⅓ cup rolled oats
• 2 tablespoons chia seeds
• 1 scoop vanilla protein powder
• 1 tablespoon whipped cream cheese
• 1 teaspoon maple syrup
• ½ teaspoon vanilla extract
• ½ cup milk or plant-based milk of choice

Instructions

1. Place the chopped strawberries and a pinch of salt into a jar or bowl. Mash lightly with a fork until softened.
2. Add the remaining ingredients to the jar.
3. Stir until everything is well combined and smooth.
4. Cover and refrigerate for at least 4 hours, or overnight.
5. Top with extra strawberries before serving if desired.

Dietitian Tips for the Best Texture

• Use rolled oats, not quick oats, for the creamiest texture
• Mash the strawberries first as it naturally sweetens the oats
• If the oats thicken too much, stir in a splash of milk before eating
• Letting them sit overnight gives the best cheesecake-like consistency

Easy Variations

• Dairy-Free: Use dairy-free cream cheese, plant milk, and vegan protein powder
• Higher Protein: Add an extra tablespoon of Greek yogurt
• Lower Sugar: Skip the maple syrup and rely on the fruit
• Meal Prep: Make 2–3 jars at once for grab-and-go mornings

Why Breakfast Matters (Especially on Busy Days)

Starting the day with a balanced breakfast does more than just “check a box.” It helps set the tone for your hunger, energy, and focus for the rest of the day.

When you eat enough protein, fiber, and fat in the morning, it helps:

• stabilize blood sugar
• reduce intense hunger later in the day
• support steady energy (instead of crashes)

This is especially helpful for people who feel “fine” all morning…
and then suddenly find themselves standing in front of the fridge or pantry around 4 PM, eating handfuls of chips or snacks before dinner because hunger hits all at once.

Skipping breakfast or under-eating earlier in the day often leads to:

• low energy in the afternoon
• strong cravings
• feeling out of control around food later

A protein-rich breakfast like these overnight oats helps smooth out that hunger curve, so you’re not playing catch-up by late afternoon.

The Jars I Use for Overnight Oats

One of the reasons overnight oats work so well for busy mornings is having the right containers on hand.

I use wide-mouth glass jars with lids so they’re:

• easy to stir
• easy to clean
• perfect for meal prep
• fridge + dishwasher safe

You can find the exact jars I use here on Amazon:
Wide-Mouth Glass Jars for Overnight Oats

They’re great for overnight oats, chia pudding, yogurt bowls, and even salads.