Creamy overnight oats layered with sweet pineapple, vanilla, crunchy coconut, and all the nostalgic flavors of pineapple upside-down cake… just packed with protein and perfect for busy mornings.

If you grew up eating pineapple upside-down cake at family gatherings, you’re going to love this breakfast. It has all the flavors that made the classic dessert so memorable (sweet pineapple, warm vanilla, and that little pop of cherry), but transformed into a creamy, protein-packed breakfast that you can meal prep in just five minutes.

As a dietitian, I’m always looking for ways to make breakfast both satisfying and realistic. I don’t want complicated recipes right when i wake up in the morning, and I’m guessing you don’t either. That’s why these high-protein pineapple upside-down cake overnight oats have become one of my favorite grab-and-go breakfasts lately.

The Greek yogurt, soy milk, and protein powder add tons of protein to help keep you full throughout the morning, while the oats and chia seeds provide fiber for steady energy. The best part is that everything comes together in one jar, no sink full of dirty dishes to scrub.

Whether you’re meal prepping for the week, heading to work, or trying to make mornings a little easier, these overnight oats taste like dessert while giving your body everything it needs to start the day.

Why You’ll Love This Recipe

• High in protein
• No cooking required
• Meal prep friendly
• Ready in 5 minutes
• Perfect grab-and-go breakfast
• Tastes like pineapple upside-down cake

Ingredients

Overnight Oats

• ⅓ cup rolled oats
• ½ cup plain Greek yogurt
• ⅔ cup unsweetened soy milk
• 1 tbsp chia seeds
• ½ tsp vanilla extract
• 1 tsp maple syrup
• 1 scoop vanilla protein powder

Pineapple Layer

• ½ cup chopped pineapple (canned in juice, drained well)
• ½ tsp shaved coconut
• coconut whip (optional)
• Maraschino cherry

Instructions

1. Add the oats, Greek yogurt, soy milk, chia seeds, vanilla, maple syrup, and protein powder to a mason jar or airtight container. Stir until well combined.
2. Allow to sit for 3-4 hours to thicken up.
3. Just before serving, top with pineapple, toasted coconut, and a maraschino cherry if desired.

Enjoy cold!

Tips

• Drain canned pineapple well so the oats stay thick and creamy.
• Use canned pineapple, an enzyme called bromelain in fresh pineapple can interact with dairy and cause a bitter taste
• Make 2-3 jars at once for an easy breakfast all week.

Storage

Store covered in the refrigerator for up to 4 days.

Dietitian Notes

Starting your day with protein and fiber can help support fullness and provide more consistent energy throughout the morning. Between the Greek yogurt, soy milk, chia seeds, and oats, this breakfast delivers a satisfying combination of protein, fiber, and healthy fats without requiring much prep time.