High-Protein Cranberry Overnight Oats, Meal Prep in a Jar

High-Protein Cranberry Overnight Oats in a jar are a simple and tasty way to start your day feeling full and energized. These oats combine creamy Greek yogurt, chewy cranberries, and…

By Willow • November 2, 2025 • Reading time: 6 min

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High-Protein Cranberry Overnight Oats in a jar are a simple and tasty way to start your day feeling full and energized. These oats combine creamy Greek yogurt, chewy cranberries, and a good boost of protein to keep you going through your morning. The texture is soft but with a nice pop from the dried cranberries, and they’re lightly sweetened for just the right amount of flavor.

I love making a few jars of this recipe ahead of time on busy mornings. It saves me from rushing breakfast and makes grabbing a healthy meal easy. Plus, the protein helps me feel satisfied longer, so I’m less tempted by mid-morning snacks. I usually add a sprinkle of nuts or a dash of cinnamon on top for an extra little touch just before eating.

These overnight oats also travel well, so they’re perfect for meal prep if you take your breakfast to work or school. I’ve found that letting them sit overnight really brings out the flavors and softens the oats perfectly. It’s a little morning routine I look forward to, knowing I have something nutritious and delicious ready to go.

Key Ingredients & Substitutions

Rolled Oats: Old-fashioned rolled oats work best here because they soak up moisture but still keep a nice texture. If you only have quick oats, that’s okay—they’ll get softer and creamier faster.

Greek Yogurt: This adds creaminess and protein. If you prefer dairy-free, try coconut or almond yogurt, but the texture will be a bit different.

Protein Powder: This is optional but helps boost protein. Vanilla flavor pairs nicely with cranberries. Plant-based powders or collagen peptides are good swaps if you want.

Dried Cranberries: They add chewy sweetness and a tart punch. You can swap for dried cherries, blueberries, or raisins depending on your taste.

Milk: Use whichever you like—dairy, almond, oat, or soy. Make sure it’s unsweetened if you want to control sugar.

Crunchy Base: The crushed graham crackers or granola make a fun crunchy layer at the bottom. You can use crushed nuts or seeds if you want less sweetness or gluten-free options.

How Do I Get Perfect, Creamy Overnight Oats Every Time?

Getting creamy, soft oats means giving them enough time to soak. Here’s how you can nail it:

• Mix all wet and dry ingredients thoroughly so oats absorb flavors well.
• Use a jar or container with a tight lid and refrigerate for at least 4 hours, but overnight (8+ hours) is ideal for soft, creamy texture.
• If you like your oats less thick, add a splash more milk before serving and stir.
• Add crunchy toppings like nuts or granola just before eating to keep them crisp.
• For more flavor, layer dried fruits or swirls of your favorite jam inside the jar.

Following these simple steps helps avoid mushy or dry oats and makes each bite delicious and satisfying!

Equipment You’ll Need

• Mason jars or small glass containers – perfect for layering and easy to seal for overnight chilling.
• Measuring cups and spoons – to get the right oatmeal, milk, and yogurt ratios for creamy oats.
• Mixing bowl – helps combine ingredients evenly before adding to jars.
• Spoon or small whisk – to stir protein powder smoothly into the yogurt and milk.

Flavor Variations & Add-Ins

• Swap dried cranberries for chopped fresh berries like strawberries or blueberries for a juicy, fresher taste.
• Add a spoonful of nut butter (peanut or almond) for extra protein and creaminess.
• Try cinnamon or pumpkin pie spice for a warm, comforting twist—great in fall or winter.
• Mix in chopped nuts or seeds right before eating for crunch and healthy fats.

High-Protein Cranberry Overnight Oats, Meal Prep in a Jar

Ingredients You’ll Need:

For the Oats Mix:

• ½ cup rolled oats (old-fashioned)
• ½ cup milk (dairy or plant-based)
• ½ cup plain Greek yogurt (for extra protein)
• 1 scoop vanilla or unflavored protein powder (optional)
• 1 tbsp chia seeds or flaxseeds (optional)
• 1 tbsp honey or maple syrup (optional, for sweetness)
• ¼ tsp vanilla extract
• Pinch of salt

For the Layers and Toppings:

• 2 tbsp dried cranberries (plus extra for topping)
• 2 tbsp crushed graham crackers or granola (for the bottom crunch layer)
• Optional toppings: nuts or granola for garnish

How Much Time Will You Need?

This recipe takes about 10 minutes to prepare. Then, you’ll need to refrigerate the jars overnight or for at least 4 to 6 hours to let the oats soak and soften just right.

Step-by-Step Instructions:

1. Mix the Ingredients:

In a medium bowl, combine the rolled oats, milk, Greek yogurt, protein powder, chia or flaxseeds (if using), honey or maple syrup, vanilla extract, and a pinch of salt. Stir everything together well so it’s evenly blended.

2. Prepare the Jar:

In a clean jar or container, add the crushed graham crackers or granola to the bottom. This adds a crunchy texture to your overnight oats.

3. Layer the Oats and Cranberries:

Pour half of the oat mixture into the jar over the crunchy base. Then, add a layer of dried cranberries on top, gently pressing them down. Cover this with the remaining oat mixture, filling the jar almost to the top.

4. Chill and Serve:

Seal the jar tightly with a lid and place it in the refrigerator. Let it chill overnight or for at least 4 to 6 hours. Before eating, gently stir the oats, then top with more dried cranberries, nuts, or granola if you like. Enjoy your high-protein, delicious overnight oats straight from the jar or in a bowl.

Can I Use Frozen Cranberries Instead of Dried?

Yes, but thaw them completely and drain any excess moisture before adding to avoid making the oats watery. Fresh or frozen cranberries can be a nice tart alternative, just adjust sweetness if needed.

Can I Make These Overnight Oats Without Protein Powder?

Absolutely! The Greek yogurt already adds a good amount of protein. Protein powder is optional and can be omitted or substituted with nut butter for extra protein and creaminess.

How Long Can I Store Overnight Oats in the Fridge?

Overnight oats keep well in the refrigerator for up to 4 days in a sealed jar. Just give them a quick stir before eating, and add fresh toppings to keep things tasty.

Can I Prepare Multiple Jars in Advance for Meal Prep?

Definitely! These oats are perfect for meal prep. Make several jars at once, store them in the fridge, and grab a ready-to-eat breakfast each morning.