These Matcha Overnight Oats are cool, creamy, naturally energizing, and packed with good-for-you ingredients and 28 grams of protein. They taste like a matcha latte and come together in just a few minutes (the fridge does the rest!)—perfect for meal prep or a quick, nourishing, and convenient meal to start your day.
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Mornings are just so much smoother and easier with these matcha overnight oats waiting in the fridge. They’re cool, creamy, and packed with protein (28 grams!)—perfect for busy weekdays when you want something fast, tasty, and nourishing.
Blended with vanilla Greek yogurt, a drizzle of maple syrup, and a touch of matcha powder, these oats are a matcha latte in breakfast form. Stir them up in a glass jar, cup, or mason jar the night before, soak them overnight, and you’ve got a wholesome, grab-and-go breakfast with a delicious earthy-grassy green tea taste (and a gentle caffeine boost to boot!).
For another healthy and tasty matcha recipe, check out my Matcha Protein Shake.
Why You'll Love This Matcha Oatmeal Recipe
- Naturally energizing. With a non-buzzy caffeine boost from matcha, these oats give you steady energy without the coffee jitters.
- Protein-packed and satisfying. A combo of Greek yogurt, chia seeds, and optional protein powder starts your morning on a strong foot with up to 28 grams of protein per serving.
- Easy meal prep. A recipe so easy you could make it with your eyes shut! Just measure, stir, soak overnight, and come morning time, this cool and creamy breakfast is all yours!
Ingredients and Substitutions
Milk of Choice - Use the milk that fits your diet and preference: dairy milk, oat milk, almond milk, coconut milk, or soy milk are all great options, though I often use dairy for its higher protein content.
Maple Syrup – This adds natural sweetness. For an easy, processed-sugar-free swap, use agave syrup or honey.
Vanilla Greek Yogurt – Gives the oats a creamy mouthfeel as well as protein and flavor! If needed, you can also use plain yogurt. To make the recipe dairy-free and vegan, use a plant-based yogurt (such as coconut, almond, or soy).
Culinary-Grade Matcha Powder – Provides that earthy, grassy green tea flavor and a subtle caffeine lift. You can find matcha in the coffee and tea aisle of well-stocked grocery stores, at specialty tea shops, and online. You can also use ceremonial-grade matcha for a purer, grassier flavor, but it is often more expensive.
Vanilla Protein Powder (optional) – Stir in 2 tablespoons to add 10 grams of protein, but feel free to skip it if you prefer a lighter breakfast. I prefer the flavor and consistency of whey protein, but any variety works.
Old-fashioned rolled oats – For the best texture, use old-fashioned oats. Choose quick oats or instant oats for a shorter chill time, thicker consistency, and less chew.
Chia seeds – These help thicken the oats. They also add fiber, protein, and omega-3s.
Salt – Just a pinch balances the flavors. On a low-sodium diet? Simply omit it.
Toppings – Add your favorites: sliced banana, fresh blueberries or raspberries, almond slices, hemp seeds, chocolate chips, nut butter, or coconut flakes. The options are endless!
How to Make Matcha Overnight Oats
For the complete recipe and measurements, scroll to the recipe card at the bottom of this post.
Step 1: Add the milk, maple syrup, Greek yogurt, matcha, and protein powder (if using) to a blender or blending cup.
Step 2: Blend with a high-speed blender, immersion blender, or milk frother until smooth. Transfer the mixture to a glass cup or Mason jar.
Step 3: Add the oats, chia seeds, and a pinch of salt. Stir well to combine.
Step 4: Cover and refrigerate for 8 hours or overnight if using old-fashioned oats or 2-3 hours if using instant oats.
Step 5: Top with your favorite toppings (berries, bananas, chocolate chips, hemp seeds, etc.) and enjoy!
Recipe Pro-Tips
- Blend the matcha base. Using a blender, immersion blender, or milk frother to blend the matcha with the milk and yogurt helps fully dissolve the green tea powder (which can clump easily) and combines the milk and yogurt, giving the oats a super silky texture.
- Adjust the matcha to your taste. If you're new to matcha or prefer a milder flavor, blend in 1 teaspoon and work up from there.
- Soak until fully hydrated. For the best consistency, refrigerate old-fashioned oats overnight or at least 6–8 hours. Quick oats need to soak for only 2-3 hours.
- Prep multiple at once. These oats are great for meal prep (just grab a jar and go!). Multiply the ingredients by the desired amount, blend the liquids and matcha in a blender, stir in the dry ingredients, and divide between jars for filling, no-stress breakfasts all week.
Recipe Variations
- Dairy-Free and Vegan: Use a plant-based yogurt (like almond, soy, or coconut), your favorite non-dairy milk (such as oat milk, almond milk, or soy milk), and vegan protein powder.
- Very Vanilla: Amp up the vanilla flavor by blending in ¼ teaspoon of pure vanilla extract.
- White Chocolate: Matcha and white chocolate are a match (see what I did there?) made in heaven. Swap white chocolate (or white chocolate macadamia!) protein powder for vanilla for an indulgent twist.
- Extra-High Protein: For 35+ grams of protein per serving, use dairy milk, Greek yogurt, protein powder, and protein oats. For even more protein, go with filtered dairy milk!
- Kid-Friendly: Introduce your little ones to the delightful flavor of matcha by omitting the protein powder and using decaf matcha instead of standard.
Storage Directions
- Refrigerating: Once prepared, the oats can be kept in a covered, airtight container for up to 5 days.
- Freezing: The oats can also be frozen in a freezer-safe container for up to 3 months. Defrost them in the refrigerator overnight before enjoying.
FAQs
Sure! The oats are still plenty satisfying without it. The milk, oats, Greek yogurt, and chia seeds deliver about 18 grams of protein on their own, so you'll still get a decent amount of protein.
Culinary-grade matcha works best here. It’s more affordable, has a great flavor, and blends well. Ceremonial-grade matcha is smoother and slightly sweeter but is pricier and can be hard to find.
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More High-Protein Overnight Oat Recipes
- Raspberry Overnight Oats
- Cottage Cheese Overnight Oats
- Apple Cinnamon Overnight Oats
- Peach Overnight Oats
- Chocolate Overnight Oats
- Blended Overnight Oats
If you liked and made this High-Protein Matcha Overnight Oat Recipe, don't forget to rate it and let me know how you liked it in the comments. I always love hearing from you!
Recipe Card
Matcha Overnight Oats
Ingredients
- ½ cup milk
- 1 tablespoon maple syrup
- ¼ cup vanilla Greek yogurt
- 1 ½ teaspoons culinary grade matcha powder
- 2 tablespoons vanilla protein powder optional
- 1 heaping ½ cup old-fashioned oats or instant oats
- ½ tablespoon chia seeds
- Pinch salt
- Toppings berries, bananas, chocolate chips, hemp seeds, etc.
Instructions
- Add the milk, maple syrup, Greek yogurt, matcha, and protein powder (if using) to a blender, blending cup, or Mason jar. Blend with a high-speed blender, immersion blender, or milk frother until smooth. Transfer the mixture to a glass cup or Mason jar if it's not already in one.
- Add the oats, chia seeds, and a pinch of salt. Stir well to combine.
- Cover and refrigerate for 8 hours or overnight if using old-fashioned oats or 2-3 hours if using instant oats.
- Top with your favorite toppings and enjoy!
Notes
- Refrigerating: Once prepared, the oats can be kept in a covered, airtight container for up to 5 days.
- Freezing: The oats can also be frozen in a freezer-safe container for up to 3 months. Defrost them in the refrigerator overnight before enjoying.
- Blend the matcha base. Using a blender, immersion blender, or milk frother to blend the matcha with the milk and yogurt helps fully dissolve the green tea powder (which can clump easily) and combines the milk and yogurt, giving the oats a super silky texture.
- Adjust the matcha to your taste. If you're new to matcha or prefer a milder flavor, blend in 1 teaspoon and work up from there.
- Soak until fully hydrated. For the best consistency, refrigerate old-fashioned oats overnight or at least 6–8 hours. Quick oats need to soak for only 2-3 hours.
- Prep multiple at once. These oats are great for meal prep (just grab a jar and go!). Multiply the ingredients by the desired amount, blend the liquids and matcha in a blender, stir in the dry ingredients, and divide between jars for filling, no-stress breakfasts all week.
