(High Protein, Good for Low Appetite)
If you’re on a GLP-1 medication, breakfast can be one of the hardest meals to figure out—especially when you need something high-protein, easy to eat, and not too heavy.
A simple, high-protein breakfast that’s easy to eat—even when you’re not hungry.
These peanut butter overnight oats fulfill GLP-1 meal requirements: high protein, high fiber, and light enough to eat when you don’t feel like eating. It’s perfect for easy meal prep—and you probably already have most of the ingredients in your cupboard.
I make this for breakfast regularly in the summer. Like most overnight oat recipes, it’s easy to make—but this one is filling, high in protein, and still light enough to eat when food doesn’t sound appealing. Plus, it’s cold (who wants to cook in the summer?) and lightly sweet from the banana.
Why These Overnight Oats Work on a GLP-1 Diet
- High protein to help meet daily goals
- Easy-to-eat portions when appetite is low
- Not overly heavy or hard to digest
- Combines protein and fiber for satiety
- Perfect for simple meal prep (no cooking)
Practical, high-protein breakfasts like this make it much easier to stay consistent. It tastes good, it’s simple, and it works—even when you’re not hungry but still need to eat.
Nutrition Breakdown
(Per Serving)
- 371 calories (476 with banana)
- 28g protein
Time & Prep
- Prep time: 5 minutes
- Cook time: 0
- Chill time: 4 hours (minimum) in the refrigerator
The hardest thing about this breakfast is slicing the banana.
Ingredients
- ½ cup Old-Fashioned Rolled Oats
- ½ cup Non-Fat Vanilla Greek Yogurt
- ½ cup Fat-Free Milk (or skim milk)
- 2 Tbsp Powdered Peanut Butter
- 1 Tbsp Chia Seeds
- ½ tsp. Vanilla
Toppings
- Banana
- 1-2 Tbsp Honey if desired
Instructions
- In a bowl or jar, stir together Greek yogurt, milk, and vanilla until smooth
- Stir in powdered peanut butter and chia seeds
- Add oats and stir to combine
- Cover and refrigerate for at least 4 hours (overnight gives the best texture)
- Top with sliced banana before serving
- Add 1-2 Tbsp honey if desired
What Makes This High-Protein
- Non-fat Vanilla Greek yogurt has 12-17g protein
- Fat-Free Milk has 4g protein
- Powder Peanut Butter has 8g protein
- Chia Seeds have 2-3g protein
Together, these ingredients create a simple, high-protein breakfast that’s easy to tolerate on a GLP-1 diet.
How I Eat This
- Slice up a banana
- Drizzle some honey
- Grab my coffee and add:
- Nonfat half-and-half
- Collagen
- Settle in and scroll Pinterest for a bit
An easy, no-cook breakfast you can actually sit down and enjoy.
High-protein breakfasts like these overnight oats don’t get much simpler. With 28g of protein in the oats alone, plus a banana and added protein in your coffee, this breakfast can easily reach around 35g of protein for about 550 calories.
If you’re looking for another easy, no-cook, high-protein breakfast for GLP-1, check out my Peanut Butter Chocolate Chia Seed Breakfast Pudding. It’s just as simple to make and has 16g of protein—another great choice for low-appetite days.
Related Reading
- My 7-Day GLP-1 Meal Plan
- How Much Protein Do You Really Need on a GLP-1?
- Nutrition Basics for GLP-1 Users
- My GLP-1 Grocery List
Nutrition
| Nutrition Facts | |
| Servings 1.0 | |
| Amount Per Serving | |
| calories 371 | |
| % Daily Value * | |
| Total Fat 8 g | 12 % |
| Saturated Fat 1 g | 4 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 3 g | |
| Trans Fat 0 g | |
| Cholesterol 8 mg | 3 % |
| Sodium 209 mg | 9 % |
| Potassium 598 mg | 17 % |
| Total Carbohydrate 48 g | 16 % |
| Dietary Fiber 9 g | 34 % |
| Sugars 12 g | |
| Protein 28 g | 56 % |
| Vitamin A | 5 % |
| Vitamin C | 1 % |
| Calcium | 35 % |
| Iron | 15 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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