Name: Overnight Oatmeal High-Protein Banana Pudding Parfaits
Prep time: 15 min
Total time: 4 h 15 min
Cuisine: American
Ingredients: 2 cups cottage cheese or Greek yogurt; 2 scoops vanilla protein powder; 2 teaspoons vanilla extract; 3 medium ripe bananas, divided; 2 to 3 tablespoons pure maple syrup or raw honey, to taste; 2 cups old fashioned rolled oats; 1/4 cup chia seeds; 2 cups unsweetened milk of choice; 2/3 cup plain Greek yogurt

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Creamy, naturally sweet, and packed with nourishing ingredients, these overnight oatmeal high-protein banana pudding parfaits are an easy make-ahead breakfast that feels indulgent while keeping you energized. With a pudding-like texture and balanced protein, fiber, and healthy fats, this recipe is perfect for busy mornings or meal prep days.

Why You’ll Love This Recipe

These parfaits are simple to prepare and require no cooking at all. Everything is made ahead of time, so breakfast is ready the moment you open the fridge. The combination of soaked oats, chia seeds, Greek yogurt, cottage cheese, and protein powder creates a filling meal that keeps you satisfied for hours. The banana pudding layer adds natural sweetness and a smooth, dessert-like texture without being heavy. They’re also easy to customize based on your preferred milk, sweetener level, or toppings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the banana pudding layer
2 cups cottage cheese or Greek yogurt
2 scoops vanilla protein powder
2 teaspoons vanilla extract
3 medium ripe bananas, divided
2 to 3 tablespoons pure maple syrup or raw honey, to taste

For the overnight oats
2 cups old fashioned rolled oats
1/4 cup chia seeds
2 cups milk of choice, unsweetened
2/3 cup plain Greek yogurt

Directions

In a medium mixing bowl, combine the rolled oats, chia seeds, milk, and Greek yogurt. Stir very well until fully combined. Let the mixture sit for 5 minutes, then stir again to ensure the chia seeds are evenly distributed. Cover and refrigerate overnight or for at least 4 hours, until thick and creamy.

When the oats are ready, prepare the banana pudding layer. Add the cottage cheese or Greek yogurt, vanilla protein powder, vanilla extract, 2 bananas, and maple syrup or raw honey to a high-speed blender. Blend until completely smooth and creamy. Taste and adjust sweetness if needed.

To assemble the parfaits, spoon a layer of overnight oats into the bottom of four jars or containers. Add 2 to 3 spoonfuls of the banana pudding mixture on top. Repeat the layers until all components are evenly divided.

Slice the remaining banana and add it to the top of each parfait. Cover and refrigerate until ready to enjoy.

Servings and timing

Servings: 4 parfaits

Prep time: 15 minutes
Chilling time: at least 4 hours or overnight
Total time: approximately 4 hours 15 minutes (mostly inactive)

Variations

For extra texture, add chopped nuts, sliced strawberries, or blueberries between the layers. You can make this recipe dairy-free by using a thick plant-based yogurt and your favorite unsweetened non-dairy milk. For a stronger banana flavor, use very ripe bananas with brown spots. If you prefer a thinner pudding layer, blend in a few tablespoons of milk until your desired consistency is reached.

Storage/Reheating

Store the assembled parfaits in airtight containers in the refrigerator for up to 3 days. These are designed to be eaten cold, straight from the fridge. If you prefer them warm, gently heat the oat portion only and add the banana pudding on top after warming.

FAQs

Can I make these parfaits completely dairy-free?

Yes, you can use plant-based yogurt, non-dairy milk, and a dairy-free protein powder to keep the recipe dairy-free.

Are overnight oats safe to eat cold?

Yes, overnight oats are meant to be eaten cold and have a soft, pudding-like texture after soaking.

Can I reduce the sweetness?

Absolutely. Start with less maple syrup or honey and adjust after blending the banana pudding.

What type of oats work best?

Old fashioned rolled oats are ideal because they soften well without becoming mushy.

Can I use flavored yogurt?

Plain yogurt is recommended so you can control the sweetness, but lightly flavored varieties can work if they are not overly sweet.

How do I keep bananas from browning?

Because the bananas are blended into the pudding, browning is minimal. Adding the sliced banana just before eating also helps.

Can I prepare this for meal prep?

Yes, this recipe is excellent for meal prep and stays fresh for several days when refrigerated.

Is this recipe suitable for kids?

Yes, it’s naturally sweet and creamy, making it appealing and nourishing for kids.

Can I skip the protein powder?

You can omit it, but the protein content will be lower. The texture will still be creamy from the yogurt and bananas.

What containers work best?

Glass jars with lids work well, especially 8-ounce or 16-ounce jars, depending on portion preference.

Conclusion

Overnight oatmeal high-protein banana pudding parfaits are a delicious solution for stress-free mornings. With minimal prep, wholesome ingredients, and a creamy, satisfying texture, this recipe delivers both nutrition and comfort in every bite. Prepare them ahead, customize to your taste, and enjoy a balanced breakfast that’s ready whenever you are.