PB&J Blended Overnight Oats (High-Protein Breakfast for Muscle Building)

If you’re looking for a high-protein breakfast that supports muscle growth and tastes like comfort food, these PB&J blended overnight oats are it.

This recipe is my go-to when I want the nostalgia of a  PB&J sandwich, but with the added protein and carbohydrates needed to re-fuel myself post-workout.

Why PB&J Blended Overnight Oats Are Ideal for Muscle Building

When building muscle, your meals need to provide:

• Enough protein to stimulate muscle protein synthesis (building new muscle).

• Carbohydrates to fuel training and recovery.

• Calories to support muscle growth.

PB&J blended overnight oats provide all three in a balanced breakfast that is easy to prep (It takes less than 10 minutes!)

Muscle-Building Benefits

• 30–40g protein per serving

• Carbohydrates from oats & jam to re-fuel and recover

• Moderate fats from healthy sources like nut butter and chia seeds

• Blended texture for easier digestion (and it makes it taste like cheesecake!)

• Fiber to help you feel full!

  
  

PB&J Blended Overnight Oats Recipe

Ingredients

• ¼ cup (40 g) oat flour (or blended rolled oats)

• ½ cup (110 g) fat-free Greek yogurt (I prefer Fage 0%)

• 1 tbsp (20 g) peanut butter

• 1 tbsp (30g) raspberry or strawberry jam

• 1 tbsp (10 g) chia seeds

• ½ tsp (2 g) stevia

• ½ cup (110 g) fat-free milk (use Fair life for added protein)

• Optional: 10 g vanilla protein powder of choice for an even higher protein option!

Instructions

1. Blend your oats (if you are NOT using oat flour)

2. Add all ingredients into a jar or airtight container. I like these overnight oats containers.

3. Refrigerate overnight (or at least 4 hours).

4. Stir and enjoy cold, or warm slightly if desired.

These PB&J blended overnight oats will thicken as they sit and become ultra-creamy by morning.

PB&J Blended Overnight Oats Nutrition

• Calories: 450-500

• Protein: 30–40g

• Carbohydrates: 50-60g

• Fat: 15–20g

This macro-friendly recipe makes PB&J blended overnight oats ideal for muscle building, especially when paired with resistance training. Ideally, you want something high in protein and carbohydrates and moderate in fat after training.

How PB&J Blended Overnight Oats Support Muscle Growth

1. High-Quality Protein

Protein from the Greek yogurt and milk provides leucine-rich protein to stimulate muscle repair and growth. Leucine is an amino acid (building-block of protein) that is essential for building muscle.

2. Carbohydrates for Performance and Recovery

Oats and jam restore our muscle glycogen. Muscle glycogen is our body’s fuel storage that we rely on during intense strength training.

3. Healthy Fats for our Hormones

Peanut butter and chia seeds will make you feel full while supporting hormonal balance.

When to Eat PB&J Blended Overnight Oats

• Pre-workout breakfast (1–2 hours before lifting)

• Post-workout meal for recovery (ideally 30-60 minutes post workout, but no longer than 5-6 hours).

• Quick weekday breakfast when time is limited

  
  

You might find that because they’re blended, PB&J blended overnight oats are easier on digestion than traditional oats. Additionally, oats offer many nutritional benefits. So, if you have tried overnight oats before and didn’t like them, try blended oats!

How to Adjust PB&J Blended Overnight Oats for Your Goals

To increase calories for muscle gain:

• Add more peanut butter or another type of nut butter (cashew butter would be so yummy!)

• Use whole milk instead of skim milk

• Add extra fruit or throw in some chocolate chips

• Add nuts (walnuts, hazelnuts or crushed Brazil nuts would be delicious)

To reduce calories:

• Use powdered peanut butter only (PB2 is lower in fat and higher in protein)

• Skip the jam and add more stevia (or just simply use a flavored protein powder)

  
  

Dietitian Tip

Keep it simple! You don’t need to overcomplicate muscle-building post-workout. Try to get a good balance of carbs and protein. Typically a 2:1 ratio of carbs to protein is ideal post-workout. Keep fat moderate and remember it’s more important to hit your protein goals for the day (1.6-2.2 gm/kg per day for most people) than to consume a large amount of protein directly post-workout.

More High-Protein Breakfast Ideas for Women

If you want to build muscle and increase strength in the gym, explore more of our dietitian-approved, high-protein recipes.