There is something deeply comforting about waking up to a breakfast that is already done for you. No rush. No decisions. No blood-sugar crash waiting to happen by 10 am. These high protein chocolate overnight oats with berries have become one of my most relied-on summer breakfasts for exactly that reason.

They’re cool, creamy, chocolatey, filling, and deeply nourishing. They hit every pillar of a Hot & Healthy balanced meal – protein, carbs, fibre, and healthy fats – without feeling heavy or restrictive. They keep you full for hours, support your hormones, and stop that mid-morning snack hunt before it even begins.

This is not one of those tiny “diet breakfasts” that leaves you hungry and impatient an hour later. This is the kind of breakfast that stabilises appetite, fuels training, supports fat loss, and makes life feel organised from the very first bite of the day. And the best part is how simple it is!

Why High Protein Chocolate Overnight Oats Work So Well

So many women skip breakfast because they feel rushed, not hungry yet, or stuck in the habit of under-eating early in the day and over-eating at night. Unfortunately, that pattern is one of the fastest ways to spike cortisol, throw hunger hormones off balance, and create cravings that feel impossible to control later on.

A high protein, high fibre breakfast changes everything. It lowers cortisol in the morning, stabilises blood sugar, keeps you full for longer, and supports consistent energy without crashes. When you eat properly in the morning, you make better choices all day without relying on willpower.

These chocolate overnight oats work so well because they give you:

• Slow-release carbs from oats
• Fibre from chia seeds and berries
• Protein from yoghurt and protein powder
• Healthy fats from nuts

This is exactly how Hot and Healthy balanced meals are built.

Ingredients You Will Need:

• 50g rolled oats
• 10g chia seeds
• 1 cup of water (to soak the oats)
• 20g chocolate protein powder (I used Naked Harvest Supplements )
• 100g plain, low-fat Greek yoghurt
• 10g walnuts or almonds
• 100g fresh or frozen mixed berries

This recipe is based on 1 serving.

How to Make Chocolate Overnight Oats

1. Add the oats, chia seeds, water and chocolate protein powder to a bowl.
2. Mix everything well until fully combined and smooth. Depending on how you like your overnight oats – add more water for a runnier mix, or less water for a thicker mix.
3. Add the frozen berries on top, or mix through if you prefer. They will de-frost overnight.
4. Top with Greek yoghurt and finish with a sprinkle of walnuts or almonds.
5. Cover the bowl and place it into the fridge overnight to soften and thicken beautifully (or for at least 2+ hours).

In the morning, simply pull them out and enjoy a cold, creamy, high protein breakfast that feels like dessert but fuels like a performance meal. It’s especially perfect on warm summer days when hot breakfasts feel too heavy.

These overnight oats are also ideal for on-the-go mornings and meal prep. Make 3-4 serves at once, portion into containers, pack a spoon and you’ve got a high protein breakfast ready to go! Store in the fridge for up to 5 days.

Calories & Macros

These high protein chocolate overnight oats are designed to support fat loss, maintenance or building muscle depending on portion size.

Approximate nutrition breakdown per serve:

• Calories: 410 kcal
• Protein: 30 g
• Carbohydrates: 45 g
• Fat: 12 g
• Fibre: 10 g

This is a true Hot & Healthy balanced breakfast! It’s high protein for muscle and satiety, carbs for energy, fibre for gut health and healthy fats for hormones.

Why You Should Not Skip Breakfast (Especially as a Woman)

Skipping breakfast is often framed as discipline. In reality, for many women, it leads to hormone disruption, higher cortisol, and stronger cravings later on.

When cortisol stays elevated through the morning, your body feels under threat. Hunger hormones increase. Blood sugar becomes unstable. By mid-afternoon, it feels harder to say no to quick snacks, sugar hits, or oversized portions. A structured breakfast like this one does the opposite. It tells your nervous system that you are safe, fuelled, and supported. It brings appetite under control naturally, without forcing restriction. This is one of the simplest shifts women can make to improve fat loss, mood, energy and consistency.

High Protein, High Fibre, High Satisfaction

These overnight oats deliver on every front. Protein helps preserve lean muscle, supports toning, and keeps you full. Fibre supports digestion, gut health, and appetite regulation. Carbohydrates fuel your brain and training. Healthy fats slow digestion and improve satiety.

Nothing here is extreme. Nothing here is missing. That’s why it works. This is how you eat when your goal is not just to lose fat, but to feel calm, energised and in control all day.

Why Chocolate Breakfasts Are Not As ‘Naughty’ As You Might Think

Chocolate gets painted as indulgent, off-limits, and something to “earn.” But when it’s built into a high protein, high fibre breakfast, it becomes one of the smartest tools for consistency. Starting your day with a chocolate-based meal removes that feeling of being restricted. You don’t begin the morning already craving what you “can’t have.” Instead, you feel satisfied, calm, and in control. That psychological shift matters more than most people realise. When breakfast feels enjoyable, you’re far less likely to rebel later in the day. Enjoyment builds adherence. Adherence builds results. This is exactly why simple, chocolate-based breakfasts like these overnight oats are often easier to stick to long-term than plain, joyless options.

Chocolate isn’t the problem. Chaos is. Structure with pleasure is what actually works.

How to Adjust This Breakfast to Fit Your Goals

These high protein overnight oats work beautifully in both fat loss and maintenance phases. The structure always stays the same. Only the portions change.

If fat loss is your goal, you keep all the ingredients exactly as they are and stay mindful of portion size. Nothing is removed. Nothing is forbidden. The focus stays on balance and consistency. If your goal is maintenance or building muscle, you can comfortably increase the portion size of the rolled oats and or the Greek yoghurt to support higher energy demands and recovery.

The point here is flexibility. No meal is “good” or “bad.” Every recipe inside The Hot & Healthy Method is designed to adapt with you through different phases of your life without forcing extremes.

Want to Build Hot & Healthy Balanced Meals Like This Every Day?

If you love this style of eating but still feel confused about your calories, protein or portions, that’s exactly what The Hot & Healthy Method is built for. Our nutrition and wellness coaching isn’t restrictive or extreme. It’s structured, personalised and designed to give you control over your results for life!

Spend 3 to 6 months learning how to fuel your body with confidence, clarity, and control – and stay Hot & Healthy for good.

👉 Apply for 1:1 Private Coaching