Turn basic overnight oats into a protein-packed breakfast with these high-protein overnight oats! Ready in 5 minutes and filled with over 45 grams of protein, this easy protein overnight oats recipe is a wonderful meal prep idea that will keep you fueled and full all morning long.
I don’t know about you, but I love oatmeal. It’s quick, easy, and inexpensive, and I could easily eat it every morning if I had to. Give me warm oatmeal in the winter, and overnight oats in the summer, and I’d be a happy camper.
The only downside to oatmeal is that it’s not particularly high in protein. Fortunately, there are many ways to add protein to oatmeal and by using a combination of those ingredients, you can easily turn basic overnight oats into high-protein overnight oats in a few simple steps.
Why You’ll Love This Protein Overnight Oats Recipe
- High in Protein – With over 45 grams of protein per serving, these oats are a protein-packed breakfast!
- Full of Fiber – The combination of rolled oats, chia seeds, and berries ensures this protein overnight oats recipe is high in fiber too.
- Easy to Make – Just add everything to a jar and stir!
- Great for Meal Prep – These high-protein overnight oats keep well in the fridge for days, which makes them perfect for meal prep!
- Versatile – Once you get the basics down you can flavor these protein overnight oats any way that you like and they are a fun way to use protein powder.
Ingredients for High-Protein Overnight Oats
- Oats – I recommend using old-fashioned rolled oats but quick-cooking oats will also work well. Do not use instant oats (i.e. pre-cooked oats) or steel-cut oats, they will not absorb as much liquid or provide as good of a texture.
- Chia Seeds – To thicken the overnight oats, create a rich and creamy texture, and add some healthy fats and a bit of protein at the same time.
- Protein Powder – The recipe calls for vanilla protein powder, but you can use any flavor your like. Be sure to use the best protein powder possible.
- Greek Yogurt – To add a big boost of protein and help to creamy a creamy texture. You can use whole milk or non-fat Greek yogurt. You can use plain yogurt; however, it won’t be as high in protein.
- Milk – Using cow’s milk helps to add additional protein to the oats. Although you can use almond milk or non-dairy milk, they will not provide nearly as much protein.
- Berries – To add some extra flavor and fiber. You can use fresh berries or fresh fruit of your choice.
Although optional, you can add a spoonful of honey or maple syrup to sweeten the protein overnight oats if you like. Depending on the flavor and sweetness of your protein powder you may or may not need it.
Dietary Adaptions
To Make them Gluten-Free: No adaptations are needed, this recipe is gluten-free. Just be sure to use certified gluten-free rolled oats.
To Make them Dairy-Free: You can make this recipe dairy-free by swapping the cow’s milk for unsweetened almond milk, soy milk, or coconut milk, and swapping the Greek yogurt for dairy-free yogurt, such as coconut milk yogurt, however, the oats will not be as high in protein.
How to Make Protein Overnight Oats
Here’s how you’ll make these high-protein overnight oats:
- Add the dry ingredients to a jar. Add the old-fashioned rolled oats, protein powder, chia seeds, milk, and Greek yogurt to a mason jar.
- Give it a good stir. Using a small spoon, stir the ingredients together until well combined.
- Place in the fridge overnight. Once mixed, cover the mason jar with a lid and place it in the fridge overnight.
- Serve with toppings of your choice. In the morning, take the mason jar out of the fridge and serve the protein overnight oats with fresh berries, nut butter, sliced bananas, or other toppings of your choice.
You can find the step-by-step instructions in the recipe card below.
Red’s Nutrition Tip
Want to add some extra protein to your protein overnight oats? Add a drizzle of almond butter or peanut butter on top!
Best Protein Powder for Overnight Oats
You can use a whey protein powder, plant-based, or vegan protein powder to make protein overnight oats. This recipe calls for vanilla protein powder, as it provides a neutral base flavor for toppings, however, you can use any flavor of protein powder for protein overnight oats. In addition to vanilla protein powder, chocolate protein powder, peanut butter protein powder, strawberry protein powder, and unflavored protein powder would all work well in this recipe.
Do you need to add protein powder to protein overnight oats?
Adding protein powder to overnight oats helps to ensure the oats contain extra protein, however, it is not essential. If you prefer to make your overnight oats without protein powder, you can combine rolled oats with milk, Greek yogurt, and chia seeds and still create overnight oats with over 20 grams of protein per serving.
Optional Add-Ins for High-Protein Overnight Oats
Once you’ve got the basic ratio of oats, milk, yogurt, and protein powder down, you can add a variety of add-ins and toppings to your protein overnight oats to flavor them any way that you like.
- Berries
- Fresh fruit
- Banana slices
- Peanut butter
- Almond butter
- Chocolate chips
- Coconut flakes
- Maple syrup
- Honey
- Brown sugar
- Vanilla extract
More Flavors to Try:
Protein Overnight Oats FAQs
Yes, overnight oats are a healthy and balanced breakfast rich in fiber and micronutrients including manganese, phosphorus, magnesium, copper, iron, and zinc (1).
A basic overnight oats recipe, made with rolled oats, chia seeds, and almond milk, is not a great source of protein, however, you can increase the protein content of overnight oats by making them with cow’s milk, Greek yogurt, and protein powder.
Overnight oats made with almond milk are not particularly high in protein since almond milk is not a significant source of protein. To make high-protein overnight oats, it is best to make overnight oats with cow’s milk as it contains 8 grams of protein per cup, compared to almond milk which contains only 1 gram of protein per cup.
Overnight oats and regular are both healthy breakfast recipes. In fact, overnight oats and regular oatmeal are far more similar than they are different, they are merely prepared a different way; overnight oats are soaked in liquid, while regular oatmeal is made by boiling oats in liquid.
Storage
Once prepared, protein overnight oats can be stored in an airtight container in the fridge for up to 5 days. Protein overnight oats cannot be frozen.
More Healthy Breakfast Recipes:
- Blended Baked Oats
- Chocolate Protein Blended Overnight Oats
- Mixed Berry Baked Oatmeal
- Blueberry Yogurt Pancakes
- Cottage Cheese Pancakes
- Tiramisu Overnight Oats
Protein Overnight Oats
With over 45 grams of protein, these protein overnight oats are a hearty and filling breakfast. You can whip up a big batch today and store them in the fridge for days to come.
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Prep Time: 5 minutes -
Total Time: 5 minutes
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Yield: 1 serving 1x
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Category: Breakfast
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Method: No Cook
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Cuisine: American
Prep Time:
Yield:
Category:
Method:
Cuisine:Ingredients
- 1/2 cup old-fashioned rolled oats, or quick oats
- 1 scoop vanilla protein powder
- 1 tablespoon chia seeds
- 1/2 cup milk
- 1/2 cup plain Greek yogurt
- 1/2 cup fresh berries, or frozen berries
Instructions
- In a mason jar or small container with a lid, add rolled oats, vanilla protein powder, chia seeds, milk, and Greek yogurt.
- Using a small spoon, give everything a good stir until well combined. If using frozen berries, add them on top now.
- Once mixed, cover the jar or container with a lid and then place it in the fridge overnight or for at least 2 hours.
- In the morning, remove the overnight oats from the fridge, remove the lid and give them a good stir, and serve with fresh berries and/or toppings of your choice.
- If making them for meal prep, the oats can be made in advance and stored in an airtight container in the fridge for up to 5 days.
Nutrition
- Serving Size: 1 jar
- Calories: 474 calories
- Sugar: 18 grams
- Fat: 9 grams
- Carbohydrates: 55 grams
- Fiber: 10 grams
- Protein: 48 grams
Easy. Healthy.. makes a quick morning dash. Thank you.
soooo many carbs!
This is an oatmeal recipe, which is made from oats, which are a source of carbohydrates, and there are berries in the recipe, which are also a source of carbohydrates (fibre), which is adding to the carbohydrate total. Fortunately, carbs, especially from whole foods, are incredibly healthy! Plus, it does contain 25 grams of protein, which is very high!
Made them in advance for the week. Delicious and satisfying breakfast!
What protein powder do you use?
I used a vanilla whey isolate in this recipe, but any protein powder will work.
Love this recipe! So easy to make. Keeps me full until lunch.
Super easy and filling. A nice twist on overnight oats
I love this recipe ! Super easy and so delicious!
These have become my go-to morning breakfast. Filling and tasty!
What if you have casein protein sensitivity? Would you lose much if you swapped the dairy yogurt for almond or coconut yogurt?
Thank you for this delicious looking healthy breakfast idea.
Peggy
Hi Peggy! Yes, you could use almond or coconut yogurt instead, the recipe and texture will still provide the desired outcome, however, please note that the recipe will be much lower in protein since their protein content is much lower than dairy yogurt.
Like to make this if I have an early morning appointment or if going for blood tests so it is ready when I get home. I do make it with Steel Cut Oats as I like the crunchiness.
Do you do same recipe for steel cut?
I wouldn’t recommend steel cut oats for this recipe, they will still be a little tough overnight. Rolled oats or quick-cooking oats would be best.
This is my go to. It is so filling and very easy.
Highly recommended
Am I able to use any frozen fruit ?
Absolutely!
I wonder if the consistency would be different with unsweetened vanilla almond milk??
It will be slightly lower in protein, but the consistency will work just the same! 🙂
A healthy and filling breakfast. A positive clean eating choice that can be changed up just by switching up the frozen or fresh fruit.
I’m so happy you liked it, thank you for sharing!
Can we use steel cut oats for any of the overnight oatmeal? Or do you recommend only the quick cook oatmeal for your overnight oatmeal recipes?
Quick oats or rolled oats are best for overnight oats, as steel-cut oats will not absorb the liquid as easily and therefore won’t get soft enough to provide the intended texture. I personally like the texture of quick oats in overnight oats best. 🙂
Delicious! Super easy to make. My husband used whole milk and I used unsweetened almond milk.
Happy you like them and each enjoy your own milk with them. 🙂
Yummy! Could I possibly use sprouted oats? And if so , same amount? Thanks.
As long as they are rolled, yes!
Mulle meeldivad need retseptid.Katsetada uusi asju.
These are easy, delicious and healthy recipes for breakfasts
Can you list the actual ingredients? I’m trying to log this in MyFitnessPal and the macros don’t match. I’d love to get those 42 grams of protein!
I used the exact ingredients and amounts listed in the recipe to calculate the macros in the sample nutrition information. Perhaps MyFitnessPal is using different brands, protein content can vary from one to another so it’s always best to calculate macros with the brands you are personally using for the most accurate results.
Just delicious. My BEST breakfast.
Love this meal I make it up the night before and take it to work on a regular basis it’s quick and easy
Delicious and so filling!
delish. made a big batch with chocolate protein powder for post work out protein boost
Thanks for sharing, Jane!
Tasty and so filling!