Want a breakfast that's creamy, filling, and ready when you wake up? These High Protein Overnight Oats are the ultimate make-ahead breakfast-packed with 34 grams of protein to keep you full all morning. Choose from 10 different flavor options!
There's a reason overnight oats have taken the breakfast world by storm-they're quick, easy, endlessly customizable, and perfect for meal prep.
But here's the catch: a standard jar of oats doesn't always keep you full for long. That's where my High Protein Overnight Oats come in. With up to 34 grams of protein per serving, this recipe is designed to keep you energized, balance blood sugar, and prevent mid-morning cravings.
As both a doctor and a chef, I love that this dish delivers serious nutrition without sacrificing comfort. Creamy, satisfying, and packed with flavor, it's the ultimate make-ahead breakfast.
If you've tried my Healthy Overnight Oats for Weight Loss, think of this as the supercharged version. And if you're new to overnight oats, you'll be hooked after the first bite-just stir, chill overnight, and enjoy!
Meal prep a big batch on Sunday, then grab and go all week. With 10 delicious flavor variations, you'll never get bored of breakfast again.
Looking for more high-protein morning inspiration? Try my Viral Scrambled Oats, Chocolate Protein Yogurt Bowl, or 3-Ingredient Banana Protein Pancakes.
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Why You'll Love This Dish
- Healthy & Balanced: Loaded with 34 grams of protein, fiber, and healthy fats, these oats will keep you full and energized longer than standard oats
- Super Easy to Make: With just 5 minutes of prep time, this recipe is perfect for busy mornings.
- Meal-Prep Friendly: Make several jars to enjoy throughout the week
- 10 flavor ideas included - from Chocolate Peanut Butter to Apple Cinnamon, add your favorite ingredients to create your ideal breakfast.
What are Overnight Oats?
Overnight oats are a no-cook oatmeal recipe made by soaking rolled oats in milk or yogurt overnight. By morning, the oats are soft, creamy, and ready to eat-no cooking required! They're the ultimate make-ahead breakfast: healthy, customizable, and perfect for busy mornings.
You can enjoy them cold straight from the fridge or warm them up for a cozy bowl of oats. And if you want to meal prep ahead, you can even freeze overnight oats for later.
Overnight oats are also endlessly customizable with flavors like apple, blueberry, and cinnamon roll.
What Makes These Oats High Protein?
While oats naturally provide some protein, this recipe packs in even more with protein powder, Greek yogurt, and chia seeds. Nut butters, nuts, or seeds can boost it further.
The result? A 34-gram protein breakfast that keeps you full, supports steady energy, and helps curb mid-morning snacking. These protein-packed oats are creamy, satisfying, and perfect for busy mornings.
Doctor's Tips
- Protein is often missing from typical breakfast foods, but it's one of the most important nutrients for starting your day right. It helps:
- Stabilize blood sugar (preventing mid-morning crashes)
- Boost satiety so you're less likely to snack before lunch
- Support muscle health and metabolism
- I aim for at least 25-30 grams of protein at every meal, including breakfast.
- By adding protein-rich ingredients like Greek yogurt, chia seeds, and protein powder to your overnight oats, you turn a simple dish into a powerhouse meal that fuels you for hours.
- Fiber-rich whole grain oats, combined with protein, also provide the perfect balance to support heart health and keep blood sugar levels steady. Learn more about the benefits of whole grains.
- If you're curious about the science, check out my article on The Health Benefits of Overnight Oats.
Spreading protein intake throughout the day ensures your body uses it most effectively. For more high-protein meal ideas, check out my post on 30+ Healthy High Protein Lunch Ideas!
Ingredients
Ingredient notes and substitutions. See recipe card at the end of the post for full ingredient list.
- Oats- Use old fashioned oats, also known as rolled oats for the best texture. Do not use steel-cut oats or instant oats. Use certified gluten-free oats to keep this recipe gluten free.
- Chia seeds- These super seeds absorb liquid, helping to thicken the oats and add a boost of fiber and omega-3s.
- Protein powder- Use your favorite protein powder; I typically use vanilla protein powder but you can use chocolate or other flavors; you can use whey protein or vegan protein powder.
- Milk- Use your milk of choice, including dairy milk or plant-based milk like soy milk, almond milk, oat milk or coconut milk.
- Greek yogurt- Adds a creamy texture and extra protein. I use plain or vanilla yogurt. Dairy-free yogurt can also be used. You can also substitute cottage cheese, which adds protein.
- Vanilla extract- adds a boost of flavor; you can try other extracts like almond extract or spices like cinnamon.
- Maple syrup- I add a touch of maple syrup for a hint of sweetness; you can substitute any sweetener of your choice like honey or monk fruit sweetener, or leave it out altogether. Most protein powders are sweetened so you may not need to use any additional sweetener.
How To Make High Protein Overnight Oats Step-By-Step
See recipe card at the end of the post for full recipe instructions.
- Step 1- Stir the milk, yogurt, vanilla, and maple syrup together in a small container like a mason jar, glass, or these overnight oats containers.
- Step 2- Add the oats, chia seeds, and protein powder. Stir until protein powder is dissolved. If using any add-ins like peanut butter, mashed banana or fruit purées, stir them in at this point.
- Step 3- Cover container with a lid and place in the refrigerator overnight (or at least 4 hours).
- Step 4- Before eating, stir the mixture. If needed, add a splash of milk to loosen it up. Then, add your favorite toppings and enjoy! See "Flavors and Toppings" section below for recipe ideas.
Chef's Tips
- Use individual covered jars for easy prep and storage. I love these mason jars or these overnight oats containers.
- Be sure to use a protein powder that you like to eat since it will affect the taste of the oats. I typically use Publix vanilla protein powder, this vanilla whey protein powder, this plant-based protein powder, or this vegan chocolate protein powder that I get at Costco. The final amount of protein in the dish will depend on the type of protein powder that you use.
- Stir or whisk the wet ingredients well to dissolve the protein powder so that there are no clumps.
- In the morning, give the oats a stir, and then add a splash of milk to loosen it up before adding your toppings.
- Overnight oats are usually enjoyed cold but if you prefer your oats warm, you can heat them in the microwave for 30 seconds.
- These high protein overnight oats will keep well in the refrigerator for up to 5 days or can be frozen for 3 months.
Featured Product
I love these colorful overnight oats containers that come with long spoons and are perfect to take on the go!
Variations, Flavors & Toppings
One of the best parts about high-protein overnight oats is how customizable they are! With a few simple swaps and add-ins, you can make them fit your taste and dietary needs:
- Gluten-Free: Use certified gluten-free oats.
- Dairy-Free: Choose non-dairy milk and yogurt (soy milk has the most protein).
- Vegan: Use plant-based yogurt, milk, and protein powder.
- Extra Protein: Swap Greek yogurt for cottage cheese or add nut butters, seeds, or chopped nuts.
Flavor & Topping Ideas:
- Nut Butters: Peanut, almond, or cashew butter
- Fruit: Berries, bananas, apples, peaches, or pineapple
- Spices & Extracts: Cinnamon, vanilla, cardamom, pumpkin spice
- Seeds: Chia, hemp, or flaxseed for extra fiber + omega-3s
- Sweeteners: Banana, dates, maple syrup, or honey
- Extras: Cocoa powder, granola, coconut flakes, or chocolate chips
10 High Protein Oats Flavors To Try
- Vanilla Berry Overnight Oats - Creamy vanilla protein with fresh berries and chia seeds
- Chocolate Peanut Butter Overnight Oats - Rich chocolate protein oats with peanut butter and chopped peanuts
- Apple Cinnamon Overnight Oats - Cozy fall oats with diced apples, cinnamon, and crunchy walnuts
- Banana Nut Overnight Oats - Protein-packed oats with mashed banana, almond butter, and sliced almonds
- Almond Joy Overnight Oats - A dessert-inspired combo with chocolate protein, coconut, and almonds
- Cinnamon Roll Overnight Oats - Sweet and spiced oats with cinnamon, nutmeg, and a touch of maple syrup
- Mocha Overnight Oats - Chocolate protein oats with espresso or cold brew, topped with cacao nibs
- Tropical Pineapple Coconut Overnight Oats - A sunny twist with vanilla protein, juicy pineapple, and shredded coconut
- Pumpkin Spice Overnight Oats - Fall-inspired oats with vanilla protein, pumpkin purée, and pecans
- Maple Pecan Overnight Oats - Warm, nutty oats with vanilla protein, toasted pecans, and a drizzle of pure maple syrup
Recipe FAQs
Overnight oats will stay good in your fridge for up to 5 days. So you can make a batch on Sunday that will last the whole work week. Add fresh fruit toppings just before eating.
Yes! Portion it into individual freezer-safe jars and freeze up to 3 months. Then thaw overnight in the fridge. More details in my post: Can you freeze overnight oats?
Whey protein works well for creaminess, but pea or hemp protein are great plant-based choices.
Absolutely-use Greek yogurt, cottage cheese, nut butter, or seeds for natural protein.
More Tasty Oats Recipes
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Recipe
Ultimate High Protein Overnight Oats (10 Flavor Options)
Equipment
Ingredients
- ½ cup milk, any type *
- ¼ cup plain or vanilla nonfat Greek yogurt (can use dairy-free yogurt to keep this recipe vegan)
- 2 tablespoons protein powder (vanilla or chocolate)
- ¼ teaspoon vanilla extract
- 1 teaspoon maple syrup or other sweetener of your choice (optional)
- ½ cup old fashioned oats (use certified gluten-free oats to keep recipe gluten free)
- ½ tablespoon chia seeds
Optional toppings:
- fresh berries, peanut butter, almond butter, sliced bananas, chopped nuts, sunflower seeds, coconut flakes
Instructions
- Stir the milk, yogurt, protein powder, vanilla, and maple syrup together in a small container like a mason jar or Tupperware until protein powder is dissolved.
- Stir in the oats and chia seeds.
- Cover the container with a lid and place in the refrigerator overnight (or at least 4 hours).
- Before eating, stir the mixture. If needed, add a splash of milk to loosen it up. Then, add your favorite toppings and enjoy! See Notes section below for 10 flavor variations.
Notes
- Be sure to use a protein powder that you like. I typically use Publix vanilla whey protein powder, this plant-based protein powder or this vegan chocolate protein powder that I get at Costco.
- Stir well to dissolve the protein powder so that there are no clumps.
10 FLAVOR OPTIONS:
- Vanilla Berry: Vanilla protein powder, topped with fresh berries.
- Chocolate Peanut Butter: Chocolate protein powder with peanut butter mixed in, topped with a peanut butter drizzle and chopped peanuts.
- Apple Cinnamon: Vanilla protein powder with cinnamon and diced apples, topped with more apples and chopped walnuts.
- Banana Nut: Vanilla protein powder with mashed bananas, topped with almond or peanut butter, sliced bananas, and sliced almonds.
- Almond Joy: Chocolate protein powder topped with shredded coconut and sliced almonds.
- Raspberry Chocolate: Chocolate protein powder topped with fresh raspberries and a drizzle of dark chocolate.
- Cinnamon Roll: Vanilla protein powder, cinnamon, and a drizzle of maple syrup.
- Mocha: Chocolate protein powder mixed with a shot of espresso or cold brew coffee, topped with cacao nibs.
- Pumpkin Spice: Vanilla protein powder, pumpkin puree, pumpkin pie spice, and pecans.
- Maple Pecan: Vanilla protein powder, toasted pecans, and a drizzle of pure maple syrup.
Nutrition
About the author
Dr. Sonali Ruder
Meet Dr. Sonali Ruder aka The Foodie Physician- ER doctor, chef, culinary creator & mom.
Geetika Pawar says
Thanks for sharing! It's great to have so many delicious options to start your day healthy!
Dr. Sonali Ruder says
This recipe has 38 grams of protein if you use almond milk. Here is the breakdown: protein powder 25g, Greek yogurt 6g, almond milk, 1g, oats 5g, chia seeds 1g. If you use dairy milk, you can increase the protein even more to 41 grams. The exact nutritional information will vary depending on the brand of protein powder and yogurt you use as well as the type of milk.
Brandon says
Just a tip for anyone who needs it: If your protein powder doesn't blend very easily, you can shake it up with just milk and then add it after it's blended.
Dr. Sonali Ruder says
Great tip- thank you!
Kat says
Can I make these without milk and only water?
Dr. Sonali Ruder says
Yes, you can use water instead of milk. The oats will be less creamy though.
Ellisa says
Can you use steel cut oats? I find regular oats get mushy.
Dr. Sonali Ruder says
Overnight oats are classically made with regular oats but you can use steel cut oats. It will definitely have a chewier texture though. If you try it, I would recommend soaking the steel cut oats for at least 8 hours. Let me know how it goes if you try it! 🙂
John Gatesby says
This post is such a delightful and nutritious read! The variety of flavors you offer, along with the ease of preparation, makes this a perfect breakfast solution for anyone looking to boost their protein intake in a delicious way.
Dr. Sonali Ruder says
Thank you for your comment!
Sue says
Can you heat this with the added protein powder?
Dr. Sonali Ruder says
Yes, you can!
Nicole Ebbe says
How long do these last can you meal prep on Sunday for the week?
Dr. Sonali Ruder says
Hi Nicole! These overnight oats will stay good in your fridge for up to 5 days. So you can make a batch on Sunday that will last the whole work week. Give them a good stir in the morning before eating to mix it all up. Also, don't add the toppings until you're ready to eat- that way, they stay fresh. Hope you enjoy the recipe!