If you're looking for a convenient and healthy breakfast option, these tasty high protein overnight oats are the perfect choice! With 38 grams of protein, these oats will keep you full and energized all morning. Choose from 5 different flavors!
Are you looking for a delicious and nutritious breakfast option that can be prepared ahead of time? Look no further than this healthy high protein overnight oats recipe! I'm a huge fan of oatmeal recipes for breakfast in all forms. I make hearty baked oatmeal, quick and easy oatmeal blender pancakes, and even savory oatmeal breakfast muffins.
Now I'm excited to bring you these tasty high protein overnight oats. There's a reason why overnight oats are so popular. Not only are they super healthy, they're also easy to make, customizable, and can be prepared in advance.
So get ready to transform your mornings with these high protein overnight oats- where convenience meets deliciousness!
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What are Overnight Oats?
Overnight oats are a no-cook method of preparing oatmeal that involves soaking rolled oats in liquid (such as milk, yogurt, or water) overnight in the refrigerator. As the oats absorb the liquid, they soften, creating a creamy and delicious breakfast dish that's ready and waiting for you the next morning.
You can make overnight oats in a bowl, Tupperware or a glass jar like a mason jar. Just stir all your ingredients together in the mason jar and eat it directly out of the container in the morning. Clean up is so easy!
Overnight oats can be customized with a variety of toppings and mix-ins. This makes them a versatile and convenient breakfast option for busy mornings. I love stirring a little peanut butter or almond butter into my overnight oats and topping them with fresh fruit like berries and some nuts.
If you don't like the thought of eating cold oatmeal, don't worry! Overnight oats can be eaten cold or they can be heated up in the morning.
What Makes These Oats High Protein?
Oats are already a good source of high-quality protein. But, by adding protein-rich ingredients such as protein powder, Greek yogurt, nuts, and seeds, you can boost the protein content of your overnight oats even more. Adding extra protein creates a satisfying and filling breakfast that will keep you energized throughout the morning.
For my high protein overnight oats, I stir protein powder, chia seeds, and Greek yogurt into the oats. Sometimes I also stir in a little peanut butter to add even more protein. Not only are these creamy overnight oats delicious, they also have a whopping 38 grams of protein per serving!
Eating a high-protein breakfast comes with a variety of benefits. When combined with high fiber carbohydrates and healthy fats, adding protein to your breakfast can help keep you feeling full longer, sustain your energy levels, and help stabilize your blood sugar levels. It will also help you cut down on unwanted snacking later in the day.
Benefits of Overnight Oats vs. Cooked
Oats are a nutrient-dense food with many health benefits. These include helping to lower your cholesterol, stabilizing blood sugar levels, and keeping things running smoothly in your intestinal tract.
Oats are whole grains and are rich in fiber, antioxidants, and several vitamins and minerals like phosphorus, thiamine, magnesium, iron, and zinc.
Both overnight oats and cooked oats offer a range of health benefits, but they differ in some ways. One advantage of overnight oats is that they contain more resistant starch, a type of carbohydrate that resists digestion and behaves like fiber in the body. Resistant starch has been shown to improve insulin sensitivity, enhance satiety, and promote a healthy gut microbiome.
Interesting Nutrition Fact: Did you know that oatmeal was the subject of the very first food-specific health claim approved by the U.S. Food and Drug Administration? This was back in 1997 when it was determined that consumption of soluble fiber from oats may lower the risk of heart disease.
Why You'll Love This Dish
- Healthy- these high protein overnight oats are full of nutrient-dense ingredients
- So easy- made with simple ingredients, you only need 5 minutes of prep time
- Packed with protein- each serving contains a whopping 38 grams of protein!
- Customizable- add your favorite add-ins and toppings based on your personal preference
- Make-ahead breakfast recipe- a great option for busy mornings and is perfect for meal prep
- Easy clean up- eat it straight from the jar!
Ingredients
Ingredient notes and substitutions. See recipe card below for full ingredient list.
- Oats- use old fashioned oats, also known as rolled oats, not steel-cut oats or instant oats; use certified gluten-free oats to keep this recipe gluten free
- Chia seeds- soak up the liquid overnight and plump up; these nutritional powerhouses are packed with nutrients and keep you feeling full and satisfied. Read my post about chia seeds.
- Protein powder- use your favorite protein powder; I typically use vanilla protein powder or chocolate protein powder but you can use other flavors; you can use whey protein or vegan protein powder.
- Milk- use any type of milk including dairy milk or plant-based milk like almond milk, oat milk, coconut milk or soy milk
- Greek yogurt- adds a creamy texture and a boost of protein; I use plain or vanilla yogurt; you can substitute dairy-free yogurt like coconut milk yogurt or leave it out altogether; you can also substitute a little cottage cheese
- 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 (1 teaspoon) for a hint of sweetness; you can substitute any sweetener of your choice like honey or monk fruit sweetener, or leave it out altogether
How To Make High Protein Overnight Oats Step-By-Step
See recipe card below 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 Tupperware.
- Step 2- add the oats, chia seeds, and protein powder. Stir until well combined and protein powder is dissolved. If using any additional 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 "Flavor Variations and Toppings" section below for recipe ideas.
Chef's Tips
- Use mason jars for easy prep and storage; I love these mason jars.
- 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 whey 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.
- In the morning, give the oats a nice stir, and then add some milk as needed to loosen it up before adding your toppings.
- Don't go overboard with the toppings- they can add a lot of additional sugar and calories depending on what you use.
Flavor Variations and Toppings
One of the best things about this high protein overnight oats recipe is that it's endlessly customizable! You can stir additional ingredients into the overnight oats or sprinkle on your favorite toppings in the morning.
Here are some ideas for add-ins and toppings:
- Nut butter- stir a tablespoon of peanut butter or almond butter into the oats or drizzle it on top; it adds a boost of flavor and protein
- Cottage cheese- stir in some cottage cheese instead of Greek yogurt for extra protein
- Fresh fruit like berries, banana slices, pineapple, apples, peaches are perfect to stir into your oats or top them with
- Spices and Extracts- vanilla extract or almond extract add extra flavor; you can also add warm spices like cinnamon, ginger or cardamom
- Sweeteners- if you need a little extra sweetness, you can add natural sweetness by adding half a mashed banana or puréed dates. You can also use a little maple syrup, honey or coconut sugar.
- Seeds- I typically stir in chia seeds however you can use flaxseed or hemp seeds for a boost of fiber, protein and omega-3 fatty acids
- Chopped nuts, seeds (like pumpkin seeds or sunflower seeds), granola, coconut flakes or a few chocolate chips are also excellent toppings
My favorite flavor combinations (5 options):
- Vanilla Berry- oats with vanilla protein powder, topped with fresh berries
- Banana Peanut Butter- oats with vanilla protein powder and a tablespoon of peanut butter (or almond butter) stirred in, topped with sliced bananas and a drizzle of peanut butter
- Almond Joy- oats with chocolate protein powder, topped with coconut flakes and sliced almonds
- Chocolate Peanut Butter- oats with chocolate protein powder and a tablespoon of peanut butter stirred in, topped with a drizzle of peanut butter and chopped peanuts
- Chocolate Raspberry- oats with chocolate protein powder, topped with raspberries or raspberry jelly and sliced almonds
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. Give the oats 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.
You can freeze overnight oats in individual freezer-safe containers for up to 3 months. Defrost them overnight in the refrigerator.
You can use instant oats for overnight oats but it will have a different texture so I don't recommend it. Instant oatmeal is heavily processed and is steamed, rolled, and dehydrated. When using them to make overnight oats, the oats will have a super thick, porridge-like consistency in the morning. Instant oats will become mushy after a day so if using instant oats, don't make overnight oats more than a day in advance.
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Recipe
High Protein Overnight Oats (5 Flavors!)
Equipment
Ingredients
- ½ cup milk, any type (I use almond or oat milk)
- ¼ cup plain or vanilla Greek yogurt (can use dairy-free yogurt to keep this recipe vegan)
- 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
- 1 scoop vanilla or chocolate protein powder
Optional toppings:
- fresh berries, peanut butter, almond butter, sliced bananas, chopped nuts, sunflower seeds, coconut flakes
Instructions
- Stir the milk, yogurt, vanilla, and maple syrup together in a small container like a mason jar or Tupperware.
- Add the oats, chia seeds, and protein powder. Stir until well combined and protein powder is dissolved.
- Cover 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 flavor variations.
Notes
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- Vanilla Berry- oats with vanilla protein powder, topped with fresh berries
- Banana Peanut Butter- oats with vanilla protein powder and a tablespoon of peanut butter (or almond butter) stirred in, topped with sliced bananas and a drizzle of peanut butter
- Almond Joy- oats with chocolate protein powder, topped with coconut flakes and sliced almonds
- Chocolate Peanut Butter- oats with chocolate protein powder and a tablespoon of peanut butter stirred in, topped with a drizzle of peanut butter and chopped peanuts
- Chocolate Raspberry- oats with chocolate protein powder, topped with raspberries or raspberry jelly and sliced almonds
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- Be sure to use a protein powder that you like. I typically use Publix vanilla whey protein powder, this whey protein powder or this vegan chocolate protein powder that I get at Costco.
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- Stir well to dissolve the protein powder so that there are no clumps.
-
- In the morning, give the oats a nice stir, and then add some milk as needed to loosen it up before adding your toppings.
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- Don't go overboard with the toppings- they can add a lot of additional sugar and calories depending on what you use.
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