If you're looking for a convenient and healthy breakfast, then these High Protein Overnight Oats are the perfect choice! Packed with 34 grams of protein and prepared the night before, these oats will keep you full and energized all morning. Choose from 10 different flavor options!
If you're looking for a convenient, nutritious, and healthy breakfast, these tasty high-protein overnight oats are the perfect choice! Not only are they packed with 34 grams of protein, they’re also delicious, customizable, and can be made ahead of time for busy mornings.
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. Who wouldn't want a delicious and nutritious breakfast waiting for them in the morning?
Make a big batch on the weekend and enjoy them all week long. These protein oats are the perfect grab-and-go breakfast. Choose from 10 different flavor options to keep your breakfast exciting all week long!
Looking for some more high protein breakfast ideas? Try my viral Scrambled Oats, Chocolate Protein Yogurt Bowl, 3-Ingredient Banana Protein Pancakes, or Chia Pudding Parfaits.
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Why You'll Love This Dish
- Healthy & Balanced: Loaded with 34 grams of protein, fiber, and healthy fats, these oats are a balanced breakfast that will keep you full and energized.
- Super Easy to Make: With just 5 minutes of prep time, this recipe is perfect for busy mornings.
- Customizable: Add your favorite mix-ins and toppings to create your ideal breakfast. Try one of the 10 flavor variations below.
- Meal-Prep Friendly: These high protein overnight oats last up to 5 days in the fridge, making them the ultimate make-ahead breakfast.
- Minimal Clean Up: Prepare and eat them straight from the jar!
What are Overnight Oats?
Overnight oats are a no-cook method of preparing oatmeal by soaking rolled oats in milk, yogurt, or water overnight. As the oats absorb the liquid, they soften, creating a creamy, delicious breakfast that’s ready to go in the morning.
Overnight oats have become super popular recently because they're a convenient, make-ahead breakfast that's customizable, nutrient-packed, and perfect for busy mornings—just grab and go!
You can customize your oats with various toppings and mix-ins to fit your taste and nutritional needs. Some of my favorite flavors are apple, blueberry, and cinnamon roll.
Not a fan of cold oatmeal? No problem! You can enjoy overnight oats straight from the fridge or heat them up in the morning for a warm, comforting breakfast.
What Makes These Oats High Protein?
Oats are already a good source of high-quality protein. However, you can boost the protein content of your overnight oats even more by adding protein-rich ingredients. This gives you a satisfying and filling breakfast that will keep you energized all morning long.
I take basic overnight oats and add several protein-rich ingredients to them like protein powder, chia seeds, and Greek yogurt. If you stir in a nut butter like peanut butter or almond butter, or top you oats with nuts and seeds, that will add even more protein. Not only are these creamy overnight oats delicious, they also have a whopping 34 grams of protein!
Eating a balanced 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.
Doctor's Tips
- As a doctor certified in culinary medicine, I emphasize the importance of starting your day with a breakfast rich in both protein and fiber. Protein helps stabilize blood sugar, boost metabolism, reduce cravings, and keep you feeling full longer. 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.
- 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!
Want to learn more? Discover the remarkable health benefits of overnight oats! From promoting heart health to aiding in weight management, oats are packed with nutrition to kickstart your day!
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.
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.
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 nice stir, and then add an extra splash of milk as needed 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. Want to store them even longer? Read my post on How to Freeze Overnight Oats.
Featured Product
I love these colorful overnight oats containers that come with long spoons and are perfect to take on the go!
Substitutions and Variations
- To make this recipe gluten free: use certified gluten-free oats.
- To make this recipe dairy-free: use a non-dairy milk and yogurt like soy milk, almond milk or oat milk (soy milk has the highest protein content).
- To make this recipe vegan: use non-dairy milk and yogurt and a plant-based protein powder.
Flavors and Toppings
One of the best things about this high-protein overnight oats recipe is how customizable it is! You can mix in your favorite ingredients or top your oats with delicious add-ins for extra flavor, texture, and nutrition.
Here are some ideas to inspire you:
- Nut Butter: Stir in a tablespoon of natural peanut butter, almond butter, or cashew butter, or drizzle it on top for a flavorful protein boost.
- Cottage Cheese: Swap out the Greek yogurt for cottage cheese to add even more protein.
- Fresh Fruit: Berries, banana slices, pineapple, apples, and peaches are perfect to stir into your oats or use as toppings.
- Spices and Extracts: Vanilla or almond extract adds a burst of flavor, while warm spices like cinnamon, ginger, cardamom, pumpkin pie spice or apple pie spice bring cozy, seasonal notes.
- Cocoa powder- Stir in some cocoa powder for chocolate overnight oats
- Sweeteners: For natural sweetness, mash half a banana or add puréed dates. You can also use sweeteners like maple syrup, honey, or coconut sugar for a touch of sweetness.
- Seeds: Stir in chia seeds or swap them for flaxseeds or hemp seeds for extra fiber, protein, and omega-3 fatty acids.
- Toppings: Chopped nuts, pumpkin or sunflower seeds, granola, coconut flakes, or even a few chocolate chips make nice finishing touches.
10 Flavor Ideas to Try:
- Vanilla Berry: Vanilla protein powder, topped with fresh berries and a sprinkle of chia seeds.
- 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 diced apples and cinnamon, topped with walnuts.
- Banana Nut: Vanilla protein powder with mashed bananas, topped with almond or peanut butter and sliced almonds.
- Almond Joy: Chocolate protein powder topped with shredded coconut and sliced almonds.
- Raspberry Chocolate: Chocolate protein powder mixed with fresh raspberries and a drizzle of dark chocolate.
- Cinnamon Roll: Vanilla protein powder, cinnamon, a pinch of nutmeg, and a drizzle of maple syrup.
- Peach Pie: Vanilla protein powder with diced peaches, cinnamon, and a sprinkle of granola.
- Mocha Delight: Chocolate protein powder mixed with a shot of espresso or cold brew, topped with cacao nibs.
- Pineapple Coconut: Vanilla protein powder, pineapple chunks, and shredded coconut for a tropical twist.
Recipe FAQs
Yes, you can definitely add protein to overnight oats! It's a great way to turn your oats into a more balanced, filling meal. You can mix in protein powder, Greek yogurt, cottage cheese, chia seeds, hemp seeds, or nut butter for an extra protein boost.
Adding a scoop of protein powder is a great way to boost the protein content of this dish. Getting a good amount of protein in at breakfast will keep you feeling full longer, sustain your energy levels, and help stabilize your blood sugar levels.
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. 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.
I don't recommend using instant oatmeal. 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.
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Recipe
High Protein Overnight Oats (10 Flavor Variations)
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 vanilla (or chocolate) protein powder
- 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 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.
- 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.
- Peach Pie: Vanilla protein powder with diced peaches, cinnamon, and a sprinkle of granola.
- Mocha Delight: Chocolate protein powder mixed with a shot of espresso or cold brew coffee, topped with cacao nibs.
- Pineapple Coconut: Vanilla protein powder, pineapple chunks, and shredded coconut for a tropical twist.
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!