High Protein Overnight Oats (5 Flavors!)

Name: High Protein Overnight Oats (5 Flavors!)
Prep time: 5 min
Total time: 5 min
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 protein powder ((vanilla or chocolate)); fresh berries, peanut butter, almond butter, sliced bananas, chopped nuts, sunflower seeds, coconut flakes

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Get ready to transform your mornings with these tasty high protein overnight oats! With 38 grams of protein, these oats will keep you full and energized all morning, and you can make them in advance. Choose from 5 different flavors!

3 cups of protein overnight oats with different toppings.

If you're looking for a convenient and healthy breakfast option, these tasty high protein overnight oats are the perfect choice!

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 blueberry oatmeal breakfast cookies. I also make healthy overnight oats for weight loss.

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.

With just 5 minutes of prep time, they've become my go-to breakfast of choice on busy mornings. It's a perfectly balanced meal to jumpstart my day and give me sustained energy to get through the morning.

Jump to:

Why You'll Love This Dish
What are Overnight Oats?
What Makes These Oats High Protein?
Benefits of Overnight Oats vs. Cooked
Ingredients
How To Make High Protein Overnight Oats Step-By-Step
Chef's Tips
Substitutions and Variations
Flavors and Toppings
Recipe FAQs
More Healthy Oats Recipes
Recipe
Reviews

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!
High in fiber- oats contain beta glucan, a type of soluble fiber that is beneficial for heart health. Fiber is also important for gut health, satiety, and providing lasting energy.
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!

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 apples and chopped nuts. I also like layering my overnight oats with sweet berries like in my easy blueberry overnight oats.

Don't like the thought of eating cold oatmeal? No worries! Overnight oats can be eaten cold or they can be heated up in the morning.

What Makes These Oats High Protein?

Oats are a great source of fiber-filled carbohydrates and they do contain some protein. However, by adding protein-rich ingredients such as protein powder, Greek yogurt, milk, 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 or almond butter to add even more protein. Not only are these creamy overnight oats delicious, they contain 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.

If you want an easy high-protein breakfast that you can take on-the-go in the morning, try my tasty coffee protein shake. It has 30 grams of protein and will give you a caffeine boost!

Looking for more high protein recipes? Check out my collection of 30+ Healthy High Protein Lunch Ideas to keep you fueled and focused all day long!

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.

Doctor's Tip: 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, 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; chia seeds are packed with nutrients and keep you feeling full and satisfied.
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 soy milk, almond milk, oat milk or coconut milk.
Greek yogurt- adds a creamy texture and a boost of protein and probiotics; 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 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 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 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 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.
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 such as 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 vegan protein powder.

Flavors 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, cardamom, or apple pie spice
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

Varieties of protein overnight oats with a gold spoon. — Vanilla Berry (top left), Banana Peanut Butter (right), and Almond Joy Overnight Oats

Recipe FAQs

How long do overnight oats last in the fridge?

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.

Can you freeze overnight oats?

You can freeze overnight oats in individual freezer-safe containers for up to 3 months. Defrost them overnight in the refrigerator.

Can you make overnight oats with instant oatmeal?

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.

Are overnight oats good for weight loss?

Overnight oats contain a healthy mix of complex carbohydrates, fiber, protein, and healthy fats that can be beneficial for weight loss. This combination will keep you feeling full and satisfied and will also give you long-lasting energy. To learn more, read my post on Healthy Overnight Oats for Weight Loss.

Why add protein powder to overnight oats?

Adding a scoop of protein powder is a great way to boost the protein content of this dish. Most people tend to eat carbohydrate-rich dishes for breakfast and load up on protein later in the day. However, 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. It will also help you cut down on unwanted snacking later in the day.