These protein overnight oats are one of my favorite make-ahead high-protein breakfasts. They’re a canvas for whatever toppings I want to add. Lately I’ve been enjoying them topped with a pinch of cinnamon, fresh raspberries or blackberries, and a tablespoon of almond butter. I eat them after my morning workout as my ‘second breakfast’. They have just enough carbs and protein to support my muscle recovery and replete my muscle glycogen. The addition of almond butter provides healthy fat and even more fiber that helps me stay satisfied and keeps my blood sugar steady through the morning.
Recipe Highlights
High protein and high fiber: I know from experience that if I don’t get ample protein with my breakfast meal, then it’s really hard to meet my daily protein goal of 100 grams or more. I love that this egg-free breakfast provides 30 grams of protein in a single serving, and that’s even before I add toppings. Thanks to the oats and chia seeds, these overnight oats also provide 9 grams of fiber, which helps me feel full all morning long.
Quick to make: This is a dump-and-stir recipe, so it takes less than 5 minutes to stir together a serving and get it into the fridge to thicken overnight. I start by adding a base of ⅓ cup rolled oats to each jar then top with the protein powder and chia seeds before stirring in the milk.
Perfect for meal prep: Even though this recipe is just for one serving of overnight oats, I tend to make several jars at once. Since it’s fast to make and stores well all week long, it’s often an addition to my weekly meal prep.
Easy to flavor: I can change the taste of these oats depending on which flavor of protein powder I use (vanilla or chocolate protein powder), as well as various mix-ins and toppers. I share some of my favorite flavor variations below.
Ingredients To Gather
It takes just four basic ingredients to make a batch of my protein-packed overnight oats, which has become one of my family’s favorite breakfast recipes.
- Oats: Start with a base of old-fashioned gluten-free oats (also called rolled oats), but don’t use quick oats, steel cut oats, or instant oats, since they will not thicken correctly. Oats and oatmeal have many health benefits, most notably a type of carbohydrate and soluble fiber called beta-glucans. When digested, this type of dietary fiber takes on a gel-like consistency that helps move food through your digestive tract. It has been linked to lowering cholesterol levels, lowering blood pressure, and reducing blood sugar, all of which reduce the risk of heart disease and type 2 diabetes.
- Protein powder: The combo of other ingredients in this recipe (oats, chia seeds, and milk) all contribute some protein, but the addition of quality protein powder is what really gives it a boost of amino acids. I like Puori whey protein, which is just lightly sweetened with a little cane sugar and blends well into smoothies and recipes) and that’s what I use to make these overnight oats.
- Chia seeds: Another nutritious addition, chia seeds contribute protein, potassium, calcium, healthy monounsaturated fats, and lots of fiber. They also help the overnight oats thicken and create a great creamy texture. May sub 1 tablespoon ground flax seeds.
- Milk: Use either dairy or unsweetened dairy-free milk, though non-dairy milk seems to work best in this recipe. I typically make these overnight oats with almond milk, oat milk, or soy milk. I’ve also made them with plain kefir and they turned out great (bonus: they get a probiotic boost from the kefir and the tang of the kefir is a nice counterpoint to the slight sweetness from the protein powder and any fruit toppings.)
Find the ingredient list with exact measurements in the recipe card below.
Perfecting The Texture
Some overnight oats are extra thick and too mushy, but not these. I prefer overnight oats that are on the “wetter” side, so that’s how I designed this recipe. They may seem even a little loose when first stirring the ingredients together, but they will thicken when stored overnight in the fridge. But if your preference is oats on the thicker side, reduce the milk by 2 tablespoons.
Different Variations
These are some of my favorite variations of overnight oats that I’ve made at home.
- Mocha: Chocolate protein powder + 1 shot of espresso or ½ teaspoon instant espresso powder + ½ teaspoon vanilla extract. Optional: stir in 1 teaspoon maca root powder (an adaptogen shown to support a healthy stress response)
- Matcha: Vanilla protein powder + ½ teaspoon matcha powder + sweetener to taste (I add a tablespoon of honey or maple syrup)
- Lemon: Vanilla protein powder + 1 teaspoon lemon zest (I top it with blueberries)
- Red Velvet: Chocolate protein powder + 1 teaspoon beet root powder (high in antioxidants and nitric oxides to promote healthy circulation)
- Unicorn oats: Vanilla protein powder + ¼ teaspoon blue spirulina powder + top with unicorn sprinkles
Best Jars For Overnight Oat Meal Prep
I’ve been a fan of Weck jars for years, and that’s what I use to store these overnight oats, as well as some of my other favorite meal prep breakfasts, like yogurt or cottage cheese parfaits and chia pudding. I make several servings at a time, so I love how the Weck jars stack and hold up well to years of use. My dietitian colleagues, Jessie and Stacie, also have a few other favorite airtight containers and jars used for meal prep. Small mason jars also work well.
Topping Inspiration
These high protein oats are really a canvas for any toppings I want to add, which I love because my husband and daughters can pick their own favorite toppings, too. Some typical additions for me are fresh in-season berries or other in-season fruits and a swirl of almond butter. In the fall, I’ll add some diced pears or apples and a dash of pumpkin pie spice.
But the sky is the limit when it comes to toppings. My oldest daughter loves shredded coconut, chopped nuts, and a few chocolate chips in hers. My youngest adds chopped apples, peanut butter, and a dash of cocoa powder, while my husband tends to keep it simple with a splash of almond milk and a sprinkle of granola. Personally, I add about ½ cup of blackberries or raspberries, a tablespoon of almond butter (for flavor, good mono and polyunsaturated fats, and extra protein), and a dash of cinnamon.
Want to save this recipe?
Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
Protein Overnight Oats Recipe
This recipe for basic high-protein overnight oats is a perfect canvas for any mix-ins and toppings. Made with wholesome ingredients and a favorite protein powder, it’s high in both protein and fiber, as a nutritious way to fuel busy mornings.
Ingredients
- ⅓ cup old fashioned rolled oats (not quick oats, steel cut, or instant oats)
- 1 scoop (30 grams) vanilla or chocolate protein powder*
- 1 tablespoon chia seeds
- ½ cup milk of choice**
- Optional for serving: fresh fruit, Greek yogurt, nut butter, granola, and/or dash of cinnamon
Get Recipe IngredientsInstructions
- To a small jar or small bowl with a lid (I use these jars), add the rolled oats, protein powder, and chia seeds; stir well to combine.
- Pour the milk over the oat mixture and stir again until no protein powder clumps remain (NOTE: the chia seeds may clump up a bit, but that’s okay). The mixture may seem loose or “wet” but it will thicken overnight.
- Cover and refrigerate at least 8 hours or overnight.
- To serve, top with toppings of your choice.
- May store in refrigerator for up to 1 week.
Last Step! Please leave a review and rating letting us know how you liked this recipe! This helps our business thrive so we can continue providing free recipes and high-quality content for you.
Notes
* Puori whey protein powder is my go-to protein powder and what I use to make these oats. I like it because it’s a high-quality protein powder, rigorously third-party tested, and doesn’t contain any artificial sweeteners. Instead, it’s sweetened lightly with just a little coconut palm sugar. I’ve made them with both the Puori dark chocolate protein powder and the Puori bourbon vanilla whey protein powder. Use code PUORIxRFD for 20% off your first order.
** Use any favorite milk, though non-dairy milk works best. I typically use oat milk, almond milk, or soy milk. For thicker oats, reduce the milk by 2 tablespoons.
Nutrition Information
- Serving Size: Per serving without toppings
- Calories: 336
- Fat: 10 g
- (Sat Fat: 2 g)
- Sodium: 165 mg
- Carbohydrate: 30 g
- (Fiber: 9 g
- Sugar: 6 g)
- Protein: 30 g
- Cholesterol: 55 mg
Dietary
The photos in this blog post were taken by Casey Colodny of The Mindful Hapa.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
