Protein Overnight Oats (6 Ways)

Over the years, overnight oats have massively grown in popularity. The notoriety is well-deserved! Protein overnight oats are incredibly easy to make and a great way to get an easy breakfast.

My favorite aspect of this well-loved breakfast food is how easy it is to customize. You can make overnight oats in any way your heart desires.

Are Overnight Oats Actually Healthy?

Absolutely! Overnight oats can be incredibly good for you as long as you use a balanced collection of ingredients.

How to Make Overnight Oats a Good Source of Protein?

Oats already have a relatively high protein content and a unique protein source, helping to round out your diet. There are two approaches to adding even more protein to your overnight oats.

• The all-natural route. Opt for oat toppings and other ingredients that boost the meal’s protein.
• The supplement route. Use tasty protein powders and other supplements to boost the protein in your oats.

Main Ingredients for Overnight Oats

Rolled oats – Rolled oats are the old-fashioned choice and also generally the best for creamy results. Steel-cut or quick cook oats can result in a breakfast that’s too crunchy or too mushy.

Milk/rich dairy – When creating protein-rich oats, it’s best to choose either high-dairy or protein-rich liquids. Shoot for whole milk, Greek yogurt, soy milk, or even coconut yogurt.

Seeds – Seeds add both crunch and protein, along with a lot of necessary fiber.

Sweetener – Honey, stevia, or agar nectar are all great options.

Flavorant – If you’re using spices like cinnamon or nutmeg, make sure to incorporate them the night before so they have plenty of time to mingle.

Toppings – Opt for protein-rich toppings that change up the texture so the oats are enjoyable to eat.

These healthy toast ideas are great when paired with some overnight oats!

Toppings You Can Use

Peanut butter – Delicious and easy to incorporate, all-natural peanut butter is a rich natural source of protein that tastes amazing.

Seeds – Pumpkin or sunflower seeds are also nutritionally dense.

Nuts – Slivered almonds, cashew nuts, brazil nuts, or any other nuts that strike your fancy are great for adding healthy fats to the mix.

Dried fruits – Bring up the sweetness with dried fruits for little nuggets of delight throughout the mix.

Protein powder – The all-important protein powder! If you’re opting for supplements, there are plenty of flavored protein powder options out there to boost the taste of your oats.

If you can’t get enough of oats, you need to try these healthy porridge recipes as well!

Other Protein Options

Hemp hearts – Hemp hearts are incredibly nutritious seeds with a protein content of around 35%. That’s a ton of extra protein!

Cottage cheese – Cottage cheese offers a rich dairy option packed with protein that can lean in either a sweet or savory direction.

Savory protein – Speaking of savory oats, why not try some for yourself? Mushrooms, sweet potatoes, chickpeas, and hummus are all becoming popular savory oat additions.

Protein Overnight Oats Recipes

We’ve covered the basics, so now it’s time to get into the 6 recipes themselves!

1. Vanilla Protein Overnight Oats

First up is a classic: vanilla protein overnight oats. This literally only takes five minutes to make. It’s a fantastic base recipe for any additional toppings you’d like to add.

Ingredients

• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 1/2 cup rolled oats
• 1/2 tbsp chia seeds
• 1/2 banana, sliced
• 1 tbsp vanilla protein powder
• 1 tbsp unsweetened peanut butter
• 1/4 tsp vanilla extract
• 1/2 tbsp pure maple syrup

Instructions

1. Mix all the ingredients in a jar and keep in the fridge for at least 8 hours. Top up with your favorite ingredients.

Per Serving:

Calories: 461

Fats: 15g

Protein: 29g

Carbs: 57g

Fiber: 10g

Sugar: 16g

2. Apple Cinnamon Protein Overnight Oats

This recipe is like an apple pie in a jar. The apples, vanilla almond milk, and apple pie spice all combine to create the perfect flavor profile.

If you’re a fan of fall flavors and vegan living, this high-protein breakfast is for you. Whip this up in just twelve minutes the night before a big day, and you’ll be set.

You might also enjoy this apple banana smoothie to go with your oats!

Ingredients

• 1/2 cup rolled oats
• 1/2 tbsp vanilla protein powder
• 1/2 tbsp chia seeds
• 1/2 tsp apple pie spice
• 2/3 cup unsweetened vanilla almond milk
• 2/3 cup apples, peeled and chopped
• 1 tbsp maple syrup
• 1/8 tsp cinnamon

Instructions

2. Add apples, maple syrup, and cinnamon to a saucepan and bring to a boil. Add water, let it simmer, and cook until the apples are tender.
3. Mix all the ingredients together in a jar and keep in the fridge for at least 8 hours before serving.

Per Serving:

Calories: 330

Fats: 6.8g

Protein: 14g

Carbs: 57g

Fiber: 8.9g

Sugar: 21g

3. Berry Protein Overnight Oats

Berries are the perfect fruit to include in your overnight oats! As they sit in the fridge, they melt into a delicious syrup, creating a great natural sugar hit that can kickstart your day.

Use your extra berries to make this protein breakfast power bowl!

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 tbsp vanilla protein powder
• 1/3 cup plain Greek yogurt
• 1/2 cup almond milk
• 1 tbsp pure maple syrup
• Pinch of salt
• 1/4 cup raspberries
• 1/4 cup blueberries

Instructions

1. Mix all the ingredients in a jar and keep in a jar for at least 8 hours. Top up with some berries.

Per Serving:

Calories: 430

Fats: 8.5g

Protein: 29g

Carbs: 63g

Fiber: 12g

Sugar: 24g

4. Chocolate Protein Overnight Oats

If you’re a chocolate fan, you absolutely need to try these. Chocolate oats are a longtime favorite of mine, especially because they taste almost like a dessert.

Ingredients

• 2/3 cup unsweetened almond milk
• 1/2 cup rolled oats
• 1/2 ripe banana, sliced
• 1 tbsp unsweetened cocoa powder
• 2 tbsp vanilla protein powder
• 1/2 tbsp maple syrup
• 1/4 tsp vanilla extract

Instructions

1. Blend all of the ingredients except for oats.

2. Mix the blend with oats. Store in a jar for at least 8 hours before consuming.

Per Serving:

Calories: 389

Fats: 5.6g

Protein: 33g

Carbs: 54g

Fiber: 8.1g

Sugar: 14g

5. Cinnamon Protein Overnight Oats

With fall on the horizon and all the warming flavors of fall coming with it, learning how to make cinnamon oats is a great idea! Sweet and healthy, this is like a pie filling that’s good for you.

Ingredients

• 1/2 cup rolled oats
• 1 tbsp raisins
• 1 tbsp chia seeds
• 1 tbsp vanilla protein powder
• 1/2 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1/2 tsp vanilla extract
• 1 tbsp maple syrup
• 1/8 tsp cinnamon
• a pinch of salt

Instructions

1. Mix all the ingredients in a jar and keep in a jar for at least 8 hours before eating.

Per Serving:

Calories: 438

Fats: 8.4g

Protein: 32g

Carbs: 60g

Fiber: 9.6g

Sugar: 22g

6. Strawberry Protein Overnight Oats

These strawberry overnight oats are tinged with a beautiful shade of pink, thanks to the strawberries.

With strawberry blended throughout and fresh berries on top, this is the perfect summery overnight oats recipe.

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/2 cup unsweetened almond milk
• 1/2 cup plain Greek yogurt
• 1 tbsp vanilla protein powder
• 1/2 cup strawberries, sliced

Instructions

1. Blend strawberries in a blender with a little bit of water.

2. Mix all the ingredients in a jar, cover with strawberry puree, and store in the fridge for at least 8 hours.

Per Serving:

Calories: 378

Fats: 8.6g

Protein: 33g

Carbs: 45g

Fiber: 11g

Sugar: 8.4g

What Not to Add in Overnight Oats?

Too much liquid – The number one thing to be careful of when preparing overnight oats is your ratio!

If the oat-to-liquid ratio is off, there’s a high chance the texture will either turn out too thick or separate altogether.

Crunchy toppings – When left in the fridge overnight, crunchy toppings quickly become soggy and lose their addictive texture.

Wait until you’re just about to serve your oats to top them with anything crunchy.

Water – If you’re after high-protein overnight oats, it’s much better to opt for dairy when you can! Whole milk or soy milk are both great for imbuing every spoonful with natural protein.

With all that said, I wish you luck on your journey to find the perfect protein overnight oats for you! Let me know in the comments which of these recipes is your favorite.

Ready for more high protein breakfast ideas? You’ll love these granola bowl ideas!

Watch How to Make It