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    Home » All Recipes

    Published: Aug 10, 2021 · Modified: Sep 24, 2021 by Kelly Hamilton · This post may contain affiliate links

    Protein Overnight Oats- 3 Ways

    Jump to Recipe Jump to Video

    These healthy high-protein overnight oats are packed with protein and taste absolutely amazing! They are perfect for meal prepping and are an easy, nutritious way to start your day.

    3 high-protein overnight oats variations in clear jars on a wooden board.
    Jump to:
    • What makes these overnight oats "high protein"?
    • Ingredients needed for these high-protein overnight oats:
    • Step-by-Step Instructions
    • Flavors to try:
    • Frequently Asked Questions
    • Tips & Tricks
    • Storing & Freezing
    • Want to try more healthy breakfast recipes?
    • 📖 Recipe

    Protein overnight oats are one the easiest ways to start your day, especially if you don't have time to cook up a big breakfast before heading out the door. There is a whopping 37 grams of protein that is packed into these oats! They are perfect for meal-prepping and keep you fuller longer throughout the day.

    These protein powder overnight oats use both protein powder and greek yogurt to give you a boost in protein.

    Below you will find a base recipe for these high-protein overnight oats and 3 amazing variations to add some extra flavor to your oats. This recipe takes 5 minutes of prep time and only uses 6 simple ingredients!

    Also, be sure to try out my Raspberry Overnight Oats recipe- more overnight oats recipes are coming soon!

    What makes these overnight oats "high protein"?

    Almost everything in this recipe is a great source of protein. To start, a half cup of old-fashioned oats is about 5 grams of protein on its own. Both protein powder and greek yogurt are amazing sources of protein, as well as chia seeds. If you add nut butter like peanut butter, you get added protein from that as well!

    I haven't been able to find a great plant protein that I love and would recommend, but I really love Driven Nutrition's protein powder because it is 98% lactose-free! Another great option is this brand of whey protein powder that you can typically find pretty easily.

    Ingredients needed for these high-protein overnight oats:

    Here are some notes on a few ingredients- please see the full ingredient list in the recipe card below!

    • old-fashioned oats- Old-fashioned oats (rolled oats) are the star of the show here. By mixing them with milk and yogurt, they soak up all the liquid overnight but still keep their oat form so that they don't turn into mush like you sometimes get when cooking oatmeal. Use gluten-free rolled oats to make this recipe gluten-free.
    • greek yogurt- An amazing source of protein, I used non-fat greek yogurt and typically go for plain or vanilla flavored.
    • protein powder- Adding protein powder to your oats is an amazing way to get extra protein in. Make sure you use a protein powder that you love & enjoy, there are some protein powders out there that straight up do not taste good, and won't taste good in the oats! If protein powder isn't your thing, you can omit it from the recipe.
    • chia seeds- These add a lot of nutrients and also make the oats extra creamy after soaking up the liquid overnight!
    Ingredients needed to make high-protein overnight oats

    Step-by-Step Instructions

    Step 1: Combine the oats, protein powder, and chia seeds in a container such as a mason jar or Tupperware.

    Step 2: Pour in the milk, yogurt, and honey. Mix until well combined, making sure to stir up any chunks of protein powder that may be stuck on the bottom.

    Step 3: Cover with a lid and place into the fridge overnight or for at least 5 hours.

    Step 4: Add extra add-ins for flavor- see the notes below!

    • clear jar with high-protein overnight oats ingredients on the sides before mixing.
    • overnight oats in clear jar with the oats, protein powder, and chia seeds mixed together
    • overhead shot of the high-protein overnight oats after all ingredients are mixed together

    Flavors to try:

    Strawberries & Cream- use vanilla protein powder when making the overnight oats. Add in 1 teaspoon of vanilla extract. Dice up a few fresh strawberries and top with whipped cream or cool whip!

    Chocolate Peanut Butter Banana- use chocolate protein powder when making the overnight oats. Add ½-1 tablespoon of peanut butter and some banana slices to your overnight oats. I like to sprinkle this kind with mini chocolate chips!

    Peanut Butter & Jelly- use vanilla protein powder when making the overnight oats. Add in 1 tablespoon peanut butter, 1 tablespoon jam (I like raspberry), and sprinkle the top with roasted peanuts for extra crunch! You can use fresh berries if you prefer them over jam as well.

    • clear jar with overnight oats, strawberries, and whipped cream
    • clear jar with chocolate overnight oats, peanut butter, and banana.
    • overnight oats in a clear jar with jam, peanut butter, and peanuts

    Frequently Asked Questions

    Are overnight oats good for you?

    Yes! Overnight oats are a great source of nutrients and make a well-balanced meal with carbs that will keep you fuller for longer (hello fiber), lots of protein, and healthy fats. Overnight oats & protein powder together are a plus because you know you are getting a full serving of protein with this meal.

    How long do overnight oats last?

    The best part about overnight oats is that you can prep them in advance and they will last in your fridge for up to 5 days! I meal prep a bunch of these Sunday and grab them in the mornings, add fresh fruit, and enjoy!

    Do I need to use protein powder?

    No. If you don't like protein powder or don't regularly use it, you can omit it from this recipe. The oats + greek yogurt provided a good amount of protein on their own! You could also add ¼ cup of cottage cheese for more protein.

    Do you eat overnight oats cold or warm?

    Either! I typically eat mine straight out of the fridge, but if you prefer warm oats just heat them in the microwave for a minute or so and enjoy them warm! (make sure to add any fruit after heating)

    Tips & Tricks

    • Use mason jars for easy storage, plus they are cute! I also love weck jars and glass tuppaware containers.
    • Use a protein powder you love. There are a lot of gross-tasting protein powders out there, which won't make your oats taste good. I find that whey proteins typically taste better than plant protein. This brand of protein powder is my current favorite for things like smoothies and overnight oats.
    • Use any toppings you enjoy- nut butter, dried fruit, seeds, granola, fresh fruits, and spices (like cinnamon). These are super customizable which is why I love them so much!
    • Add fresh fruit the morning of or night before. This way your fruit doesn't get mushy while sitting in the oats for a few days. If I want to add fresh strawberries, I will dice a few up either the night before or the morning of to add to my protein overnight oats.
    3 clear jars of different overnight oats on a white marble platter

    Storing & Freezing

    Overnight oats will stay good in your fridge for up to 5 days. They only get creamier over time. If your oats seem to be dry (from sitting and soaking up all the liquid) just add a splash of milk before eating. I would suggest refraining from putting any fresh fruit into them until they are ready to be eaten.

    You can also freeze overnight oats in a freezer-safe container. To thaw, just place them in the fridge the night before you want to eat them.

    Want to try more healthy breakfast recipes?

    • Raspberry Overnight Oats
    • Carrot Cake Baked Oatmeal
    • 3-Ingredient Peanut Butter Oatmeal Balls
    • Healthy Breakfast Meal Prep Sandwiches

    If you made this recipe, I would love to know what you thought! Leave me a star rating and a comment below ⭐️ Your reviews not only help my business but other bakers as well!

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    📖 Recipe

    Protein Overnight Oats

    Kelly Hamilton
    These high-protein overnight oats are packed with protein and taste absolutely amazing! They are perfect for meal prepping and are an easy, nutritious way to start your day.
    5 from 46 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Resting time 5 hrs
    Total Time 5 hrs 5 mins
    Course Breakfast
    Cuisine American
    Servings 1 serving
    Calories 371 kcal

    Equipment

    • Protein Powder
    • Mason Jars

    Ingredients
     
     

    Plain Overnight Oats

    • ½ cup old-fashioned rolled oats
    • 1 scoop protein powder
    • ½ tablespoon chia seeds
    • ½ cup milk
    • ¼ cup non-fat greek yogurt
    • 1-2 teaspoon honey or maple syrup optional for more sweetener
    Text Ingredients

    Instructions
     

    • Combine the oats, protein powder, and chia seeds in a container like a mason jar or Tupperware.
    • Pour in the milk, yogurt, and honey. Mix until well combined, making sure to stir up any chunks of protein powder that may be stuck on the bottom.
    • Cover with a lid and place into the fridge overnight or for at least 5 hours.
    • Before eating, add extra add-ins for more flavor!

    Video

    Notes

    Flavors to try:
    • Strawberries & Cream- use vanilla protein powder when making the overnight oats. Also, swap out the honey in the recipe for 1 teaspoon of vanilla extract. Dice up a few strawberries and top with whipped cream or cool whip!
    • Chocolate Peanut Butter Banana- use chocolate protein powder when making the overnight oats. Add ½-1 tablespoon of peanut butter and some banana slices to your overnight oats. I like to sprinkle this kind with mini chocolate chips!
    • Peanut Butter & Jelly- use vanilla protein powder when making the overnight oats. Add in 1 tablespoon peanut butter, 1 tablespoon jam (I like raspberry), and sprinkle the top with roasted peanuts for extra crunch! You can use fresh berries if you prefer them over jam as well.
    Other tips & tricks:
    • Use mason jars for easy storage. Plus they are cute. I use these!
    • Use a protein powder you love. There are a lot of gross-tasting protein powders out there, which won't make your oats taste good. I find that whey proteins typically taste better than plant protein.
    • Use any toppings you enjoy- nut butter, dried fruit, seeds, granola, fresh fruits, and spices (like cinnamon). These are super customizable which is why I love them so much!

    Nutrition

    Calories: 371kcal | Carbohydrates: 41g | Protein: 37g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 53mg | Sodium: 229mg | Potassium: 335mg | Fiber: 7g | Sugar: 10g | Vitamin A: 85IU | Vitamin C: 1mg | Calcium: 362mg | Iron: 4mg
    Tried this recipe?Let us know how it was! Share on Instagram and tag @bake.andbacon

    This post contains affiliate links which means if you purchase something off of one of those links I make a small commission at no extra cost to you. Thanks for supporting my blog!

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    Reader Interactions

    Comments

    1. Jess Lahti says

      January 30, 2023 at 7:58 pm

      5 stars
      Yum! Made with fruity pebbles flavored protein powder, 2 t of maple syrup, vanilla Chobani yogurt. Used tupperware and turned out great! I’m trying to up my protein so I enjoy this.

      Reply
      • Kelly Hamilton says

        January 31, 2023 at 4:17 pm

        Thanks so much for trying these, Jess!

        Reply
    2. Lyndall says

      October 26, 2022 at 12:13 am

      how many Grams in a serve, when I put in my calorie counter it's 715 calories.
      it only makes 1 serve is that right or should i be halfing it..

      Reply
      • Kelly Hamilton says

        October 28, 2022 at 4:26 pm

        Hi Lyndall! This recipe makes one serving of oats. The calories listed below are just an estimate of the base ingredients without any toppings/additions. Also, the calories will vary depending on what time of protein powder you use, what kind of yogurt you use, etc.

        Reply
    3. Laura says

      September 04, 2022 at 3:18 pm

      Hi, can you tell me the brands you use please as I have just made this today and entered all ingredients in my fitness pal and it works out at 566 Cals and only 21.7g of protein which is quite a difference on both Cals & protein, thanks x

      Reply
      • Kelly Hamilton says

        September 05, 2022 at 9:06 am

        Hi Laura! The calories calculated below are just using general measurements. You protein might be lower depending on the type of powder you use. I have linked the protein I like above- 1 scoop gets you 24g of protein, plus 5g of protein from oats if you use Quaker brand. Chia seeds and any non-fat greek yogurt will give you an extra 6-9 grams of protein, giving you over 35g. If you add peanut butter it'll give you even more!

        Reply
      • Will says

        November 10, 2022 at 7:30 pm

        I did the same, but it's probably the oats. My fitness pal generally overestimates the calories for oats. You need to look at the actual calories listed on the brand you use. It was telling me that the calories was 300, when in reality, it was 150.

        Reply
    4. Adam says

      September 01, 2022 at 7:36 am

      Hello, is the 371kcals just for the oat mixture minus the toppings? I am looking to make the peanut butter, chocolate and banana recipe but just wondered what the kcals were.

      Many thanks 🙂

      Reply
      • Kelly Hamilton says

        September 05, 2022 at 9:00 am

        Hi Adam! The nutrition is just for the base recipe of oats, protein, chia seeds, milk, yogurt, and honey. Cals for the pb banana recipe would depend on how much of each you add to the mixture!

        Reply
    5. Neesha says

      April 09, 2022 at 7:14 am

      What jars do you use? I couldn't get the link above to work. Thanks - can't wait to try them!

      Reply
      • Kelly Hamilton says

        April 10, 2022 at 10:57 am

        Hi Neesha- I use Ball Mason jars or Weck Jars! You can find them on amazon and typically mason jars are sold in large grocery stores. You can also make these in Tupperware containers too!

        Reply
    6. Erin says

      March 31, 2022 at 8:29 am

      5 stars
      These were delicious and kept me full for hours! So easy and quick to throw together, and the texture is spot on. I didn't even need the sweetener with the protein powder I used. Thanks for a great recipe!

      Reply
      • Kelly Hamilton says

        April 04, 2022 at 11:56 am

        Thanks for trying these, Erin! So happy to hear you enjoyed them!

        Reply
    7. Bob says

      October 05, 2021 at 11:31 am

      5 stars
      What a simple and delicious recipe! Love, love, love the chocolate peanut butter banana! Can’t wait to try the others! 😋

      Reply
      • Kelly Hamilton says

        October 05, 2021 at 11:41 am

        So happy you loved this recipe, Bob! The chocolate PB banana is my fav too!

        Reply
        • Lisa says

          November 15, 2021 at 7:35 pm

          Hi! Do I add the peanut butter and banana at night when making the oats or just in the morning prior to eating? Thanks!

        • Kelly Hamilton says

          November 16, 2021 at 9:24 am

          You can add the peanut butter at night or in the morning, doesn't matter! For the banana, I would personally add it in the morning so they are fresh!

    8. Brian says

      October 05, 2021 at 11:23 am

      5 stars
      Delicious! I made the Chocolate Peanut Butter Banana version. Perfect for breakfast after a morning workout.

      Reply
      • Kelly Hamilton says

        October 05, 2021 at 11:41 am

        Thanks for trying this recipe, Brian! So glad you enjoyed it!

        Reply
    9. Shweta says

      October 05, 2021 at 11:16 am

      5 stars
      Love the pb&j just about every morning!! So easy to make, especially as someone who typically skips breakfast.

      Reply
      • Kelly Hamilton says

        October 05, 2021 at 11:22 am

        Thanks so much for trying this recipe, Shweta! Glad you enjoy the PB&J!

        Reply
    10. Gab says

      September 23, 2021 at 7:02 am

      5 stars
      These are so good! I like my overnight oats cold and I did the chocolate peanut butter and banana flavor - I used vegan yogurt and it was absolutely delicious! Thanks for the recipe!

      Reply
      • Kelly Hamilton says

        September 23, 2021 at 11:30 am

        Thanks for trying this recipe, Gab!

        Reply
    11. Jim says

      September 15, 2021 at 11:03 am

      5 stars
      If you like easy grab and go nutrition, these overnight oats are a gamechanger! This has been a staple in my diet since Bake and Bacon first posted it.

      Reply
      • Kelly Hamilton says

        September 15, 2021 at 11:32 am

        Thanks so much for trying this recipe, Jim! Glad to hear you enjoy it!

        Reply
    12. Mary Beth says

      September 13, 2021 at 6:21 pm

      5 stars
      Made the chocolate peanut butter banana and loved it. Made it the night before and so nice to have the next morning before a busy work day. Easy to make and can’t wait to try out the other flavors. Thanks!

      Reply
      • Kelly Hamilton says

        September 14, 2021 at 10:47 am

        So happy to hear you enjoy this recipe, Mary Beth!

        Reply
    13. Phil says

      September 13, 2021 at 2:21 pm

      5 stars
      I make these everyday! Simple and delicious!

      Reply
    14. Emma says

      September 12, 2021 at 8:07 am

      5 stars
      I love this recipe! Makes my mornings so much easier!

      Reply
      • Kelly Hamilton says

        September 12, 2021 at 8:09 am

        Thanks so much for giving this recipe a try, Emma!

        Reply
    15. Megan says

      September 01, 2021 at 3:57 pm

      5 stars
      Have tried each recipe and can confirm you cannot go wrong with any of these!! So much flavor in each and the perfect morning breakfast prep during your busy work week. MUST TRY!

      Reply
      • Kelly Hamilton says

        September 01, 2021 at 4:08 pm

        Thanks so much for trying this recipe, Megan! So happy to hear you loved it!!

        Reply
    16. Carlene says

      August 21, 2021 at 5:22 am

      How do you heat this recipient if it has yogurt in it?

      Reply
      • Kelly Hamilton says

        August 22, 2021 at 11:09 am

        You can heat it in the microwave! or just eat it cold which is what I typically like to do.

        Reply
    17. Nancy Neely says

      August 19, 2021 at 8:08 pm

      What brand of protein powder do you use? I'm still searching for a good one.

      Reply
      • Kelly Hamilton says

        August 20, 2021 at 7:57 am

        I really like the brand Optimum Nutrition's whey protein powder! I've also heard target has a great affordable whey protein that tastes good (haven't tried it yet though). I'm still searching for a good-tasting plant protein, they are harder to find!

        Reply

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    Hi, I'm Kelly! I'm the self-taught baker, food photographer, and dog mom behind Bake & Bacon. I'm here to bring you easy recipes for my favorite things- delicious breakfasts and decadent desserts!

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