With 35+ grams of protein, these healthy high-protein overnight oats are perfect for meal prepping and are an easy, nutritious way to start your day.
This recipe was originally published in August 2021. It has since been updated with new images and changes to the original post.
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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 35+ grams of protein packed into these oats! They are perfect for meal-prepping and keep you fuller longer throughout the day because of their fiber-rich ingredients.
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 5+ 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, Biscoff Overnight Oats, Tiramisu Overnight Oats, or my Overnight Oats with Frozen Fruit recipes! All are amazing variations of this recipe!
Why You Should Make High Protein Overnight Oats
- They are a filling and nutritious way to start your day. Studies show that eating breakfast can improve your energy levels and concentration. These oats are fiber-rich which will leave you feeling fuller for longer as well!
- They are easy to make, prep takes about 5 minutes and then they sit in the fridge for a bit.
- They make good meal prep- my husband makes a batch of these every week for himself and grabs one on the go for breakfast every morning!
- There are endless flavor and topping combos. See my full list below, but really you can add anything you like to these to make them that much more delicious!
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. I love Bob's Red Mill old fashioned oats.
- Protein powders will give you anywhere between 20-40 grams of protein per scoop. The one I love and use is about 30 grams of protein per scoop! I use protein powder all the time for both oats and protein smoothies so it never goes to waste in my house.
- Greek yogurt is an amazing sources of protein. I usually find a low-fat option, we really like Two Good greek yogurt!
- Chia seeds are another great source of protein - there is about 5 grams of protein per 2 tablespoon of chia seeds.
- Nut butters like peanut or almond butter are a fantastic source of protein and healthy fats. 2 tbsps of peanut butter is about 7 grams of protein!
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.
Protein powder varies so depending on how big the scoop is, it will change the amount of protein powder in your oats. The protein I love has a scoop size of about 30 grams. I like to weigh my protein powder with a kitchen scale if possible for accuracy.
Recipe Ingredients
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. You could swap this for cottage cheese for extra protein as well!
- 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!
Step-by-Step Instructions
Step 1: Combine the oats, protein powder, and chia seeds in a container such as a mason jar or Tupperware container.
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!
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, 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, 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.
- Tropical- Use vanilla protein powder & add mango, pineapple, kiwi, and shredded coconut on top.
- Chocolate Hazelnut- use chocolate protein powder and add in ½-1 tablespoon of nutella spread. Top with chopped hazelnuts.
- Cinnamon Apple- use vanilla protein powder, add in ½ teaspoon of cinnamon to the oats and top with chopped apples- I like honeycrisp or fuji apples.
- Almond Joy- use chocolate protein powder + add shredded coconut and sliced almonds on top.
Additional Add-In Ideas
- Nut butters- peanut, almond, cashew butter all make great additions to overnight oats. You could also add biscoff or nutella spread!
- Fruit- I love adding fresh and frozen fruit like banana slices, berries, apples, peaches, pineapple, mango, kiwi, or pomegranate seeds. You could also add dried fruits/berries!
- Sweeteners- I use honey in this recipe, but you can swap for maple syrup, agave, or coconut sugar. Adding mashed banana is a great sweetener option as well.
- Seeds- chia seeds are in this original recipe, but you can add hemp or flaxseed as well. Pumpkin and sunflower seeds are also great additions.
- Nuts- almonds, pecans, walnuts, peanuts make great crunchy toppings.
- Spices/extracts: I love adding cinnamon to my overnight oats, nutmeg, cardamom, ginger, or pumpkin pie spice all add perfect flavor. Vanilla or almond extract as well!
- Granola, chocolate chips/cocoa nibs, dried coconut flakes, and bee pollen are some extra ideas!
Frequently Asked Questions
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.
Yes you can! You can times the recipes by however many servings you want and mix together in a large bowl. You can store it in the fridge as one large serving and scoop some out for yourself each morning, or divvy them up in individual container for easy grab-and-go.
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!
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 swap the greek yogurt for ¼ cup of cottage cheese for more protein too!
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.
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 protein packed breakfast recipes?
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📖 Recipe
High Protein Overnight Oats
Video
Equipment
Ingredients
Plain Overnight Oats
- ½ cup old-fashioned rolled oats
- 1 scoop protein powder mine is a 30g scoop
- ½ tablespoon chia seeds
- ½ cup milk
- ¼ cup non-fat greek yogurt
- 1-2 teaspoon honey or maple syrup optional for more sweetener
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!
Notes
- 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.
- Use mason jars for easy storage. Plus they are cute. I use these!
- Make a large batch of these, store in a large Tupperware container and then serve yourself some in the mornings if you don't want individual jars.
- 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. You can also omit the protein powder.
- 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
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Brooke says
I am eating this right now at my desk at work. I am done searching down a good recipe for overnight oats. This is THE ONE! The only modification I made was no chia seeds and honey. My add-ins a tablespoon of almond butter and 1tsp of dark chocolate chunks. That is it! Thank you for this recipe. It is a keeper
Kelly Hamilton says
This makes me so happy to hear, Brooke! Thanks for trying my recipe!
Chad says
Hello, can i make 3 batches in one large Tupperware container and then scoop out a serving as desired? Or would that large of a portion a in a single Tupperware cause problems?
Kelly Hamilton says
Hi Chad! You should definitely be able to make a few servings in one container!
Max says
Can I use full fat Greek yogurt as well?
Kelly Hamilton says
Hi Max! You definitely can!
Courtney says
I feel like I have to be doing something wrong. Mine came out suuuuper thick and it just tastes 100% like protein powder. Do scoops of protein powder vary depending on the protein? I want to love this but I couldn’t even eat this first batch.
Kelly Hamilton says
What protein powder you use can absolutely make a difference in taste and texture. What brand did you use? Also the scoopers in protein powder can vary, I typically use 30g for my recipe! If you're using a vegan or dairy-free protein powder they can have a strong taste as well!
Devin says
The protein the author uses is 27g per scoop. Body fortress, the protein I use is 44g per scoop. I'd experiment with proportions and use a food scale to get things right. My first batch of basic oats came out great, 1 cup of oats and milk.
1 table spoon of chia seeds
an amount of cinnamon and yogurt to fit in a 16oz jar.
I don't think I could fit protein powder but that's why we experiment
Kelli says
Question: the nutrition information is for the basic recipe, correct? Have you done a breakdown of the "flavors to try" as well?
Kelly Hamilton says
Hi Kelli, yes the nutrition is just the base recipe, and also varies depending on what products you use. I don't have a breakdown of the flavors, sorry!
Lisa says
I make this every week! I love the peanut butter and jelly version!
Bianca says
Came out too liquidy and watery!
Kelly Hamilton says
Hi Bianca, Sorry to hear this! how long did you let your oats sit in the fridge? Also did you use old-fashioned oats or quick oats?
DLM says
Kelly, kudos on your recipe. I tried it as a post workout/recovery snack. The protein and carbs help with both of those goals and helps maintain energy levels for the rest of the day. Definitely will be a mainstay in workout regiments.
Kelly Hamilton says
Thank you so much! Happy to hear you enjoyed it!
Nathan says
Do you think this would work with cottage cheese instead of greek yogurt? I prefer it cause it's cheaper and has higher protein content. Just not sure if it would taste weird in this as it has more sodium
Kelly Hamilton says
Hi Nathan! I haven't tested it but it might work! the texture might be a bit different but I think the taste would be fine!
Jess Lahti says
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.
Kelly Hamilton says
Thanks so much for trying these, Jess!
Lyndall says
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..
Kelly Hamilton says
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.