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.
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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 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!
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!
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.
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.
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 add ¼ cup of cottage cheese for more protein.
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 healthy breakfast recipes?
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📖 Recipe
Protein Overnight Oats
Video
Equipment
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
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!
- 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
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Laura says
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
Kelly Hamilton says
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!
Will says
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.
Susan says
So, I used Quaker Oats Old Fashioned rolled oats and entered that specific brand into My Fitness Pal and got the correct macros. Loved this recipe! Next time I will be using sprouted rolled oats, a serving size is 1/3 of a cup so I will be adding 1/3 of a cup of the sprouted rolled oats and 1/3 cup almond milk. Hoping the consistency is close to the same. It should be.
Kelly Hamilton says
Thanks for trying this recipe, Susan! Happy to hear you enjoyed it!
Adam says
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 🙂
Kelly Hamilton says
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!
Neesha says
What jars do you use? I couldn't get the link above to work. Thanks - can't wait to try them!
Kelly Hamilton says
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!
Erin says
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!
Kelly Hamilton says
Thanks for trying these, Erin! So happy to hear you enjoyed them!
Bob says
What a simple and delicious recipe! Love, love, love the chocolate peanut butter banana! Can’t wait to try the others! 😋
Kelly Hamilton says
So happy you loved this recipe, Bob! The chocolate PB banana is my fav too!
Lisa says
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
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!
Brian says
Delicious! I made the Chocolate Peanut Butter Banana version. Perfect for breakfast after a morning workout.
Kelly Hamilton says
Thanks for trying this recipe, Brian! So glad you enjoyed it!
Shweta says
Love the pb&j just about every morning!! So easy to make, especially as someone who typically skips breakfast.
Kelly Hamilton says
Thanks so much for trying this recipe, Shweta! Glad you enjoy the PB&J!
Gab says
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!
Kelly Hamilton says
Thanks for trying this recipe, Gab!
Jim says
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.
Kelly Hamilton says
Thanks so much for trying this recipe, Jim! Glad to hear you enjoy it!
Mary Beth says
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!
Kelly Hamilton says
So happy to hear you enjoy this recipe, Mary Beth!
Phil says
I make these everyday! Simple and delicious!
Emma says
I love this recipe! Makes my mornings so much easier!
Kelly Hamilton says
Thanks so much for giving this recipe a try, Emma!
Megan says
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!
Kelly Hamilton says
Thanks so much for trying this recipe, Megan! So happy to hear you loved it!!
Carlene says
How do you heat this recipient if it has yogurt in it?
Kelly Hamilton says
You can heat it in the microwave! or just eat it cold which is what I typically like to do.
Nancy Neely says
What brand of protein powder do you use? I'm still searching for a good one.
Kelly Hamilton says
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!