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.
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'll Love This Recipe
- 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!
Ingredients
This list is so simple! Find ingredient notes (including substitutions and swaps) 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!
A full ingredient list with exact amounts can be found in the recipe card below.
What Makes This Recipe 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
How to Make High Protein Overnight Oats
This recipe is incredibly easy to make. Follow along below.
Combine the oats, protein powder, and chia seeds in a container such as a mason jar or Tupperware container.
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.
Kelly's Top Tip
Make sure to mix your oats really well to avoid clumping! You can even pop a lid on it and give it a good shake. If your oats are too thick after refrigeration, add milk. If they are too thin, add more oats.
Recipe Variations
- 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.
Substitutions & Additions
- Nut butters- peanut, almond, cashew butter all make great additions to overnight oats. You could also add biscoff or nutella spread! My Nutella Overnight Oats are great to try too!
- 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!
Equipment Needed
This recipe doesn't require any specific or fancy equipment. I like making these in mason jars or glass jar containers for individual portions. You could also make one big batch in a tupperware container and leave it in your fridge to scoop out individual portions daily.
How To Store
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.
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)
More High-Protein Recipes To Try
Looking for other recipes like this? Try these:
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📖 Recipe
High Protein Overnight Oats
Video
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 maple syrup or honey optional for more sweetener
Instructions
- Combine the oats, protein powder, and chia seeds in a container like a mason jar or Tupperware.½ cup old-fashioned rolled oats, 1 scoop protein powder, ½ tablespoon chia seeds
- Pour in the milk, yogurt, and maple syrup. Mix until well combined, making sure to stir up any chunks of protein powder that may be stuck on the bottom.½ cup milk, ¼ cup non-fat greek yogurt, 1-2 teaspoon maple syrup or honey
- 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 or other glass jars for easy storage.
- 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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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!