Make breakfast while you sleep with this healthy high protein overnight oats recipe. I love hot oatmeal, but there are days I don’t have time to wait. Overnight oats with protein powder are a healthy, make-ahead breakfast perfect for those busy mornings, and the added protein will keep you full until your next meal. For more oatmeal ideas, check out our overnight oat recipes.
Are Overnight Oats Healthy?
Overnight oats are high in protein, fiber, and vitamins. And like our matcha overnight oats, this meal is versatile, so you can easily add toppings like seeds, nuts, and fruit to fortify the oats for even more health benefits.
What You Need to Make Protein Overnight Oats
- Oatmeal: For best results, use old-fashioned rolled oats. Steel-cut oats end up chewy and quick oats come out too mushy.
- Chia Seeds: Chia seeds provide a silky texture while adding protein to overnight oats. They’re also a great source of fiber and healthy fat.
- Almond Milk: You can use water or any milk, like oat, soy, or coconut milk, like we do for our overnight oats with coconut milk. I prefer almond milk for this recipe because the nuttiness complements the chocolate protein powder and almond butter topping.
- Protein Powder: Use any flavor of protein powder, but I highly recommend chocolate. I love this plant-based protein powder.
- Toppings: The toppings are optional, but almond butter rounds out the flavor of the overnight oats perfectly and adds even more protein. And why not throw a couple of chocolate chips on top because you can?
Additions and Substitutions
- Dairy: Stir Greek yogurt or cottage cheese into the milk and protein powder to increase the protein in the overnight oats.
- Fruit: Top the oats with fresh fruit like raspberries, blueberries, strawberries, mangos, or banana slices.
- Nuts: Finish them with chopped almonds, pecans, or walnuts.
- Nut Butter: I love melting almond butter and drizzling it over the top, but you can use any seed or nut butter.
- Protein: I use chocolate vegan protein powder to make this, but the possibilities are endless, depending on the flavor of protein powder you have in your pantry! Make vanilla protein powder overnight oats with almond butter, cherries, and toasted almonds, or try our overnight oats with frozen fruit. Combine peanut butter protein powder with chopped bananas and finish the oats with melted peanut butter to make peanut butter banana protein overnight oats; this recipe is only a starting point, but feel free to get as creative as you want.
How to Make Protein Overnight Oats
The full recipe with measurements is in the recipe card below.
Step 1: Divide the oats and chia seeds into two containers.
Step 2: Combine the almond milk and protein powder in a cup and stir until fully incorporated.
Step 3: Then, divide the milk between the two containers. Cover and refrigerate overnight.
Step 4: When you’re ready to eat, top the oats with a drizzle of almond butter and chocolate chips.
Expert Tips
- Combine the almond milk and protein powder before adding them to the oatmeal. Don’t skip this step; it helps disperse the protein powder and prevent the oats from clumping and becoming chalky as they set.
- Store overnight oats in a jar with room to spare since the oatmeal and chia seeds expand as they rehydrate, and so will any mix-ins you add.
- Before adding the toppings, stir the mixture before digging in. If the oats seem dry after sitting in the fridge, add another splash of almond milk.
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Serving Suggestions
All you need to make protein overnight oats is rolled oats, milk, protein powder, and toppings or mix-ins to take them to next level. Here are a few suggestions to inspire your taste buds.
- Chocolate Chips, Cocoa Nibs, Cocoa Powder
- Walnuts, Pecans, Almonds
- Agave, Maple Syrup, Monk Fruit, Fig Jam
- Greek Yogurt, Cottage Cheese
- Almond Butter, Sunflower Seed Butter, Peanut Butter, Nutella, Cookie Butter
How Long Do Overnight Oats Last?
- Refrigerate – Store the oats in an airtight container for five days in the refrigerator. If they seem dry after sitting in the fridge, add another splash of almond milk.
Frequently Asked Questions
Do you eat overnight oats warm or cold?
Serve overnight oats chilled straight from the fridge for a convenient, no-cook breakfast that doesn’t need to be heated. However, if you crave something warm, microwave the oats for 30 seconds to a minute before adding the toppings.
What is the ratio of oats to liquid for overnight oats?
It’s a matter of preference. I find a 1:1 ratio of one part old-fashioned oats and one part almond milk for the best result, but I add more if I include chia seeds since they absorb more liquid. Use less milk if you want thicker oatmeal and more if you like it runny.
Can I use Instant Oats?
I don’t recommend avoiding instant oats to make our protein-packed overnight oats because they become too mushy as they set.
Are overnight oats a good source of protein?
Have your oatmeal and get your protein too! Overnight oats are a great source of protein, and they make for a well-balanced meal with whole carbs to keep you fuller for longer. The protein comes from plant-based sources like pea protein, chia seeds, almond milk, and almond butter.
Do you have to soak the oats overnight?
Despite the name overnight oats, they only need to soak for a 2-3 hours before you can enjoy them. However, the longer you soak the rolled oats, the softer they become.
More Overnight Oats Recipes:
Protein Overnight Oats
- 2 Airtight Container
- Glass
- ⅔ cup rolled oats, divided
- 2 tablespoons chia seeds, divided
- ⅔ cup unsweetened vanilla almond milk
- 1 scoop chocolate protein powder
- 1 pinch sea salt
- 2 tablespoons almond butter, melted, for garnish
- 1 tablespoon Lily's Chocolate chips, for garnish
- Divide the oats and chia seeds into two containers.
- Combine the almond milk, protein powder, and sea salt in a glass and stir until fully incorporated. Then, divide the milk between the two containers. Cover and refrigerate overnight.
- When you're ready to eat, top the oats with a drizzle of almond butter and chocolate chips.
- Combine the almond milk and protein powder before adding them to the oatmeal. Don’t skip this step; it helps disperse the protein powder and prevent the oats from clumping and becoming chalky as they set.
- Store overnight oats in a jar with room to spare since the oatmeal and chia seeds expand as they rehydrate, and so will any mix-ins you add.
- Before adding the toppings, stir the mixture before digging in. If the oats seem dry after sitting in the fridge, add another splash of almond milk.
- The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.
Shari
Wednesday 25th of January 2023
We found this recipe on Google and have been making them at least once a week since. Thank you for the recipe.
Tressa Jamil
Wednesday 25th of January 2023
I am so happy to hear that these protein overnight oats have been a win for you; thank you for taking the time to rate and comment.