Making High Protein Overnight Oats is one of my favorite ways to start the day with a healthy breakfast on busy mornings. You'll prep them the night before by combining everything in a mason jar or airtight container with a lid and then all that's left to do in the morning is add your favorite toppings! A great option for meal prep if you want a balanced breakfast with protein, fiber, and heart-healthy fats.
As a dietitian, people often ask me for a make ahead breakfast that will provide both healthy protein and fiber to keep them full longer. And this high protein overnight oat recipe is one of my favorite oat recipes to share because with just a couple minutes of prep time you have breakfast with a good protein boost. And you can customize this basic recipe by adding fruit or nuts to make a different flavor combo for whatever you're feeling that day.
If you like this recipe, you may also enjoy my Banana Bread Overnight Oats, Chia Pudding with Yogurt, or Blueberry Cheesecake Overnight Oats.
More Healthy Overnight Oats Recipes
- Banana Bread Overnight Oats
- Blueberry Cheesecake Overnight Oatmeal
- Spiced Carrot Cake Overnight Oats with Chia seeds
- Peach Cobbler Overnight Oatmeal
- Creamy Pumpkin Spice Overnight Oats
- Easy Apple Cinnamon Overnight Oats with Greek Yogurt
- Strawberries & Cream Overnight Oats
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Key Ingredient Notes and Substitution Ideas
This high protein overnight oats recipe is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom of this post for the full ingredients list and measurements.
- Rolled Oats - I find that the best oats for overnight oats are old-fashioned oats, also known as rolled oats, because they absorb the milk and become super creamy. I don't recommend using quick oats or instant oats because they get mushy. I don't recommend using steel-cut oats because they will not become as soft. Look for the label that either says "rolled oats" or "old-fashioned oats". If you are gluten-free, be sure to look for certified gluten-free oats.
- Milk - I usually use almond milk for overnight oats because I like the consistency, but use your milk of your choice. Cow milk, oat milk, soy milk, coconut milk or cashew milk are all good options.
- Chia Seeds - chia seeds add plant-protein and also add to the texture of overnight oats. They also add healthy fats and fiber. Plus, they have been shown to provide benefits for your skin, brain, and gut.
- Flax Seeds - I like add ground flaxseed for more fiber and texture. You can leave it out if you want.
- Greek Yogurt - plain Greek Yogurt or skyr are both great options to add protein and probiotics to help support gut health. If you are dairy-free, use your favorite dairy-free yogurt. Coconut milk yogurt, almond milk yogurt, or cashew milk yogurt are all options, they just won't provide as much protein.
- Sweetener - I use maple syrup for this recipe, but you could easily replace it with a different sweetener like honey, agave, or date syrup.
- Vanilla Extract - just a small dash of vanilla extract adds a smooth and rich flavor.
- Vanilla protein powder - for added protein, I use vanilla protein powder. Use your favorite type of protein powder and feel free to do different flavors like chocolate protein powder. Plant-based protein powder or whey protein powder work.
- Cinnamon - just a small bit of cinnamon adds sweetness and warmth.
- Optional for topping - fresh fruit, nut butter, chopped nuts.
How to Make High Protein Overnight Oats
Below are the directions for how to make this simple recipe with photos that I hope are helpful. Check the recipe card at the bottom for the full recipe.
- Step 1: In a mason jar or other small container, mix the rolled oats, protein powder, chia seeds, flax seeds, and cinnamon.
- Step 2: Then add the wet ingredients including the milk, yogurt, vanilla extract and maple syrup. Give it a good stir until everything is well combined. Cover and refrigerate overnight or at least for 4 hours to let the oats soak. Add more milk as needed before adding your favorite toppings.
Hint: I like to serve it with an extra scoop of Greek yogurt and some fruit like strawberries and blueberries or frozen mangos.
Dietitian Tip
These high protein overnight oats are a great way to hit all the nutritional high points to get your day off on the right foot. The oats, Greek yogurt, chia seeds, flax seeds, and protein powder all provide protein. Oats contain dietary fiber and several micronutrients including thiamine, magnesium, and zinc. Whole grains like oats also contain plenty of antioxidants which are important for overall health. This recipe also provides healthy fatty acids and protein from the chia seeds and flax seeds.
Video of How to Make High Protein Overnight Oats
Here's a video showing how to make this recipe that I hope is helpful!
Variations
There are so many ways to customize these High Protein Overnight Oats! Feel free to get creative with your flavor variations and toppings.
- Chocolate Peanut Butter - use chocolate protein powder and add a tablespoon of cocoa powder and a scoop of peanut butter.
- Blueberries & Cream - blend some frozen blueberries with the milk and pour it over the oats for a taste of blueberries in every bite.
- Strawberry Shortcake - add small pieces of strawberries and crushed graham crackers for a strawberry shortcake flavor.
- Banana Nut - mash a banana into the oats and add chopped walnuts or pecans. Add a tablespoon of cocoa powder for a chocolate banana flavor.
- Pumpkin Pie - in the fall months, add a scoop of pumpkin puree and some pumpkin pie spice.
- Triple Vanilla - in addition to vanilla protein powder and vanilla extract, add a cup of vanilla Greek yogurt for a delicious vanilla-flavored treat.
- Raspberry Lemon - add mashed raspberries or blackberries and a squeeze of lemon.
- PB & J - add a spoonful of your favorite peanut butter and mashed fruit or a bit of jam.
Best Containers for Overnight Oats
Here are some options for containers to use for overnight oats:
- Wide Mouth Mason Jars, 16 oz works perfectly
- These Overnight Oat Jars come with a spoon and a marker so you can mark the flavors or date you meal-prepped them. I like the colors of the tops on these!
- Overnight Oats Containers with Lids and Spoon
- These Vintage Coffee Mugs with bamboo lids and spoons are great if you're looking for a pretty glass to serve overnight oats.
Storage for High Protein Overnight Oats
- Refrigerator - store overnight oats in an airtight container. You can keep overnight oats in the fridge for up to 3-4 days. I typically make them the night before and let them soak overnight, but you could meal prep multiple jars to have them ready for you throughout the whole week.
Expert Tips
- Use Rolled Oats (also called Old-Fashioned Oats) for best texture when soaked.
- For thicker oatmeal, add a bit less milk to the oat mixture.
- If you like your overnight oats a bit thinner, add an extra splash of milk. The amount of milk will vary slightly depending on what kind of protein powder you use.
FAQ
While healthy eating means something different to everyone, overnight oats are a nourishing option that can help you meet your daily dietary needs! Oatmeal is high in soluble fiber, chia seeds provide healthy fatty acids, and Greek yogurt, chia seeds, flax seeds, oats, and protein powder add protein to keep you full longer.
Yes! Normally overnight oats are eaten right out of the fridge. But if you prefer a warm bowl of oatmeal and want to heat them up, you absolutely can.
Lately I've been using Truvani vanilla protein powder and loving it.
Related
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Perfect for Pairing
These are my favorite dishes to serve with High Protein Overnight Oats:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Creamy High Protein Overnight Oats, Meal Prep Recipe
Equipment
- 1 mason jar or container with a lid
Ingredients
- ⅓ cup rolled oats
- 1 teaspoon chia seeds
- 1 teaspoon ground flax seeds
- 1 tablespoon vanilla protein powder
- ⅛ teaspoon ground cinnamon
- ½ cup milk (I use almond milk)
- ¼ cup plain Greek yogurt
- ½ teaspoon maple syrup
- ½ teaspoon vanilla extract
Instructions
- In a mason jar or other small container, mix the rolled oats, protein powder, chia seeds, flax seeds, and cinnamon.
- Then add the wet ingredients including the milk, yogurt, vanilla extract and maple syrup. Give it a good stir until everything is well combined. Cover and refrigerate overnight or at least for 4 hours to let the oats soak. Add more milk as needed before adding your favorite toppings.
Video
Notes
- Use Rolled Oats (also called Old-Fashioned Oats) for best texture when soaked.
- For thicker oatmeal, add a bit less milk to the oat mixture.
- If you like your overnight oats a bit thinner, add an extra splash of milk. The amount of milk will vary slightly depending on what kind of protein powder you use.
- Refrigerator - store overnight oats in an airtight container. You can keep overnight oats in the fridge for up to 3-4 days. I typically make them the night before and let them soak overnight, but you could meal prep multiple jars to have them ready for you throughout the whole week.
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