In need of a healthy breakfast idea that's packed with protein? Nothing is better than waking up to these delicious High Protein Overnight Oats. A serving of this filling recipe has roughly 30 grams of protein per serving. Similar to my No-Powder Protein Overnight Oats, it has a silky, creamy texture and is a great way to start the day.
So many flavor combinations can be added to this base recipe. It's the perfect vehicle to create a banana, chocolate, berry, or peanut butter variation.
If you love easy breakfast recipes that feature oats, try my Overnight Oats with Water, Almond Milk Overnight Oats or Overnight Oats with No Yogurt.
Or, for more high-protein breakfast recipes check out my Protein Pancakes, No-Milk Scrambled Eggs or Cottage Cheese Toast.
What are high protein overnight oats?
Overnight oats with protein powder are a variation of overnight oats- a no-cook oatmeal dish prepared by soaking oats in liquid overnight.
They are a nutritious and high-protein breakfast option made by combining old-fashioned oats with other protein-rich ingredients such as chia seeds, Greek yogurt and protein powder, resulting in a deliciously creamy and filling meal.
Why you'll love this recipe
- Customizable: You can stir in all your favorite flavors and breakfast combinations.
- Budget-friendly: The ingredients are primarily cost-effective and easily accessible.
- Make ahead: Great for busy mornings when you are short on time, but you need a great source of protein.
- Nutritious breakfast: Loaded with extra protein and healthy fats – naturally in the chia seeds, oats, and then in the protein powder, of course.
Ingredients & substitution notes
- Old-fashioned rolled oats: Provide the bulk and a strong base in this recipe.
- Chia seeds: A brilliant source of protein and the main contributor to a creamy texture. Use ground flaxseeds as an alternative if you want to experiment.
- Protein powder: Adds extra protein content to these creamy overnight oats, making it a high protein breakfast. Choose a protein powder of choice such as whey protein, soy or another vegan option. Feel free to choose a flavor that will compliment the toppings you plan to serve it with. I recommend using unsweetened protein powder though.
- Milk: Any milk will work well with this recipe. Dairy milk, oat milk, rice, hemp, almond milk, or soy milk are all great.
- Yogurt: Gives this recipe a wonderful creaminess. Greek, plain, coconut, or any plant-based yogurt will be delicious.
- Maple syrup: Adds a lovely natural sweetness. Honey is also a great option in this easy breakfast. Stevia or agave syrup will work too – you may need to adjust the level of sweetness.
See recipe card for quantities.
How to make high protein overnight oats
STEP 1: Add the milk, yogurt, and maple syrup to an airtight container such as a glass jar. Stir them together.
STEP 2: Stir in the dry ingredients: oats, chia seeds, and protein powder.
STEP 3: Stir everything together. Close up the container and store it in the refrigerator overnight (for the next day) or for a minimum of 4 hours.
STEP 4: When you are ready to enjoy them, stir the mixture. If it seems too hard or thick, add a little (plant-based) milk and adjust the sweetness.
Top tips
- Good quality protein powder: Choose one without added sugars. If using a vegan protein blend, ensure it tastes as neutral as possible. This is because hemp and pea protein have distinct tastes and can take over the flavor entirely.
- The right type of oats: Rolled oats are best.
- Add chia seeds: Great for protein and give the dish a really buttery and creamy consistency.
- On the go: Choose portable containers like mason jars or sealable containers.
- Add fruits shortly before serving: Adding them in advance can produce a mushy consistency. You want everything in this nutritious breakfast to taste fresh.
- Play around with flavors: Keep it exciting by trying your favorite combinations.
Add-ins & flavor ideas
- Berry: Add some fresh berries and a blueberry yogurt.
- Vanilla: Vanilla protein powder + vanilla yogurt.
- Chocolate: cocoa powder, chocolate protein powder, and chocolate chips. So good!
- Pumpkin spice: Sprinkle some ground cinnamon and toasted pumpkin seeds.
- Nut or seed butter: Top with a spoonful of Roasted Almond Butter, peanut and cashew butter for extra luxury.
- Tropical: use light coconut milk instead of regular milk (you’ll need a bit more, around 1 cup), coconut yogurt, and top with coconut flakes and some tropical fruits like mango and pineapple.
Variations
- Gluten-free: Use certified gluten-free oats and ensure the toppings and add-ins are gluten-free too.
- Vegan/dairy-free: Use 100% plant-based milk and yogurt for a dairy-free version. Using maple syrup and not substituting with honey is also vital.
Topping ideas
- Fresh fruit or fruit salad: Keep a sealed container of Fruit Salad in the fridge. Spoon the fresh fruit on your oats as you go.
- Salted caramel: Drizzle over a little of my 2-Ingredient Vegan Caramel Sauce and some banana slices.
- Granola: Store-bought or try my Applesauce Granola or Vanilla Almond Granola for an easy homemade verison.
- Apple pie: Steam or poach apples to make apple sauce (cook them up with a cinnamon stick), chill and spoon onto the serving.
- Nuts & seeds
- Chocolate chips
Pairing
These are my favorite drinks to serve with these high-protein overnight oats:
Storage
- To store: Keep these high protein overnight oats in the fridge in a sealed container. They will keep for up to 4 days, making them great for meal prep.
- Toppings: Ensure you add your favorite toppings before servings. They shouldn’t be stored in the same container as the oats.
FAQs
Your choice depends on personal preference - whey or a lactose-free and vegan protein powder will work perfectly. If choosing a vegan one such as hemp, make sure that it tastes quite neutral (sometimes hemp and pea protein have distinct tastes and can take over the flavor entirely). I also recommend using unsweetened protein powder.
Yes, for that I would recommend checking out my other Vegan Protein Overnight Oats recipe.
They are usually eaten cold or at room temperature. They can be warmed in the microwave before eating. Doing this may require extra liquid to be added to them.
Related
Looking for other recipes like this? Try these:
📖 Recipe
High Protein Overnight Oats
Equipment
- 1 mason jar with a lid
Ingredients
- ½ cup (50 g) rolled oats
- 1 tablespoon chia seeds
- 1 tablespoon protein powder of choice
- ¾ cup (175 ml) milk of choice *whole, oat, soy...
- ⅓ cup (80 g) yogurt of choice *Greek, soy, coconut...
- 2-3 tablespoon (2 tablespoon) maple syrup
Instructions
- Stir together milk, yogurt and maple syrup in a jar or container with a lid.¾ cup milk of choice, ⅓ cup yogurt of choice, 2-3 tablespoon maple syrup
- Add oats, chia seeds and protein powder.½ cup rolled oats, 1 tablespoon chia seeds, 1 tablespoon protein powder of choice
- Give the mix a good stir and place the lid on your container and refrigerate the oat mixture overnight, or for at least 4 hours
- Give oats a good stir the next morning. If they seem too thick, you can add a splash more milk. Taste and adjust sweetness and add toppings of choice.
Video
Notes
-
- Good quality protein powder: Choose one without added sugars. If using a vegan protein blend, ensure it tastes as neutral as possible. This is because hemp and pea protein have distinct tastes and can take over the flavor entirely.
- Gluten-free: Use certified gluten-free oats and ensure the toppings and add-ins are gluten-free too.
-
- Flavor Ideas:
- Berry: Add some fresh berries and a blueberry yogurt.
- Vanilla: Vanilla protein powder + vanilla yogurt.
- Chocolate: cocoa powder, chocolate protein powder, and chocolate chips. So good!
- Pumpkin spice: Sprinkle some ground cinnamon and toasted pumpkin seeds.
- Nut or seed butter: Top with a spoonful of Roasted Almond Butter, peanut and cashew butter for extra luxury.
- Tropical: use light coconut milk instead of regular milk (you’ll need a bit more, around 1 cup), coconut yogurt, and top with coconut flakes and some tropical fruits like mango and pineapple.
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