How do you make protein overnight oats without protein powder? Here’s a recipe that will deliver almost 30 grams of protein per serving without the use or any powders. This nutritious breakfast is made from only 6 simple ingredients plus it can be varied by changing up the flavor additions. So, you’ll never get tired of it.
Unlike my High Protein Overnight Oats, this creamy overnight oats recipe requires no protein powder as it's prepared using whole food ingredients that are naturally rich in protein.
If you are looking for oat recipes for specific dietary requirements, take a look at my Overnight Oats without Milk, Overnight Oats without Yogurt, Overnight Oats with Frozen Fruit.
For more protein-packed recipes see Protein Pancakes, Cottage Cheese with Fruits, Cottage Cheese Toast or Peanut Butter Protein Shake.
No protein powder? No problem!
What sets this protein overnight oats recipe apart is the higher protein content derived from natural ingredients like peanut butter, yogurt, chia seeds, and soy milk, without the need of adding protein powder.
These ingredients provide a great source of protein while adding a creamy texture and delicious flavor to the oats.
Why you'll love this recipe
- Packed with protein thanks to the chia seeds, yogurt and peanut butter. This ingredient combination is a great way to assemble a high protein breakfast.
- Budget-friendly: Oats are a great nutritious but budget-friendly breakfast alternative. Plus you are making your own protein powder blend with this recipe.
- Filling and satisfying: This breakfast recipe will keep you full all morning. It is also great for maintaining stable blood sugar levels.
- Make ahead: Whip this easy recipe up the night before to be ready the next morning.
- Portable: Grab the jar out of the fridge, and off you go with this on-the-go, easy breakfast. Great for busy mornings.
Ingredients & substitution notes
- Milk: any milk of choice; if you use plant based milk I suggest using soy milk because it has all the essential amino acids and has the highest protein content among plant based milk alternatives. You could also use whole dairy milk, oat milk or or almond milk.
- Natural peanut butter: I recommend using natural peanut butter without any additives. Can be replaced with cashew or almond butter.
- Yogurt: either Greek yogurt or Coconut yogurt or soy yogurt are delicious vegan options.
- Oats: old fashioned oats are recommended. Steel cut oats and instant oats are not ideal.
- Maple syrup: Substitute with honey or a little agave syrup.
See recipe card for quantities.
How to make protein overnight oats without protein powder
STEP 1: In a mason jar or a bowl, mix together the peanut butter and chosen milk. Whisk together until the peanut butter is almost completely dissolved.
STEP 2: Stir in the yogurt and maple syrup.
STEP 3: Add in the dry ingredients: oats and chia seeds. Stir well so that everything is combined.
STEP 4: Allow the mixture to rest for 10 minutes. Stir everything through again. Cover the jar and store it in the fridge either overnight or for a minimum of 4 hours. Serve with your favorite toppings.
Top tips
- Type of oats: old-fashioned rolled oats work best for overnight oats. Avoid instant or steel-cut as they won’t perform in the same way.
- Adjust the liquid: depending on the preferred thickness. If too thick, add more milk; if too thin, add more chia seeds or yogurt
- Don’t skimp on the chia seeds: help create a dense and creamy texture
- Adjust sweetness: dial the amount of maple syrup up or down.
- Add mix-ins last: to keep the fresh fruit firm and from turning mushy.
- Allow enough soaking time: the chia seeds provide body to this overnight oats recipe. Therefore, they need time to soak up the liquid.
- Use a jar with a lidFormularbeginn: to keep the oats from absorbing odors and to preserve hygiene as it rests.
Variations
- Dairy-free/ vegan: to create vegan protein overnight oats use a plant based milk such as soy milk (which has the highest protein content) and coconut yogurt or soy yogurt
- Refined sugar-free: use unsweetened applesauce or mashed banana as natural fruit sweeteners.
- Nut-free: try sunflower seed butter instead of peanut butter.
- Other protein sources: add in egg white, unsalted cooked quinoa, or cottage cheese. Nuts also have high levels of protein.
More flavor ideas
- Chocolate: Add a teaspoon of cocoa powder and save yourself from buying chocolate protein powder.
- Vanilla: Add a drop of good-quality vanilla extract or a scraping of vanilla bean paste to the recipe.
- Cinnamon: An easy addition of ground cinnamon.
- Coconut: Use coconut milk and yogurt for a total tropical taste.
Pairing
These are my favorite drinks to serve with this recipe:
Storage
- To store: Pre-prepped protein overnight oats will last 3-4 days in the fridge. Make up 3 or 4 and store them in airtight containers (lid on) until you’re ready to go.
- To freeze: This protein oats recipe will not freeze well.
FAQ
It is recommended to use old-fashioned oats for making overnight oats. They have a slightly chewy texture and hold up well when soaked overnight, resulting in a satisfying breakfast.
They can be enjoyed both cold and heated, depending on personal preference. If you prefer a chilled and refreshing breakfast, you can eat them straight from the refrigerator. However, if you prefer warm oats, you can heat them in the microwave or on the stovetop before consuming them. Just be sure to stir well and adjust the consistency with a little extra liquid if needed.
Yes, by using gluten-free oats.
Additionally, ensure that the other ingredients, such as yogurt, peanut butter, chia seeds, and soy milk, are also gluten-free or labeled as such.
Related
Looking for other recipes like this? Try these:
📖 Recipe
Protein Overnight Oats (NO protein powder)
Ingredients
- ½ cup old fashioned oats
- 1 tablespoon chia seeds
- ¾ cup soy milk or other milk of choice
- ⅓ cup yogurt of choice (soy, dairy...)
- 2 tablespoon natural peanut butter
- 1-2 tablespoon maple syrup
Instructions
- In a jar or a bowl, combine the peanut butter and milk of choice. Whisk until peanut butter is almost fully dissolved.
- Then add yogurt and maple syrup and whisk again. Add oats and chia seeds and stir well until all the ingredients are fully combined. Make sure the oats are fully submerged in the liquid.
- Let sit for about 10 minutes, then stir again (optional).
- Cover the jar or bowl with a lid or plastic wrap and place it in the refrigerator overnight (or for at least 6 hours).
- Add your favorite toppings (see suggestions above) and enjoy!
Ana Palafox says
Good morning, Katie 🌄. How are you? I'm fine. Today I tried protein overnight oats (No protein powder) that I made. I added frozen mixed berries 🫐🍓. Mmmmmm 👌! It turned out very good 😊, nutritious, well-prepared, mouthwatering, pleasant 😁, and divine. I loved it 🥰. You're a magnificent and remarkable chef 😀.