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My protein overnight oats are a healthy, make-ahead breakfast that boasts over 45 grams of protein per serving. They’re thick, creamy, and easy to customize.
Many of us love overnight oats for breakfast, but what makes them even better? Adding protein! Enter- high protein overnight oats (aka Proats!).
Thick, creamy, and hearty, I prep them on the weekends and have a speedy breakfast sorted for the week ahead! They are a spin on protein oatmeal, except these ones are enjoyed straight from the refrigerator- no microwaving or cooking required!
Table of Contents
Why I love this recipe
- 45 grams of protein. And that is in every bowl.
- Quick and easy. Just add everything in a bowl and let the fridge do its work.
- Meal prep friendly. Make a batch on the weekend and enjoy breakfast for the week ahead.
If you love a good high-protein breakfast recipe like we do, try my protein cinnamon rolls, protein pancakes, protein bagels, and protein granola.
★★★★★ REVIEW
“I just love this recipe. I’ve made it up for the morning and added a few blueberries. Can’t wait to have it.” – Tracey
Key Ingredients
- Rolled oats (Old-fashioned oats). While quick oats work, the rolled variety has a chewy and satisfying texture. Use certified gluten-free oats to keep this breakfast gluten-free.
- Chia seeds. I like to add some chia seeds to thicken the oats and also pack in some extra fiber (6 grams per tablespoon!). I have also successfully used ground flaxseed.
- Protein powder. Vanilla, chocolate, or unflavored protein powder. I like casein protein powder, but whey protein and vegan protein also work fine.
- Milk of choice. I use unsweetened almond milk, but any milk works (oat milk, coconut milk, soy milk, etc).
- Mix-ins. The fun part: fresh or frozen fruit, bananas, cinnamon, strawberries, maple syrup, nut butter, nuts, coconut, or even some chocolate.
How to make protein overnight oats
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1- Mix the oats, chia seeds, and protein powder in a bowl.
Step 2- Add milk. Gently mix it, cover, and refrigerate overnight.
Step 3- The next morning, add more milk if needed.
Step 4- Stir through and top your favorite mix-ins and enjoy immediately.
Arman’s recipe tips
- Adjust the ratios. If you prefer thicker oats, you can cut back on the liquid or if you like them thinner, add more liquid.
- Add sweetness. Add maple syrup, sugar, or your favorite sweetener if your protein powder is unsweetened.
- Give everything a good mix! Before refrigerating, give everything a good mix to prevent the oats or chia from clumping.
- Add toppings just before eating. This is especially important for crunchy toppings like nuts or granola. You don’t want them to soften and be soggy!
- Meal prep the oatmeal. Simply multiply this recipe by five and divide the mixture into five Tupperware containers, and you will have breakfast sorted for every weekday morning!
Frequently asked questions
Yes, you can. But I suggest adding some maple syrup or sugar to add some sweetness.
Yes! You can enjoy this like you would with my hot overnight oatmeal.
More oatmeal breakfasts
If you tried this Protein Overnight Oats recipe or any other recipe on The Big Man’s World, please rate the recipe and let me know how it went in the comments below. It really helps others thinking of making the recipe.
Protein Overnight Oats
Video
Ingredients
- 1/2 cup rolled oats
- 1/3 cup protein powder
- 1/2 tablespoon chia seeds
- 3/4 cup milk
Instructions
- Add the oats, protein powder, and chia seeds to a shallow container or cereal bowl. Add the milk and give it a mix.
- Cover the bowl and refrigerate for at least 4 hours, or overnight.
- When ready to enjoy, give it a mix and add more milk if needed. Add your toppings and enjoy immediately.
Notes
- Cow’s milk. Use non-fat or skim milk as the mixer and pack in at least 10 grams of protein.
- Cottage cheese. A protein-packed powerhouse, a half cup of non-fat cottage cheese packs in 15 grams of protein.
- Greek yogurt. Non-fat and unsweetened Greek yogurt yields around 18 grams of protein per cup. Like cottage cheese, add some liquid or granulated sweetener to compensate for the tartness.
- Nut or seed butter. Peanut butter, almond butter, and even tahini are all fantastic ways to add 7-8 grams of protein per two tablespoon serving. They also add healthy fats which will keep you fuller for longer.
- Unsalted nuts or seeds. Like nut or seed butter, whole nuts and seeds provide similar amounts of protein per serve.
Nutrition
Originally published March 2019, updated and republished June 2025
Wow I don’t usually love overnight oats but these were amazing. I sprinkled cinnamon and threw strawberries and blackberries on top. Kept me full the better part of the morning.
Do you know if hemp protein powder will work for your recipes? I’d prefer not to waste it if not. It has hemp powder, flaxseed, spirulina. Very much interested in trying the bars and protein balls, and overnight oats 1st. Thank you.
I don’t see why not. If anything, I’d just be cautious of the overpowering taste coming through (but it can be masked up!)
I just love this recipe. I’ve made it up for the morning, added a few blueberries. Can’t wait to try it.
Made some overnight oats for tomorrow and I can’t be more excited! I would love to try the keto-friendly recipe one day. Been meaning to integrate more keto-friendly recipes that are also vegan!
Where is the recipe for the low carb option? You write, “This thick and creamy overnight oatmeal recipe is vegan, gluten-free and comes with a keto and low carb option!” So where is it?
LaWanda it is written both in the post and in the recipe card. Enjoy