Overnight Oats With Protein Powder
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Learn how to make overnight oats with protein powder to make an already wholesome breakfast even more satisfying. Protein overnight oats are thick, creamy, and easy to customize. It’s great for meal prepping, too.
These protein-packed overnight oats are the breakfast I rely on most when I need something filling, balanced, and ready to go. I first started adding protein powder to my overnight oats years ago, back when I was juggling early mornings before culinary school and long days in the kitchen. The extra boost of protein kept me full and energized (we’re talking about 45 grams per serving!). The best part? It doesn’t change the flavor or texture one bit.
Over time, this quick prep has become a staple in my family’s routine. We make a big batch every Sunday (about 20 portions!), so everyone has a satisfying breakfast waiting in the fridge all week long.
Table of Contents
Protein overnight oats recipe highlights
- Thick and creamy. Because oats and most protein powders absorb liquid gradually, the mixture thickens overnight. No chalky or powdery oatmeal for you!
- Quick and easy: Mix all the ingredients in a bowl or jar and let them sit overnight.
- Customizable: I think I’ve tried almost every combination featuring fresh and frozen fruits, nut butter, jellies, jam, and various nuts and seeds. I’ll include them all below!
Prefer a warm version? Try my protein oatmeal. Don’t want the protein powder? Stick with my classic overnight oats.
What readers are saying
★★★★★ – “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
Here are some notes on the main ingredients that go into protein overnight oats. For the full list with measurements, check out the recipe card below.
- Rolled oats (Old-fashioned oats). While quick oats work, the rolled variety has a chewy and satisfying texture. They soak up all the liquid and thicken the oats beautifully. Don’t fret, though. They will not turn to mush! You can also use gluten-free oats if you need them to be 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. I tested this recipe with casein, brown rice, and whey protein powder. While all worked, for the best texture, choose the casein or a blend with casein. It binds moisture and thickens the oats beautifully. In terms of brands, I swear by Optimum Nutrition and Dymatize Nutrition (both affordable and easy to find in health stores and online).
How to make overnight oats with protein powder
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.
Topping ideas and mix-ins
My partner loves these oats doused in peanut butter and frozen raspberries, my sister loves crunchy granola, and I’m basic with sliced banana and cinnamon. Here are our tried-and-true additions:
Nuts or seeds: Cashews and almonds are among my favorite nuts, which also provide healthy fats and fiber. Opt for unsalted and raw nuts.
Fruit: This is my family’s go-to. Either fresh or frozen fruit works, and we typically enjoy strawberries, bananas, blueberries, and raspberries.
Nut or seed butter. Peanut butter, almond butter, and even tahini are all fantastic ways to add healthy fats, which will keep you fuller for longer.
Spices: Cinnamon and nutmeg are great, as are vanilla extract or other extracts.
Toppings: I always love a bit of crunch on top. Try my protein granola or healthy granola, or sometimes chocolate chips or cacao nibs.
Storage and meal prep
Storage: High-protein overnight oats will keep well in the refrigerator for up to five days. If the oats become too thick, you can add milk to thin them out. I wouldn’t add any fresh fruit toppings until ready to eat.
Freezing: You can freeze portions of the oats for up to 6 months in the freezer.
✅ Nutrition reviewed
The nutritional information and notes provided in this recipe have been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Overnight Oats With Protein Powder {45g Protein}
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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
- 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!
- Storage: Prep your oats in advance and store them in the refrigerator for up to one week. Just be sure to give the oats a good mix, as it will continue to thicken.
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