Protein Overnight Oats


5 from 115 votes
Jump to RecipeJump to Video

This post may contain affiliate links. See my disclosure policy.

These protein overnight oats make a fabulous and healthy make-ahead breakfast that boasts over 30 grams of protein per serving! I love how easy it is to customize.

Looking for more high-protein breakfast recipes? Try my protein cinnamon rolls, protein pancakes, protein bagels, and protein granola.

protein overnight oats.

Many of us love my overnight oats recipe 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
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make protein overnight oats
  4. Which protein powder is best?
  5. Other ways to add protein
  6. Storage instructions
  7. More oatmeal recipes to try
  8. Protein Overnight Oats (Recipe Card)

Why I love this recipe

  • Just 4 ingredients. All you need is oats, chia seeds, protein powder, and milk! 
  • Two minutes prep. Seriously, this recipe could not be any easier. You give everything a good mix and voila- it’s done!
  • Naturally vegan and gluten-free. If you follow a dairy-free diet, this is the perfect breakfast for you. 
  • Easy to customize. You can jazz it up with your favorite mix-ins. Try dried fruit, chocolate chips, cocoa powder, and berries.

Ingredients needed

  • 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. Thickens the mixture beautifully. You can also use ground flaxseed. 
  • Protein powder. Vanilla protein powder, chocolate protein powder, or unflavored protein powder. See below for my favorite blends to use. 
  • Milk of choice. I used 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

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Prep. Start by soaking the oats, chia seeds, protein powder, and milk of choice in a small bowl or mason jar. Gently mix it and refrigerate it, covered, overnight. 

Step 2- Mix and enjoy. The next morning, add more milk if needed. Stir through and top your favorite mix-ins and enjoy immediately. 

high protein overnight oats.

Which protein powder is best?

For recipes like overnight oats, some protein powders are better than others. These blends have specific ingredients in them that help thicken oatmeal and other foods and also taste better. These are my top 3 blends that work perfectly for this recipe-

  • Casein protein powder- Thicker than other blends, this dairy-based protein powder keeps you fuller for longer and comes in many delicious flavors.
  • Brown rice protein powder– As the name suggests, the protein is derived from brown rice. It’s a little chalky, so be sure to add extra liquid if needed.
  • Pea protein powder– A vegan and gluten-free protein powder that tastes good and mixes easily.

You might notice that I didn’t include whey protein powder, and the reason for that is that it actually thins out when mixed with liquid, so your oats will be soupy.

Other ways to add protein

If you aren’t a fan of protein powder, there are other ways to add protein to overnight oats. Here are some ideas: 

  • 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. 
  • Cow’s milk. Use non-fat or skim milk as the mixer and pack in at least 10 grams of protein. 

Storage instructions

To store: 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. 

To freeze: Place the overnight oats in shallow containers and store them in the freezer for up to two months.

Meal prep protein overnight oatmeal

Make a big batch of this recipe on a Sunday and have breakfast prepped for the week ahead. Simply multiply this recipe by five and divide the mixture into five Tupperware containers and you have breakfast sorted for every weekday morning!

overnight oats with protein.

More oatmeal recipes to try

protein overnight oats recipe.

Protein Overnight Oats

5 from 115 votes
These protein overnight oats needs just 4 ingredients to make and is perfectly thick and creamy. Over 30 grams of protein per serving. Watch how I make this in my kitchen in the video below!
Servings: 1 serving
Prep: 1 minute
Cook: 5 minutes
Total: 6 minutes




  • Add your dry ingredients into a shallow container or cereal bowl. Add your milk of choice 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.


TO STORE: 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. 
TO FREEZE: Place the overnight oats in shallow containers and store them in the freezer for up to two months.


Serving: 1servingCalories: 288kcalCarbohydrates: 31gProtein: 30gFat: 7gSodium: 287mgPotassium: 228mgFiber: 5gVitamin A: 72IUCalcium: 334mgIron: 4mgNET CARBS: 26g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Originally published March 2019, updated and republished March 2024

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

You May Also Like

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. 5 stars
    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.

    1. 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!)

  2. I just love this recipe. I’ve made it up for the morning, added a few blueberries. Can’t wait to try it.

  3. 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!

  4. 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?