This post may contain affiliate links. See my disclosure policy.
My protein overnight oats make a fabulous and healthy make-ahead breakfast that boasts over 45 grams of protein per serving! I love how easy it is to customize.
Protein overnight oats will be your new breakfast staple.
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!
If you love a good high-protein breakfast recipe like we do, try my protein cinnamon rolls, protein pancakes, protein bagels, and protein granola.
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 protein powder, chocolate protein powder, or unflavored protein powder. See below for my favorite blends to use.
- 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.
Which protein powder is best?
Not all protein powder is created equal, and I’ve tested these oats thousands of times with different protein powders to find what works best. 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.
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.
★★★★★ 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
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. If your protein powder is unsweetened, add some maple syrup, sugar, or your favorite sweetener.
- 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!
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:
- 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.
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.
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
Nutrition
More oatmeal breakfasts to try
Originally published March 2019, updated and republished March 2024
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