Protein Overnight Oats Recipe

5 from 5 votes

Enjoy a filling and satisfying breakfast with these overnight oats with added protein! This thick and creamy overnight oatmeal recipe is vegan, gluten-free and comes with a keto and low carb option! Prep in advance and have breakfast sorted for the week!

Overnight Protein Oats with peanut butter on top

Protein Overnight Oats 

I am a creature of comfort and nothing beats a satisfying bowl of oatmeal for breakfast! Ever since I started working out first thing in the morning, I’ve loved prepping a huge batch of oatmeal for the week, and love enjoying it cold- Overnight oatmeal style!

What are overnight oats

Overnight oats (porridge or refrigerator oatmeal) is a combination of oats, milk, sweeteners, and optional extras (nuts, seeds, spices, fruit, yogurt etc) all mixed together and left in the refrigerator overnight.

Over this period, the oats absorb all the liquid and you’ll be left with thick and hearty oatmeal the next morning.

How to eat overnight oats

There are a plethora of ways to eat overnight oats, but the one constant is to eat it cold! It’s not recommended to reheat overnight oats unless you add extra liquid to it.

From there, you can top it with anything and everything! I personally love peanut butter or sunflower seed butter, and sometimes some shredded coconut

What kind of oats for overnight oats 

The best oats for overnight oats are rolled oats or old fashioned oats. These kinds of oats are thick, chewy and absorb the liquid the best. 

Quick oats will work, but you’ll need to use less liquid for it. Steel cut oats are not recommended, as they take longer to soak up the liquid and even then, will be extra dense and chewy.

Do oats have protein

On their own, oats do have a hefty dose of protein.

A half-cup serving of uncooked oats contains 150 calories, with 6 grams of protein. However, as many of us add a bunch of toppings to it, it can easily be much more! 

Chia seeds, ground flaxseed, nuts, seeds, and nut butter are all fantastic protein-rich sources. 

How to make protein overnight oats

Step 1: In a shallow container or cereal bowl, combine your dry ingredients and mix well. 

Step 2: Add the liquid (milk or water) and mix well. 

Step 3: Refrigerate overnight, or for a few hours, until the liquid has all been absorbed.

Step 4: Remove the overnight oats from the fridge and if desired, add extra milk or liquid until your desired texture is achieved.

Step 5: Top with peanut butter, nuts, seeds etc and enjoy! 

How to make overnight oats with protein powder

While adding nuts or seeds will amp up the protein content, I personally love adding a scoop of protein powder to it.

Adding protein powder to oatmeal not only provides between 20-25 grams of protein per serve, but it also provides a thicker oatmeal texture.

Not all protein powder is created equal, and these are my recommendations-

How to make keto overnight oats with protein 

You can enjoy these overnight protein oats recipe, keto and paleo style!

Simply prepare this keto overnight oatmeal base, and add a scoop of keto approved protein powder. Continue adding liquid until the desired texture is achieved. 

More Oatmeal Recipes

thick and creamy overnight oatmeal with peanut butter

Protein Overnight Oats Recipe

Learn how to make the best protein overnight oats, which is thick, creamy and perfect to meal-prep for the week! Vegan, gluten free and dairy free, this hearty porridge comes with a keto and paleo option! 
5 from 5 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 1 minute
Cook Time: 5 minutes
Total Time: 6 minutes
Servings: 1 serving
Calories: 185kcal
Author: Arman



  • Add your dry ingredients into a shallow container or cereal bowl. 
  • Add your milk of choice and give it a mix. Refrigerate. 
  • The next morning or several hours later, give the overnight oatmeal mixture a stir. If needed, add some extra liquid to it. If using protein powder, add a scoop and add extra liquid as it will be thick. 
  • Top with your favorite toppings and enjoy! v


* To keep this grain-free, keto and paleo, use this recipe.
Protein oatmeal can be prepped up to a week in advance. 


Serving: 1serving | Calories: 185kcal | Carbohydrates: 29g | Protein: 7g | Fat: 3g | Fiber: 7g | Vitamin A: 200IU | Vitamin C: 3.3mg | Calcium: 30mg | Iron: 0.9mg | NET CARBS: 22g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

protein overnight oatmeal recipe

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    3 thoughts on “Protein Overnight Oats Recipe

    1. 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?

    2. 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!

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