Protein Overnight Oats

This protein overnight oats recipe is quick to prepare for a healthy breakfast, packed with over 45 grams of protein per serving!

High protein overnight oats

Protein overnight oatmeal is one of my favorite morning meals, and I’ve gotten my entire family into making it too.

Between the creamy texture and delicious dessert-like flavors, there is a lot to love about this super easy recipe!

And the best part? Thanks to the added protein, just one serving keeps you full and happily satisfied right up to lunch.

You need just five ingredients and may already have everything in your kitchen pantry and refrigerator to whip up protein overnight oats for breakfast today.

Still craving oatmeal? Make Tiramisu Overnight Oats

Protein overnight oat flavors

Try a new flavor for each day of the week!

Cinnamon Roll: Stir a fourth teaspoon of ground cinnamon in with the dry ingredients, and choose a vanilla yogurt.

Carrot Cake: Follow the cinnamon roll variation above, also adding a tablespoon of raw shredded carrots and a teaspoon each of raisins and diced walnuts.

Nutella: Stir in a tablespoon of jarred or Homemade Nutella, and top your oats with chopped toasted hazelnuts.

Chocolate Chip Cookie Dough: Use vanilla flavored milk or yogurt. Stir in a sprinkle of mini chocolate chips, and top with a scoop of Protein Cookie Dough.

Whisk a tablespoon of cocoa powder into this cookie dough version, and you get double chocolate brownie.

Strawberry Shortcake: Use strawberry flavored yogurt and top with sliced strawberries. Or follow the same instructions for blueberry or raspberry flavors.

Peanut Butter & Jelly: Add one to two tablespoons of peanut butter or almond butter and a tablespoon of berry jam along with the yogurt and milk.

Lemon: Buy lemon yogurt, and add the zest of one lemon to the liquid ingredients.

Other variations: Add chopped dates and sea salt for salted caramel, instant coffee for cappuccino, or pumpkin and ginger for pumpkin pie.

Experiment with different protein powders to create even more custom flavors.

Watch me make the recipe

Protein oatmeal health benefits

Nutritious breakfast. In addition to their high protein content, each serving of healthy protein overnight oats is also high in fiber, calcium, and potassium.

Low calorie. The entire recipe is under 300 calories, low fat and low saturated fat, with no cholesterol and just four Weight Watchers points total.

Yet it is super filling at the same time!

High in iron. Due in part to the chia seeds and whole grain oats, this overnight oatmeal supplies a whopping 41 percent of the RDA for iron in just one bowl.

Portion control. The recipe yields a single serving. You can easily double or scale up all ingredients to feed a family or make multiple servings to enjoy during the week.

Key ingredients

Rolled oats – I love the chewy texture of old fashioned rolled oats, but you may substitute quick oats, instant oats, or gluten free quinoa flakes if you prefer.

I’ve not tried steel cut oats in the recipe and therefore cannot recommend them here.

Protein powder – Go with a flavor and type of protein powder you already know that you like. Popular options include whey, casein, or plant based soy or pea protein.

For overnight oats with no protein powder, simply omit this ingredient. No other changes are necessary.

Chia seeds – Superfood chia seeds add fiber, hydration, iron, and a fun texture. They also serve to thicken the oats. Omit or replace with flax seeds if you wish.

Yogurt – This can be plain or Greek yogurt, either flavored or unsweetened. As a vegan, I use plant based yogurt.

Not a yogurt fan? Add a ripe mashed banana or pumpkin puree instead.

Milk – Any milk works, including dairy free options like almond milk, oat milk, or coconut milk. For the highest protein breakfast, look for a protein rich milk, such as skim milk or soy milk.

Sweetener – The amount will depend on which sweetener you choose (sugar, pure maple syrup, sugar free stevia, etc.).

It will also depend on whether your milk, yogurt, and protein powder are sweetened or unsweetened, so add sweetener to taste.

Salt – I always add a pinch of salt to my oatmeal, to balance the sweetness. If you are used to oatmeal without salt or following a low sodium diet, leave it out.

How to make protein overnight oats

Step one: Whisk the rolled oats, protein powder, chia seeds, and salt in a large measuring cup, cereal bowl, or mason jar.

Step two: Stir in the yogurt, milk, and sweetener. If you like blended oats, feel free to pulse the mixture a few times in a small blender.

Step three: Add fresh or frozen berries, sliced bananas or apple, nuts, seeds, or mix ins of choice.

Step four: Add toppings and eat right away. Or cover the container tightly and refrigerate overnight.

Step five: The next morning or when ready to enjoy, remove the lid and garnish the oats as desired.

You can either eat overnight oats cold from the refrigerator, or heat them up for a few minutes on low (stove top) or in a microwave safe dish. Serve with a spoon.

Healthy Breakfast Ideas with Protein

Protein Donuts

Protein Banana Bread

Energy Balls

Piña Colada Smoothie

Protein Waffles

Protein Muffins

Peanut Butter Banana Smoothie

Blender Muffins