Protein Overnight Oats

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With protein overnight oats you can have your oatmeal and get your protein in! This simple breakfast packs over 20 grams per serving.

Lately I’ve been focusing on my protein intake and looking for easy ways to increase the amount of protein I’m eating each day.

I eat oatmeal for breakfast almost daily and love it, but on it’s own it’s not super protein-rich. So recently I took my basic overnight oats recipe and added protein powder to create this protein overnight oats recipe.  

Jar of protein overnight oats topped with berries, almonds and peanut butter.

Why Overnight Oats?

During the summer months, when it’s too hot for warm oatmeal, overnight oats are the perfect way to satisfy your oatmeal craving! You still get to chow down on a bowl of oats, but they’re cool and refreshing.

Added bonus: they’re so easy to make and you can prep everything the night before.

Why Add Protein?

I am a huge proponent of making protein oatmeal (aka proats)!

If you have ever eaten oatmeal and been hungry an hour later, it’s likely because you didn’t add any protein to your oats!

Adding protein to overnight oats ensures that breakfast will keep me full for hours and the vanilla protein powder I use adds extra flavor (and sweetness) as well.

Bowl with chia seeds, oats, almond milk, cinnamon, vanilla and protein powder.

Protein Overnight Oats Ingredients

Here’s everything you’ll need to make these protein-packed overnight oats:

  • old fashioned oats – make sure you’re using old fashioned oats and not quick/instant oats.
  • unsweetened vanilla almond milk – you can use any type of milk, but I prefer almond milk because it’s low in sugar and calories.
  • vanilla protein powder – my favorite protein powder is Nuzest. Use code eatingbirdfood for 15% off your order!
  • chia seeds – for added fiber, protein and healthy fats. Chia seeds also absorb some liquid, making the end result a little thicker.
  • vanilla extract – a staple ingredient for overnight oats!
  • cinnamon – I love adding a hint of cinnamon to bring the flavors together.
  • optional toppings – berries, sliced almonds and almond butter.

Other Protein Options

If you don’t have protein powder on hand or simply don’t want to use it, here are some other ways to add protein to your overnight oats!

Greek yogurt: Add 1/4 cup of plain Greek yogurt to the overnight oats mixture. This will add about 4 grams of protein, depending on what brand you use.

Cottage cheese: Add 1/4 cup cottage cheese to the overnight oats mixture. This will about around 7 grams of protein.

Nuts and nut butter: Chopped nuts and/or nut butter are a great way to add a little bit of extra protein to your overnight oats. They also add healthy fats, which will make the oats even more filling!

Spoon with a spoonful of protein overnight oats from a bowl.

Do You Have to Soak the Oats Overnight?

You actually don’t! I know the name is “overnight oats” but you actually just need to soak oats for a few hours.

When I am on top of my meal prep I prefer to soak the oats overnight. But if I forget to prep them, I just make the oats in the morning and let them soak for about 2-3 hours. The longer you soak the oats, the softer they will be. When I only soak for a few hours, the oats are a little chewier, but I don’t mind!

Jar of protein overnight oats topped with berries, almonds and peanut butter.

How to Eat Protein Overnight Oats

This is a great “base” recipe for protein overnight oats. It’s designed to eat cold, but if you would rather eat them warm you can heat in the microwave for 30-60 seconds after the oats soak.

You can enjoy the overnight oats plain, but I recommend adding some toppings for extra flavor! I love adding fresh berries, sliced bananas, drizzled nut butter and/or sliced nuts.

How Long do Overnight Oats Last?

One of the best parts about overnight oats is that they can be prepped in advance! After prepping your oats, store in an airtight container in the refrigerator for 3-5 days. You can make a double or triple batch and enjoy for multiple days! The longer you store overnight oats, the more liquid they will absorb so you may need to add an extra splash of milk before serving.

Jar of protein overnight oats topped with berries, almonds and peanut butter.

More Protein Packed Recipes

Be sure to check out all of my overnight oats recipes as well as all of the protein recipes here on EBF!

Protein Overnight Oats

4 from 210 votes
With protein overnight oats you can have your oatmeal and get your protein in! Each serving has over 20 grams of protein! 
Jar of protein overnight oats topped with berries, almonds and peanut butter.
Prep Time 10 minutes
Servings 1

Ingredients

  • 1/2 cup old fashioned oats, not instant
  • 3/4 cup unsweetened vanilla almond milk
  • 1 – 2 scoops vanilla protein powder, (25g total)
  • 1/2 Tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • toppings: berries, sliced almonds, almond butter (for topping)

Instructions
 

  • Prep oats: Combine all ingredients except the toppings in a small container.
  • Soak: Cover container with a lid and place in the fridge overnight (or at least 1-2 hours).
  • Stir: Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  • Add toppings and enjoy: Top with toppings of your choice and enjoy. I love berries and sliced almonds or almond butter.

Video

Notes

If you don’t have protein powder on hand or simply don’t want to use it, here are some other ways to add protein to your overnight oats!
  • Greek yogurt: Add 1/4 cup of plain Greek yogurt to the overnight oats mixture. This will add about 4 grams of protein, depending on what brand you use.
  • Cottage cheese: Add 1/4 cup cottage cheese to the overnight oats mixture. This will about around 7 grams of protein.
  • Nuts and nut butter: Chopped nuts and/or nut butter are a great way to add a little bit of extra protein to your overnight oats. They also add healthy fats, which will make the oats even more filling!

Nutrition

Serving: 1serving without toppings Calories: 328kcal Carbohydrates: 38g Protein: 27g Fat: 8g Saturated Fat: 1g Polyunsaturated Fat: 2g Monounsaturated Fat: 2g Sodium: 448mg Potassium: 201mg Fiber: 5g Sugar: 1g
Course: Breakfast
Cuisine: American
Keyword: protein overnight oats

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Recipe Rating




    63 comments
    1. Maggie
      February 2, 2023 AT 8:29 am

      3 stars
      I followed this recipe to a tee and the oats came out as a hard lump with very little moisture. Even after adding more almond milk, there was no change. I used old fashioned rolled oats. Not sure if the protein powder makes it too thick but I did not enjoy this recipe at all.

      1. Brittany Mullins
        February 2, 2023 AT 12:07 pm

        I am so sorry to hear this recipe did not turn out as you had hoped. How much protein powder did you add? Each protein powder is different for how many scoops = 25 grams. It sounds like there just was not enough liquid.

    2. Terra
      January 29, 2023 AT 6:26 pm

      What size mason jar do you use for the overnight oats?

      1. Brittany Mullins
        January 30, 2023 AT 3:21 pm

        Hi Terra – I use a 16 oz mason jar, so there is enough room for all the toppings etc. Enjoy!

    3. Michelle
      January 2, 2023 AT 4:24 pm

      How does steel cut oats change the recipe?
      Ty!

      1. Brittany Mullins
        January 3, 2023 AT 10:35 am

        Hi Michelle – I don’t recommend using steel cut oats for this recipe, they will not properly absorb the liquid and remain hard and inedible, plus the liquid won’t absorb correctly. I would recommend using rolled oats for this recipe. I hope you enjoy this recipe!

    4. Ana Palafox
      January 1, 2023 AT 8:50 am

      5 stars
      Brittany, Happy New Year 🎉. How are you and your family? My family and I are very fine ☺️. I made protein overnight oats. I added chopped strawberries 🍓and blueberries 🫐 and drizzled peanut butter 🥜 on top. It tested very delicious 😋, mouthwatering, nutritious, and heavenly 😇. I loved it 😍.

      1. Brittany Mullins
        January 2, 2023 AT 12:51 pm

        WOO! I am so excited to hear that you are loving this recipe, Ana. Thank you so much for your review & star rating, I appreciate it

    5. Dominic
      July 29, 2022 AT 4:14 pm

      Unsure about the macros quoted here. 1 scoop of protein powder will usually be 20/25gs of protein yet the above states the whole meal has 22g protein?

      1. Brittany Mullins
        August 1, 2022 AT 6:48 pm

        Hey Dominic – Sorry about the confusion. The macros originally were based on 1 scoop of Nuzest protein powder, which I use regularly. 1 scoop is only 12.5 grams of protein powder, which is why the protein seemed off. I just updated the macros to be the full 25 grams of protein powder, which brought the protein up to 28 grams for the recipe. Thanks for noticing that and apologies again!

4 bowls of oatmeal topped with a variety of fruit, nuts, nut butter, chocolate chips and toppings.

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