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

As I mentioned a couple times lately, I’ve been increasing my protein intake. The original overnight oat recipes I started out making don’t have much protein so I decided to come up with a new version to have on days I don’t have time for stove-top oatmeal and I’m not craving a protein smoothie.

Jar of overnight oats topped with almonds and berries.

I love having oatmeal for breakfast, but during the summer months it can get 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.

I have a ton of different overnight oat recipes posted here on EBF, but I love this one because it’s pretty basic and traditional so you can use it as a base and add your own flavors or toppings. If you don’t have protein powder on hand or simply don’t want to use it, you can use 1-2 Tablespoons of Greek yogurt instead.

More Protein Packed Recipes:

If you try this recipe for protein overnight oats be sure to leave a comment and star rating letting me know how they turned out. Your feedback is super helpful for the EBF team and other readers!

Overhead shot of Weck jar with overnight oats topped with almonds, raspberries and berries.

Protein Overnight Oats


With protein overnight oats you can have your oatmeal and get your protein in! Each serving has over 20 grams of protein! 


  • 1/2 cup old fashioned oats (not instant)
  • 1/23/4 cup unsweetened vanilla almond milk or water
  • 12 Tablespoons vanilla protein powder
  • 1/2 Tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • toppings: berries, sliced almonds, almond butter (for topping)


  1. Combine all ingredients except the toppings in a small container, seal with a lid and place in the fridge overnight.
  2. 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.
  3. Top with toppings of your choice and enjoy. I love berries and sliced almonds or almond butter.
  • Category: Breakfast
  • Method: Soaking
  • Cuisine: American


  • Serving Size: 1 serving with berries and almond slices
  • Calories: 304
  • Sugar: 8g
  • Fat: 8g
  • Carbohydrates: 43g
  • Fiber: 8g
  • Protein: 26g

Keywords: protein overnight oats

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  1. This is my go-to overnight oats recipe. I know there are alot of recipes out there but this one is perfect every.single.time. It’s the perfect proportion of every ingredient and then you can top it with whatever fruit you like! Highly recommend.

  2. I’m a fan of the ingredients, so I thought these would taste great. I followed the recipe to a T and yet 24 hours later, the (steel cut) oats are barely edible and there is way too much liquid (almond milk).
    I would look for a different recipe next time.

    • Hey Carly – I’m so sorry to hear that these oats didn’t work for you, but the recipe called for rolled oats, not steel cut oats. That is probably what went wrong. Next time, I would make this recipe with rolled oats, but if you want to try making overnight oats with steel cut oats here is a good recipe.

  3. I tried the recipe as is & it turned out great! Will be making again for sure! I might add a spoonful of peanut butter or cut up some bananas..

  4. I tried the HIIT treadmill workout today and boy did that kick my booty! This has become one of my new favorite workouts. Thanks for sharing. I LOVE your blog!

  5. Just stumbled upon your blog and may be up all night browsing! I know this is an older post, but I am really excited to try it. Do you just warm up the oats in the morning?

  6. I love overnight oats!! they are terrific since i get up at 4 every morning and im not about to wake up even earlier to make breakfast!!!
    I can only do intervals on the treadmill or i get bored!! I walk at a 4 with the incline all the way up for a minute and then i run at an 11 with the incline flat for a minute and switch off. Its super intense so i only do 10-15 minutes and i’m done:) If you do it, push the button to lower the incline after 30 seconds so its back down by the time you are running. Running at an 11 with the incline up is not fun haha!

  7. Hi, I’m a new reader via #fitbloggin! The oats look delish – I’m not a fan of protein powder, but I might have to get some and try this recipe out 🙂 An online friend and I just started BFL a week ago as well. It will be interesting to follow your progress too. Good luck!

  8. I think BFL is such a good program. I know you will do great with it!

    I used to add protein powder to all my oats. Then I ran out of it and haven’t bought more (dang budget LOL). It really does help up the fill factor and make it easy to get some extra protein in.

  9. i love how much water chia seeds soak up! they make my oats huge! i still haven’t tried adding protein powder to my oats, but i may have to jump on the bandwagon – adding protein w/out being a huge fan of meat is proving to be difficult! 🙂

  10. I haven’t tried overnight oats yet because I like my oats hot – so I’ve been doing instant oats since finally trying oatmeal last month! I definitely need to give them a chance!

  11. I think I am going to try out the walking HIIT today… I’m in the mood for a not too crazy workout today. I usually think of HIIT as being some crazy running or elliptical workout; I never even considered how great of a workout it could be if you include lots of hills. I’ll let you know hoe it goes!

  12. Ever since Fitbloggin’, I’ve been doing a lot of HIIT myself! I did 20 minutes on Wednesday power walking at 4.5mph, followed by 45 seconds at 9.0 mph, repeat. It was INSANE but felt like such a great workout and it was over so quick!

  13. love how simple those overnight oats are. sometimes, i get in a habit of adding WAY too much stuff and have to make myself just do a simple bowl again.

    Does the book mention any specifics on the HIIT workouts if you don’t have a treadmill/machine to work out on? That’s the only thing I wasn’t sure about – we don’t have any machines at home, and there isn’t a gym convenient (or affordable) around here.

  14. I love adding protein powder to my oats and recently, I’ve been adding it to my cereal bowls. It’s just as good and as the same effect.

  15. I always judge my soreness the next day on whether or not the workout is working too! I recently found your blog and keep coming back. Thanks for the workout reports and food ideas. Have a nice weekend!

  16. I love how you try out new programs and post about them. I’m often curious about nutrition/fitness books I see, and it’s fun to live vicariously through someone else and hear her opinion on it first! I also think it brings up a great opportunity for you to talk about how you make “mainstream” programs fit into your lifestyle without radically changing your already-healthy eating preferences. Best of luck to you!

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