Protein Overnight Oats

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.

Why Overnight Oats?

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.

Why Add Protein?

If you have eaten oatmeal and then are hungry an hour later, it’s likely because you didn’t get any protein! I love adding protein to this overnight oats recipe because they keep me full for hours (seriously!) and add an extra vanilla flavor.

Protein Overnight Oats Ingredients:

  • old fashioned oats – make sure you’re using old fashioned oats and not instant! Grab gluten-free oats if needed.
  • unsweetened vanilla almond milk – you can use any type of milk or actually water as well but I prefer almond milk.
  • 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. These 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.

Another Protein Option

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.

If you’re looking for a dairy-free option, I’ve been loving coconut yogurt and almond milk yogurt.

Do You Have to Soak 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 actually do prefer to soak the oats overnight. When I forget to prep the night before I will make them quick in the morning and enjoy 2-3 hours later. Just note 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 which I don’t mind!

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! 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.

More Protein Packed Recipes:

The Most Popular Overnight Oats 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!

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

Protein Overnight Oats

  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1


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)
  • 3/4 cup unsweetened vanilla almond milk
  • 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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Recipe rating

    1. Claudia Vazquez
      October 14, 2020 AT 1:07 am

      Love this recipe! Wondering if instead of powdered protein we can use a protein shake?

      1. Brittany Mullins
        October 14, 2020 AT 11:32 am

        I’m sure that would work just fine!

    2. Thanaa Nomani
      July 22, 2020 AT 4:21 pm

      What is the substitute for protein powder.

      1. Brittany Mullins
        July 22, 2020 AT 11:20 pm

        Hey Thanaa – I would just use my basic overnight oats recipe, which has Greek yogurt if you’re looking for a little protein in your overnight oats. 🙂 You can also skip the yogurt and just use more liquid instead.

    3. Britt B
      May 9, 2020 AT 12:46 pm

      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.

    4. Joanne
      January 24, 2020 AT 1:54 pm

      Can you make a weeks worth of overnight oats with protein powder or does the protein powder loose its potency?

      1. Brittany Mullins
        January 25, 2020 AT 12:27 am

        Hey Joanne! You can definitely make a weeks worth of protein overnight oats. No need to worry about the powder loosing its potency as long as it isn’t already expired. 🙂

    5. Carly
      January 17, 2020 AT 12:34 pm

      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.

      1. Brittany Mullins
        January 17, 2020 AT 12:49 pm

        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.

    6. Camille
      October 3, 2019 AT 10:20 am

      Hi can this last more than one day. Can you leave in frig and eat it the next day

      1. Brittany Mullins
        October 3, 2019 AT 10:37 am

        Yes! You can definteily prep it ahead of time. It should actually last 2-3 days in the fridge.

    7. Dian Adi
      March 26, 2019 AT 8:55 pm

      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..

    8. Joann
      June 10, 2013 AT 7:04 pm

      I love the overnight oats. Sometimes too hot to eat cooked oatmeal in the summer and this is just perfect. Thanks!

    9. Josie
      October 13, 2012 AT 11:59 pm

      Can those be warmed up? Or do you have to eat them cold because of the protein powder?

      1. Brittany Mullins
        October 14, 2012 AT 6:52 pm

        They can be warmed up!

    10. Maria
      July 23, 2012 AT 11:28 pm

      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!

    11. Tiffany
      December 30, 2011 AT 9:16 pm

      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?

    12. allison
      May 29, 2011 AT 9:08 am

      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!

    13. Karena
      May 29, 2011 AT 2:13 am

      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!

    14. Tina @ Faith Fitness Fun
      May 28, 2011 AT 7:44 am

      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.

    15. tea-bag
      May 28, 2011 AT 12:33 am

      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! 🙂

    16. Valerie
      May 27, 2011 AT 5:56 pm

      I love overnight oats and eat them several times a week. So easy and so good!

      1. Eating Bird Food
        May 28, 2011 AT 1:57 pm

        I couldn’t agree more!

    17. Emma (Namaste Everyday)
      May 27, 2011 AT 4:28 pm

      Thanks so much for the WALKING workout! running isn’t the best for my body, and walking is so gentle, yet still a great workout. I can’t wait to try it! 🙂

      1. Eating Bird Food
        May 28, 2011 AT 1:57 pm

        If you do, definitely let me know what you think.

    18. LauraJayne
      May 27, 2011 AT 1:19 pm

      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!

    19. Kristen @ Chocolate Covered Kristen
      May 27, 2011 AT 12:50 pm

      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!

    20. Beth @ Beth’s Journey
      May 27, 2011 AT 11:23 am

      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!

    21. brandi
      May 27, 2011 AT 9:05 am

      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.

    22. Claire @ Live and Love to Eat
      May 27, 2011 AT 8:48 am

      Awaiting your BFL reviews too!

      I like to add greek yogurt or cottage cheese to amp up the protein in my oats; thankfully I can handle dairy.

      1. Denise
        November 7, 2019 AT 6:34 am

        What is BFL?

        1. Brittany Mullins
          November 7, 2019 AT 10:13 am

          Body For Life. It’s a strength training program I tried out years ago. 🙂

    23. McKayla @ Green Groats
      May 27, 2011 AT 8:23 am

      I love the overnight oats mix. So simple and delicious looking!! Have fun at your recipe demo. Sounds fun 🙂

    24. lightly
      May 27, 2011 AT 8:21 am

      I’ve always wanted to read body for life! Good luck on this journey! Im really excited to read about it!

    25. Elizabeth@The Sweet Life
      May 27, 2011 AT 8:10 am

      Can’t wait to hear about your BFL experience!

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



Eating oatmeal doesn’t have to be boring!