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!

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4.18 from 274 votes

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! 
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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: protein overnight oats
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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74 Comments

  1. If I add cottage cheese instead of powder how do I account for this based on provided nutrition listed for original recipe

    1. Hi Sarah – If you are making this recipe without the protein powder, you are going to want to subtract the amount of protein that the protein powder would provide (I use Nuzest which has 20g of protein per serving), so subtract 20g from 27g in the recipe that leaves you with 7. Add in however much 1/4 cup of your cottage cheese has (mine has 7g) and the total amount is about 14g of protein per serving. Hope this helps. Enjoy.

  2. 5 stars
    Love your ideas and recipes if eating clean. Have tried a few and they are perfect. THANKYOU

    1. Aw yay. This means so much, Marcia. Thank you so much for coming back and sharing your review + star rating, I appreciate it!

  3. 5 stars
    Delicious!

    Just FYI for the recipe multiplier, the 2x and 3x still say 25g total of protein powder, although the number of scoops is different. I did the double recipe my first go but weighed it instead of using scoops, so accidentally put half the recommended amount! Still good though!

    1. Oh thanks for catching that, Cathy. Thank you for letting me know. Glad you enjoyed this recipe and it turned out great for you!

  4. 5 stars
    Hey Brittany,
    This is my go to recipe when wanting overnight oats!
    What kinds of jars do you use that are good for overnight oats and taking on the go?
    Thanks!
    Leanne

  5. 5 stars
    LOVE LOVE LOVE! The ratios are perfect in this recipe – thank you! 👌❤️
    I have two questions, Brittany:
    1. Do you have a preference for white vs black chia seeds?
    2. Where do you get your gorgeous gold spoons? (I feel so silly asking this, but I always love your food presentation! 🙈)

    1. Hi Veronica! I am so glad you are loving this recipe! I do not have a preference on white vs black, I just always seem to have black on hand. My silverware set is from West Elm.

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