Protein Overnight Oats
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Published May 14, 2021, Updated Mar 05, 2024
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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.
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.
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!
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!
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.
More Protein Packed Recipes
- Protein Balls
- Protein Pancakes
- Protein Mug Cake
- How to Make a Protein Shake
- Peanut Butter Protein Cookies
- Oatmeal Raisin Protein Cookies
- Protein Waffles
- Protein Baked Oatmeal
- PB&J Protein Yogurt Bowl
Popular Overnight Oats Recipes
- Chocolate Chip Overnight Oats
- Blended Overnight Oats
- Strawberry Overnight Oats
- Strawberry Cheesecake Overnight Oats
- Cottage Cheese Overnight Oats
- Apple Pie Overnight Oats
- Banana Bread Overnight Oats
- Chocolate Banana Overnight Oats
- Peanut Butter Overnight Oats
- Low Calorie Overnight Oats
- Cookies and Cream Overnight Oats
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
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
- 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
Nutrition information is automatically calculated, so should only be used as an approximation.
I made this using one scoop of PB2 with dutch cocoa instead of the protein powder and omitted the cinnamon. It was soooo delicious! I topped it with sliced almonds and unsweetened coconut. As soon as I started eating, I feared that the bowl would disappear too quickly and that I would want more. It was satisfying to the last bite, and just the right amount. Thanks for such a great recipe! This is my first attempt at overnight oats, and I am sold.
Woo! I love hearing this, Windee! I’m so glad these overnight oats were such a hit! Thanks so much for the review. I really appreciate it!
This is my first foray into oats for breakfast, and this one is smashing.
Yay!! That makes me so happy to hear, Jackie. So pumped you loved your first oatmeal recipe!! Thanks for making it and for the review.
Looks super yummy! I’m just confused on the protein powder portion. It says just two spoons of a 20gram per serving powder. So is that still the 20grams or just the two spoonfuls that would be less than 20. sorry this is so long omg
Hey Koryna – Sorry for the confusion. It should be 1-2 scoops of protein powder (25g total).
It looks very yummy! Oats are a very practical and healthy breakfast, and the addition of protein powder, chia seeds and condiments make it more filling and tasty.
Sarah
http://www.dietofcommonsense.com
I followed the recipe exactly and they came out super watery/soupy with a consistency that is inedible 😞.
Hi Erica! I’m so sorry to hear this! What kind of oats did you use?
Where is all the sodium coming from? I’m on a very low sodium diet due to health conditions and know the non-dairy milks ( I typically used oatmilk) will have some, but not that much? My protein powder has 15 mg of sodium per scoop with 22 grams of protein and my oats have none… I can’t figure it out. I will try the recipe as I’m looking to add protein to my overnight oats but think the sodium projection is way off, in a good way though 🙂
Hi Beth – Thank you for pointing this out. I looked into this a bit and notices that the protein powered I used for this recipe is higher in sodium. The sodium numbers for this recipe, depends on the type of protein power that you use so it will vary. Hope you give this recipe a try and enjoy!
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?
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!
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 😍.
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
How does steel cut oats change the recipe?
Ty!
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!
What size mason jar do you use for the overnight oats?
Hi Terra – I use a 16 oz mason jar, so there is enough room for all the toppings etc. Enjoy!
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.
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.