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!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.19 from 282 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!

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Recipe Rating




84 Comments

  1. 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. 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.

    1. 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!

  2. 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. 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

  3. 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. 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. 2 stars
    I followed the recipe exactly and they came out super watery/soupy with a consistency that is inedible 😞.

    1. 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 🙂

      1. 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!

  5. 5 stars
    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

    1. Hey Koryna – Sorry for the confusion. It should be 1-2 scoops of protein powder (25g total).

    1. 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.

  6. 5 stars
    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.

    1. 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!