These Protein Overnight Oats are perfect for anyone looking to fuel their day with a balanced, high-protein breakfast. They require minimal prep time, are made with simple ingredients, and can be customized to suit any dietary preference or flavor craving. Plus, they’re great for meal prep and can be made in batches for the entire week.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Rolled oats
Protein powder (vanilla or chocolate)
Greek yogurt or plant-based yogurt
Chia seeds
Milk of choice (dairy or non-dairy)
Maple syrup or honey (optional)
Vanilla extract (optional)
Toppings: fresh fruit, nut butter, granola, or nuts
Directions
In a jar or airtight container, combine rolled oats, protein powder, chia seeds, and yogurt.
Pour in the milk and stir well until all ingredients are fully incorporated.
Add maple syrup or honey and vanilla extract if using, and mix again.
Cover the jar and refrigerate overnight or for at least 4 hours.
In the morning, stir the oats and add a splash of milk if needed to loosen the texture.
Top with fresh fruit, nut butter, or any desired toppings before serving.
Servings and timing
This recipe makes 1 serving. Prep time: 5 minutes Chill time: 4–8 hours (overnight) Total time: 5 minutes (plus chilling)
Variations
Chocolate Banana: Use chocolate protein powder, sliced banana, and a spoonful of cocoa powder.
Berry Bliss: Mix in frozen or fresh berries and use vanilla protein powder.
Peanut Butter & Jelly: Swirl in peanut butter and fruit preserves.
Vegan: Use plant-based yogurt and protein powder, and maple syrup for sweetener.
Nut-Free: Skip nut toppings and use seed butters like sunflower seed butter.
Storage/Reheating
Store the prepared oats in the refrigerator for up to 4–5 days in an airtight container. No reheating is necessary—just grab, stir, and enjoy cold or at room temperature. If you prefer them warm, you can microwave for 30–60 seconds, stirring halfway through.
FAQs
How much protein is in overnight oats?
The amount varies depending on the protein powder and yogurt used, but typically each serving contains 20–30 grams of protein.
Can I make protein overnight oats without protein powder?
Yes, you can increase protein with Greek yogurt, chia seeds, and milk alternatives like soy milk or by adding nut butter.
Do I need to cook the oats first?
No, the oats soften while soaking in the liquid overnight, making them ready to eat without cooking.
What type of oats should I use?
Rolled oats are best for overnight oats. Avoid instant oats (which get mushy) and steel-cut oats (which stay too firm).
How long do protein overnight oats last in the fridge?
They can be stored in the refrigerator for up to 4–5 days.
Can I freeze overnight oats?
It’s not recommended, as freezing changes the texture. They’re best kept in the fridge.
Can I eat them warm?
Yes, just heat in the microwave for 30–60 seconds, but they’re traditionally eaten cold.
What if the oats are too thick?
Add a splash of milk in the morning and stir to loosen them to your preferred consistency.
Are overnight oats gluten-free?
Use certified gluten-free oats and ensure your protein powder is gluten-free as well.
Can I meal prep multiple jars at once?
Absolutely. Make a batch of several jars at once and store them in the fridge for the week.
Conclusion
Protein Overnight Oats are the ultimate make-ahead breakfast for anyone looking to fuel their day with nutritious, satisfying ingredients. Whether you’re heading to work, school, or the gym, this high-protein meal keeps you full, focused, and energized. Customize it your way and enjoy a delicious breakfast all week long.
Protein Overnight Oats are a creamy, high-protein, make-ahead breakfast that’s perfect for busy mornings. Packed with wholesome ingredients like oats, yogurt, chia seeds, and protein powder, it’s easy to customize and keeps you full for hours.
Ingredients
1/2 cup rolled oats
1 scoop protein powder (vanilla or chocolate)
1/4 cup Greek yogurt or plant-based yogurt
1 tablespoon chia seeds
1/2 cup milk of choice (dairy or non-dairy)
1 tablespoon maple syrup or honey (optional)
1/2 teaspoon vanilla extract (optional)
Toppings: fresh fruit, nut butter, granola, or nuts
Instructions
In a jar or airtight container, combine rolled oats, protein powder, chia seeds, and yogurt.
Pour in the milk and stir well until all ingredients are fully incorporated.
Add maple syrup or honey and vanilla extract if using, and mix again.
Cover the jar and refrigerate overnight or for at least 4 hours.
In the morning, stir the oats and add a splash of milk if needed to loosen the texture.
Top with fresh fruit, nut butter, or any desired toppings before serving.
Notes
Use certified gluten-free oats and protein powder for a gluten-free version.Adjust sweetness to taste with more or less maple syrup or honey.Make multiple jars for meal prep to save time during the week.Add more milk in the morning if the oats are too thick.No cooking needed—ready straight from the fridge or warm briefly if preferred.
