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    Home » Recipes » Breakfast

    Easy Protein Overnight Oats

    Dec 12, 2022 by Rachel · This post may contain affiliate links.

    Jump to Recipe
    Mason jar full of protein overnight oats and topped with fresh strawberries with text overlay "protein overnight oats, 33 grams, dairy free, gluten free."

    With just 4 ingredients and 5 minutes to prepare, you can have a delicious and healthy breakfast option with 33 grams of protein! It's easy to prep the night before for busy mornings and the perfect way to get in a filling meal when you're low on time!

    Mason jar full of protein overnight oats and topped with fresh strawberries.
    Jump to:
    • What are overnight oats?
    • Best protein for overnight oats
    • Ingredient notes
    • How to make these protein oats
    • Frequently asked questions
    • More high-protein recipes for breakfast
    • 📖 Recipe

    What are overnight oats?

    Overnight oats are a make-ahead breakfast that doesn't require any cooking. Since rolled oats have been steamed and pressed through a roller to flatten them (hence the name) they can be consumed without cooking.

    Instead of cooking, you can simply combine all of the ingredients in a sealable container and store it in the refrigerator for at least a few hours. Soaking the oats softens them enough without requiring any heat. However, you can totally heat them up if cold oats aren't your jam.

    Best protein for overnight oats

    When we think of adding protein to our oats, we usually think about protein powder. While there are a lot of awesome plant-based protein powder available, there's also a lot of whole food sources that are high protein. To get the best of both worlds, we utilize both in this protein overnight oats recipe.

    Here are various extra protein sources that would be great to add:

    • Chia seeds
    • Flaxseed meal
    • Nut butter like peanut butter or almond butter
    • Seed butter like sunflower seed butter
    • Vegan protein powder like pea protein (here's a homemade pea protein powder recipe) or vegan whey protein

    Ingredient notes

    Ingredients for protein overnight oats measured in bowls and labeled.

    This is a great base recipe that you can easily customize with your favorite toppings. For the base you just need 4 simple ingredients:

    Rolled oats—Also known as old-fashioned oats, these are the best type of oats for overnight oatmeal! Don't used steel cut oats as they won't soften enough and quick oats will get too soggy. Rolled oats are the goldilocks of overnight oats.

    Unsweetened almond milk—Or any unsweetened non-dairy milk you prefer. For a more creamy consistency you could use oat milk or coconut milk. For some extra protein, soy milk is your best bet since it's one of the highest protein plant milks available.

    Protein powder—Vanilla protein powder, chocolate protein powder or your favorite flavor all work great in this! You can even use plain protein powder and add cocoa powder or cinnamon for flavor.

    Chia seeds—These humble seeds play a huge role in overnight oats. They help to thicken the mixture to take it from soupy to creamy, and they provide additional protein, healthy fats like omega-3's, fiber and more!

    Optional ingredients:

    Vanilla extract and cinnamon—If you're not using a flavored protein powder then for extra flavor you can add a dash of cinnamon and a teaspoon of vanilla extract.

    How to make these protein oats

    In a sealable container, like a mason jar, add the all ingredients and whisk together to evenly combine.

    Ingredients for protein overnight oats in a bowl with a whisk.

    Cover and store in the refrigerator overnight, or for at least 3-4 hours to thicken.

    Protein overnight oats in a glass jar.

    The next morning, or whenever you plan to enjoy your protein oats, remove from the refrigerator and add your favorite toppings. I love adding fresh fruit like bananas and berries, shredded coconut, and peanut butter.

    Store in an airtight container such as a glass jar.

    Protein overnight oats in a glass jar after soaking.

    Frequently asked questions

    Do you have to soak oats overnights?

    The name is a bit misleading for being called an overnight oatmeal recipe but you actually don't have to soak overnight. You really just need 3-4 hours for the oats to soften.

    You could technically eat this recipe right away since the oats are already cooked in

    How long to protein overnight oats last?

    Once prepared, overnight oats can last up to 5 days in the fridge.

    Can you heat overnight oats?

    I know some people aren't a fan of cold oats. If that's you, you can still benefit from the advanced prepping that overnight oats provide, but heat them up when you're ready to eat.

    The easiest option would be the microwave. Leave off toppings and heat in a microwave for 1-2 minutes. Alternatively you can use the stove. Since the oats are already soft from soaking you don't need to boil them per se, you can just heat through. However, if there's more liquid than you desire, you can simmer off some of the excess until you reach your desired consistency.

    Two jars of protein overnight oats topped with fresh sliced strawberries.

    More high-protein recipes for breakfast

    Looking for more healthy recipes that are perfect for breakfast? Here's some of our favorites:

    • Snickers Overnight Oats has 17 grams of protein
    • Peanut Butter Overnight Oats has 16 grams of protein
    • Chickpea Flour Scramble has 9 grams per serving of protein
    • Chocolate Peanut Butter Protein Smoothie has over 25 grams of protein
    • Fluffy Eggless Pancakes have 9 grams per serving

    If you enjoyed this recipe please leave a comment below and give it 5 stars! Or on Pinterest (don’t forget to follow me!) and please help me share on facebook!

    📖 Recipe

    Mason jar full of protein overnight oats and topped with fresh strawberries.

    Protein Overnight Oats

    With just 4 ingredients and 5 minutes to prepare, you can have a delicious and healthy breakfast option with 33 grams of protein! It's easy to prep the night before for busy mornings and the perfect way to get in a filling meal when you're low on time!
    5 from 2 votes
    Print Pin Rate
    course: Breakfast, Snack
    cuisine: American
    servings: 1
    prep time: 5 mins
    total time: 5 mins
    Author: Rachel

    Ingredients

    • ½ cup rolled oats, *
    • ¾ cup unsweetened non-dairy milk
    • 1 tablespoon chia seeds
    • 1 scoop protein powder
    • 1 teaspoon pure maple syrup
    • ½ teaspoon vanilla extract
    • ⅛ teaspoon ground cinnamon

    Instructions

    • In a sealable container, whisk together all ingredients to combine.
    • Cover and place in the refrigerator for a few hours or overnight to let the oats and chia seeds absorb the liquid and thicken.
    • When ready to serve, add desired toppings and enjoy!

    Nutrition Per Serving

    Sodium: 550mg Calcium: 387mg Vitamin C: 0.2mg Vitamin A: 7IU Sugar: 5g Fiber: 11g Potassium: 241mg Calories: 366kcal Trans Fat: 0.02g Monounsaturated Fat: 2g Polyunsaturated Fat: 5g Saturated Fat: 1g Fat: 10g Protein: 33g Carbohydrates: 41g Iron: 7mg
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    More Plant-Based Vegan Breakfasts

    • Blackberry Strawberry Banana Smoothie
    • Kiwi Juice
    • Freshly Squeezed Orange Juice (Without a Juicer!)
    • Frozen Waffles in Air Fryer

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    Reader Interactions

    Comments

    1. Ella

      December 13, 2022 at 10:39 pm

      5 stars
      Just made these last night and was pleasantly surprised how filling they are! I wasn't hungry all morning when usually I snack. I topped mine with a little peanut butter and strawberries and it tasted like a better PB&J 🙂 Thanks for this easy recipe!

      Reply

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