Easy Protein Overnight Oats You’ll Want to Make Every Week
These protein overnight oats are an easy and delicious way to get 25-30 grams of protein in one meal, keeping you satisfied!
Jump to RecipePin this protein-packed overnight oats recipe for later!
Homemade overnight oats are way better than regular oats – let me tell you why:
- Easy meal prep: store them in a mason jar for a quick on-the-go meal or snack. When I have a busy morning, I prep these the night before and take them the next morning.
- Protein-packed: Personally, protein powder in hot oats isn’t my favorite. Cold overnight oats, though, are delicious. They just taste better.
- Easy to Digest: Soaking oats overnight can make them easier to digest.
What are Overnight Oats?
To put it simply, overnight oats are a no-cook method of making oatmeal. You prepare your oats the night before and let them soak overnight.
The oats absorb the liquid they are mixed with, resulting in a creamy, ready-to-eat breakfast in the morning.
The basic recipe for overnight oats combines equal parts of rolled oats and liquid (milk and yogurt)—easy!
Overnight oats are a great way to get protein, fiber, and healthy fats and are easy to customize. Add your favorite toppings or mix-ins: berries, mini chocolate chips, chia seeds, jam, peanut butter, cinnamon etc.
Overnight oats are commonly thought of as an easy breakfast recipe, but they are also fantastic as a pre or post-workout snack and dessert.
Want a sweet treat after dinner? Try making a half-sized version of this recipe. Use chocolate protein powder instead. Then, add a little melted chocolate and berries.
Why Add Protein to Overnight Oats?
While whole-grain oats provide a great source of fiber and other nutrients, they don’t have much protein. A regular bowl of oats won’t sustain more than an hour or two.
Protein builds and repairs tissues and makes enzymes, hormones, and other vital molecules in our bodies.
We need protein to build and sustain our muscle mass, which is the anti-aging fountain of youth.
If powders aren’t your thing, you can still boost the protein content by adding nuts, extra Greek yogurt, or just some eggs on the side.
Related:
- 5 Nutrient-Packed Smoothies for Glowing Skin and Hair
- The 12 Most Powerful Anti-Aging Superfoods for Women Over 40
- Building Muscle After 40 to Unlock Anti-Aging Benefits
Protein Overnight Oats Ingredients
Basic overnight oats use simple ingredients and are incredibly customizable. Use what you have on hand and add equal parts of oats and liquid to the base recipe.
1. Rolled Old-Fashioned Oats: The base of protein overnight oats is, of course, oats! Don’t use quick oats (these have already been processed and will likely turn out mushy). I like the One Degree Sprouted Oats.
2. Milk: any milk of choice to soften the oats. I like unsweetened almond milk (Malk brand).
3. Greek Yogurt: Adds creaminess and extra protein.
3. Protein Powder: We’re adding a half scoop of vanilla protein powder to increase the protein content and add extra flavor. You can use whatever flavor you have in the pantry.
5. Semi-mashed Banana: adds sweetness and a creamy texture.
6. Extras: maple syrup, vanilla extract, fresh fruit, cinnamon, chia seeds, almond butter, etc. I tailor it based on the protein powder flavor I’m using.
The best part about overnight oats is their versatility and quick prep. Add your favorite anti-aging superfoods or use up what’s in the pantry!
Protein Overnight Oats Recipe
Easy Protein Overnight Oats
Ingredients
- 1/2 cup rolled oats not instant or steel-cut
- 1/2 scoop protein powder
- 1/4 cup milk of choice add extra as needed
- 1/4 cup Greek yogurt
- 1/4 mashed banana
- 1 tbsp nut butter
- optional mix ins: fresh fruits, chia seeds, nuts (slivered almonds are great), pure maple syrup, mini chocolate chips, cinnamon, coconut flakes, etc. The options are endless!
Instructions
- In a mason glass jar or airtight container, combine all ingredients. Add additional milk if needed. The consistency should be somewhat liquidy (the oats will soak up the liquid overnight.
- Seal the container with a lid and refrigerate overnight for 6-8 hours, allowing the oats to soak and soften.
- The next day, give the oats a good stir. If the consistency is too thick, add a splash of milk.
- Add your favorite toppings and enjoy!
Nutrition & Macros:
Approx. 450 calories (28g Protein / 53g Carb / 15 g Fat)
Overnight Oats Frequently Asked Questions
How long do overnight oats last?
Overnight oats last a few days in the refrigerator. For best results, eat within the first two days. You can store them in the fridge for up to 5 days, but their consistency will continue to soften.
What are the best ingredients to add to overnight oats to increase protein?
To add protein to overnight oats, you can add Greek yogurt, chia seeds, and protein powder.
Other options include using milk or a high-protein milk substitute. You can also add nuts or nut butter for more protein.
How can I make high-protein overnight oats without using protein powder?
To increase the protein content, you can add Greek yogurt, collagen powder, chia seeds, nuts, or high-protein milk. These are all pretty decent sources of protein.
What kind of oats are best?
Old-fashioned rolled oats are best for this recipe. Avoid using instant quick oats or steel-cut oats. Instant oats will be too mushy, and steel-cut oats don’t soften the same way.
What options are there for vegan protein sources in overnight oats?
Vegans can choose dairy-free yogurt and plant-based protein powder.
My favorite protein powder is the Sunwarrior Plant-Based Protein Powder in vanilla.
Chia seeds, flaxseeds, hemp seeds, mixed nuts, and nut butter will also boost the protein.
Can I make these overnight oats without yogurt?
Yes! You can replace the yogurt with milk instead. The texture may not be as creamy, but it will still be delicious.
How do you make low-calorie overnight oats that are still high in protein?
I get it—overnight oats can be calorie-dense, especially with all the fun mix-ins.
For low-calorie, high-protein overnight oats, focus on using non-fat Greek yogurt, PB2 instead of nut butter, fresh berries instead of nuts, and low-fat milk.
Let me know if you try this recipe!
