Protein Overnight Oats (6 Ways)

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Protein overnight oats are incredibly easy to make and a great way to get an easy breakfast.

My favorite aspect of this well-loved breakfast food is how easy it is to customize. You can make overnight oats in any way your heart desires.

Are Overnight Oats Actually Healthy?

Absolutely! Overnight oats can be incredibly good for you as long as you use a balanced collection of ingredients.

How Do You Make Overnight Oats a Good Source of Protein?

Oats already have a relatively high protein content and a unique protein source, helping to round out your diet. There are two approaches to adding even more protein to your overnight oats.

The all-natural route. Opt for oat toppings and other ingredients that boost the meal’s protein.
The supplement route. Use tasty protein powders and other supplements to boost the protein in your oats.

Main Ingredients for Overnight Oats

Rolled oats – Rolled oats are the old-fashioned choice and also generally the best for creamy results. Steel-cut or quick cook oats can result in a breakfast that’s too crunchy or too mushy.

Milk/rich dairy – When creating protein-rich oats, it’s best to choose either high-dairy or protein-rich liquids. Shoot for whole milk, Greek yogurt, soy milk, or even coconut yogurt.

Seeds – Seeds add both crunch and protein, along with a lot of necessary fiber.

Sweetener – Honey, stevia, or agar nectar are all great options.

Flavor – If you’re using spices like cinnamon or nutmeg, make sure to incorporate them the night before so they have plenty of time to mingle.

Toppings – Opt for protein-rich toppings that change up the texture so the oats are enjoyable to eat.

Toppings You Can Use

Peanut butter – Delicious and easy to incorporate, all-natural peanut butter is a rich natural source of protein that tastes amazing.

Seeds – Pumpkin or sunflower seeds are also nutritionally dense.

Nuts – Slivered almonds, cashew nuts, brazil nuts, or any other nuts that strike your fancy are great for adding healthy fats to the mix.

Dried fruits – Bring up the sweetness with dried fruits for little nuggets of delight throughout the mix.

Protein powder – The all-important protein powder! If you’re opting for supplements, there are plenty of flavored protein powder options out there to boost the taste of your oats.

Other Protein Options

Hemp hearts – Hemp hearts are incredibly nutritious seeds with a protein content of around 35%. That’s a ton of extra protein!

Cottage cheese – Cottage cheese offers a rich dairy option packed with protein that can lean in either a sweet or savory direction.

Savory protein – Speaking of savory oats, why not try some for yourself? Mushrooms, sweet potatoes, chickpeas, and hummus are all becoming popular savory oat additions.

What Not to Add in Overnight Oats?

Too much liquid – The number one thing to be careful of when preparing overnight oats is your ratio! If the oat-to-liquid ratio is off, there’s a high chance the texture will either turn out too thick or separate altogether.
Crunchy toppings – When left in the fridge overnight, crunchy toppings quickly become soggy and lose their addictive texture. Wait until you’re just about to serve your oats to top them with anything crunchy.
Water – If you’re after high-protein overnight oats, it’s much better to opt for dairy when you can! Whole milk or soy milk are both great for imbuing every spoonful with natural protein.

Now that we've covered some basics, let's get to the recipes!

Vanilla Overnight Oats

A classic. This literally only takes five minutes to make. It’s a fantastic base recipe for any additional toppings you’d like to add.

Makes 1 jar

29 grams protein

Equipment

glass jars with lids

Ingredients

1/2 cup unsweetened almond milk

1/4 cup plain Greek yogurt

1/2 cup rolled oats

1/2 tbsp chia seeds

1/2 banana sliced

1 tbsp vanilla protein powder

1 tbsp unsweetened peanut butter

1/4 tsp vanilla extract

1/2 tbsp pure maple syrup

Instructions

Mix all the ingredients in a food container or glass jar. Make sure you combine them well.
Keep in the fridge for 8 hours or overnight.
When you take it out of the fridge, top it with slices of banana, berries, or other fruit.

Apple Cinnamon Protein Overnight Oats

Makes 1 jar

14 grams protein

Quick to make, these apple cinnamon protein overnight oats are flavorful, sweet, and taste like Fall ! This is a perfect protein breakfast you can make ahead of time. It's vegan, dairy-free, and gluten-free.

Ingredients

1/2 cup rolled oats

1/2 tbsp vanilla protein powder

1/2 tbsp chia seeds

1/2 tsp apple pie spice

2/3 cup unsweetened vanilla almond milk

2/3 cup apples peeled and chopped

1 tbsp maple syrup

1/8 tsp cinnamon

Instructions

Mix oats, vanilla protein powder, chia seeds, apple pie spice, and almond milk together.
Add maple syrup, apples, and cinnamon to a frying pan and bring to boil. Add a little bit of water if you need it. Now, lower the heat and let it simmer for 7 minutes or so. Cook until apples are tender. Let it cool down.
Layer the oat mixture with cooked apples. Use half of the oats, then add in the apples and cover with the rest of the oats.
Store in a food container or glass jars in a fridge for at least 8 hours.

Berry Protein Overnight Oats

Makes 1 jar

29 grams protein

Ingredients

1/2 cup rolled oats

1 tbsp chia seeds

1 tbsp vanilla protein powder

1/3 cup plain Greek yogurt

1/2 cup almond milk

1 tbsp pure maple syrup

Pinch of salt

1/4 cup raspberries

1/4 cup blueberries

Instructions

Mix all the ingredients together except for berries. Add it into a glass jar or food container.
Top up with berries and put away into the fridge. Keep in the fridge for 8 hours.
Stir before serving.

Ch0colate Protein Overnight Oats

Makes 1 jar

33 grams protein

Ingredients

2/3 cup unsweetened almond milk

1/2 cup rolled oats

1/2 ripe banana sliced (or other fruit)

1 tbsp unsweetened cocoa powder

2 tbsp vanilla protein powder

1/2 tbsp maple syrup

1/4 tsp vanilla extract

Instructions

Blend all the ingredients apart from rolled oats until smooth.
Pour the mixture over the oats and mix well. Leave it to soak in a sealable food container or a glass jar in the fridge for 8 hours.
Stir well once removed from the fridge. Top with slices of banana or other fruit.

Eat directly from the jar/container or add to the bowl.