Protein packed creamy overnight oats are a quick and easy way to get a healthy breakfast! Six different flavor options to choose from, or add your own favorite fruits, nuts, and add-ins. Meal prep the night before for an easy and filling breakfast the next morning.
This easy breakfast recipe is the perfect breakfast for busy mornings, which I'm all about! I've always been a fan of grab-and-go breakfasts that I can meal prep the night or weekend before. These overnight oats contain a good amount of protein if you are looking to increase your protein intake, and keep you fuller for longer!
Make it fit your dietary needs!
- 3 ingredients
- Easy to meal prep
- Easy fit your dietary needs!
- Make it vegan - Use non dairy milk and plant based protein powder.
- Make it gluten free - Usually oats are gluten free, but check the label.
I like to make this in a small weck jar, but any sealable jar, small container or bowl will work!
You only need a few simple ingredients for this recipe.
- Old Fashioned Rolled Oats - Also called old fashioned oats, this type of oats works best for this recipe. You may also use instant oats, but they tend to become mushy after sitting overnight. Note, this is not the same as steel cut oats!
- Dairy Free Milk - Any non-dairy milk will work. Try unsweetened almond milk, soy milk, oat milk or even coconut milk. You could also use regular or skim milk if you prefer that.
- Protein powder - You can use your favorite brand. I try to stick with a clean version, like Optimum Nutrition Gold Standard 100% Whey. You can also make this with vanilla or chocolate protein powder. If you want to keep this vegan, there are vegan protein powder options.
- Add-ins - There are so many options for this! Try fresh fruit like bananas or berries, dried fruits, jam or preserves, nut butters, cinnamon, honey, chocolate chips, nuts, or seeds.
Clean ingredient notes
Clean Oat Brands
So, what is the cleanest oats brand? There are quite a few clean oats out there.
Look for oats that have:
- Few ingredients (think: oats, water and salt - the fewer the better)
- No gums (like xanthan gum)
- Glyphosate* free oats or organic oats or gluten free oats
- *Glyphosate (an ingredient in pesticides that is toxic to plants) is found in non-organic ingredients. Wheats and grains can have higher levels of glyphosate and are better if purchased as glyphosate free, organic or gluten free.
Best Clean Protein Powders
Protein powder and clean eating may seem like a direct contrast. While I prefer to get the majority of my nutrients directly from the food I eat, sometimes a protein powder is necessary for adding some healthy protein to my diet. I personally use Optimum Nutrition Gold Standard 100% Whey, but there are a good amount of options available - both whey and plant-based. When searching for a clean type of protein powder, ignore any marketing tools and look immediately at the label.
Make sure your protein powder has:
- Whey or a plant-based protein source as the first ingredient
- Limited added sugar
- At least 20g protein per serving, aim for 25g
- Testing by a third-party like NSF Certified for Sport
Can I use a flavored protein powder?
Unflavored protein powders are going to give you the most natural ingredients. Aim for the unflavored protein powders if possible, but if you are going to use a flavored protein powder just check the ingredients labeled!
How to make protein overnight oats
Protein overnight oats are just like regular overnight oats with the addition of protein powder added. This makes it an extra filling breakfast or snack.
To make protein overnight oats, add all ingredients into an airtight container or jar. I like to add the oats first so it's easier to combine the ingredients.
Stir until all ingredients are well combined.
Place in the fridge for at least 2 hours, but they are best if left overnight.
The next morning you can enjoy your overnight oatmeal! Add in additional toppings if desired.
If you find the oats are a bit too thick, add in an extra splash of milk and stir.
Storing overnight oats
Store overnight oats in the fridge. Use a container with a lid, like weck jars or mason jars!
How long do overnight oats last in the fridge?
Store in the fridge for up to 3 days (if using fruit) or 4 days for base protein overnight oats.
Variations and substitutions
This overnight oats recipe is a great source of protein, and is really versatile. Use the base recipe and add in your favorite flavor combinations of fresh or dried fruits, protein powders, nuts, etc.
Add in ideas
- Seeds - Add 1 tablespoon chia seeds. Love chia seeds? Try this chia seed pudding.
- Nut butters - Try almond butter, peanut butter, or make your own Cashew Butter or Pumpkin Seed Butter.
- Fresh fruit - Fresh berries work great in these. Try cut up strawberries, blueberries, blackberries or raspberries.
- Dried fruit - Dried fruit works well too!
- Yogurt - Add in a scoop of greek yogurt for even more extra protein.
- Other ideas - Pure maple syrup, cocoa powder, brown sugar or any combo of spices!
Some fun flavor combinations
- Pumpkin spice - Add in a scoop of pumpkin puree and some pumpkin pie spice.
- Banana nut - Use ½ mashed banana, chopped walnuts, and cinnamon powder.
- PB&J - Use your favorite flavor of jam or puree with your favorite nut butter.
- Chocolate - Add in chocolate nibs or chips.
- Honey Cinnamon - Mix in honey and cinnamon.
Frequently Asked Questions
Once assembled, you can refrigerate the overnight oats for at least 2 hours before eating, however they are better eaten the next day!
Protein overnight oats last in the fridge for up to 3 days (if using fruit) or 4 days for base protein overnight oats.
No, you don’t have to use protein powder in this recipe if you don’t want to. You may need to use a little less liquid if not using protein powder.
You may use instant oats to make overnight oats, but they tend to become mushy after sitting overnight.It is best to use old fashioned oats.
For best results, use Old Fashioned Rolled Oats to make overnight oats.
Yes! You can eat these overnight oats cold straight from the fridge, but if you prefer to eat it warm, heat it up for about 1 minute in the microwave.
Other protein packed recipes
- Protein Granola
- Savory Breakfast Quinoa Bowl
- Protein-Packed Greek Pasta Salad
- High Protein Turkey Chili
- Pumpkin Protein Pancakes
Protein Overnight Oats (6 Ways!)
Base Protein Overnight Oats
- ½ cup Old Fashioned Rolled Oats
- ½ cup Dairy Free Milk
- 1 scoop Protein Powder (about 25-30g)
- ½ Banana mashed
- 1 tablespoon Chocolate nibs or chips
- ½ cup Fresh Berries diced
- 2 tablespoon Jam or puree
- 1 tablespoon Nut butter
- 1 teaspoon Honey
- 1 teaspoon Cinnamon
- Add all ingredients into a sealable jar or bowl.½ cup Old Fashioned Rolled Oats, 1 scoop Protein Powder, ½ cup Dairy Free Milk
- Stir until all ingredients are combined.
- Place in fridge for at least 2 hours, but best if entirely overnight.
- Add additional toppings if desired.