High Protein Overnight Oats

Sometime in the last year or so, I really got into making a proteined-up version of classic overnight oats.

It’s the perfect make-ahead breakfast - measure your ingredients into a mason jar or other storage container, mix it up, and stick it in the fridge overnight.

The next morning, you have a healthy breakfast ready to go - just stir it up, and eat it right from the jar - no extra dishes to wash!

I’ll be posting a bunch of high protein overnight oats recipes in the near-ish future - I’ve made every flavor combo from PB & J overnight oats to Pumpkin Pie Spice oats... and everything in between.

For now though, I’m sharing my basic recipe for overnight protein oats.

This overnight oat recipe doesn’t involve any mix ins at all - the flavor variations come entirely from the use of protein powder.

If you - like I - keep a bunch of your favorite flavors on hand, you can meal prep your way (assembly-line style!) into having a variety of overnight oats flavours ready to go, for the whole week!

A Note on Nutrition

The nutritional information in the recipe card does not include the protein powder, as that will vary widely from brand to brand.

To figure out the total protein content, simply add the information for one serving of your protein powder, to the information giving in the nutrition facts card.

For example - in terms of protein alone - you’d add 16 grams of protein to whatever a serving of your protein powder is. This has been a game changer for me to get my protein intake up, even on busy mornings!

Ingredients

You’ll only need 5 simple ingredients to make high protein overnight oats ... and I only have a few short ingredient notes for you:

Rolled Oats

This recipe uses Rolled Oats, which can also be labeled as old fashioned oats, or even just old-fashioned oats

Two things to note here:

1. Be sure to use certified gluten-free oats if you are avoiding gluten for any reason.

Oats themselves are gluten free, but they’re also HIGHLY likely to be cross-contaminated with wheat, if it’s not certified that they’re NOT.

2. Steel-cut oats, and any form of quick oats - AKA or instant oats - aren’t going to work the same way in this recipe, as they all behave differently.

Because they’re processed and cut differently, they’ll take up liquid differently, for the same measure of oats. Steel cut oats will have a more tough and chewy texture, and quick cooking oats will make a mushy overnight oats.

For best results, stick to Rolled Oats. It really is the best type of oats for this making overnight oatmeal!

Protein Powder

We tend to make this using Revolution Nutrition’s High Whey line of whey protein powder.

That said, use whatever type of protein powder you like!

If you use a plant-based protein powder / vegan protein powder, this can be a vegetarian or vegan overnight oats recipe - you’ll just want to be sure you’re using a plant-based collagen powder. (Or you can skip it entirely.)

As a basic high protein overnight oats recipe, the protein powder is where the flavour of your oatmeal is coming from - as well as the bulk of the protein, obviously!

A chocolate protein powder will make high protein chocolate overnight oats, a lemon protein powder will make lemon flavoured overnight oats, etc.

I’ll usually assembly-line a few jars of protein overnight oats, using different flavors in each jar.

That said, if you’re using a vanilla protein powder but want to have some fun with it? Just consider this a base recipe.

You can add all kinds of things either into or on top of your overnight oats, to add more flavours.

Mix in some fresh berries, or top with whatever fresh fruit you like. If you’d like some healthy fats, add a Tablespoon of almond butter (or other nut butters!), flax seeds, pumpkin seeds, etc.

Peanut butter powder is also nice - you’ll want to add a little extra milk, though.

In a pinch, a bit of flavour extract can also dress up a basic high protein overnight oats nicely!

Unsweetened Almond Milk

Unsweetened Almond Milk has been my milk of choice for years now. It was a great dairy-free option when I could no longer handle cow’s milk, and it’s a great option when trying to keep low carb.

When it comes down to it, though... depending on your macros, you can use pretty much any kind of milk in this recipe.

As far as dairy-free milk goes, Oat milk, Cashew Milk, Flax Milk, Macadamia Milk and Coconut Milk are all good options.

Sometimes you can even find a soy milk with added protein!

Almond is the most neutral tasting option, though - so just know that the other plant milk varieties may change the overall flavour of your overnight oats a bit - it’ll really depend on the flavour of protein powder you’re using.

Anyway, beyond the non-dairy milk options, regular milk works, too - just a bit higher carb.

You can use whatever you like, but I’d recommend at least 2% fat, for texture reasons. Whole milk is great... I find 1% / skim milk to be too watery, IMHO.

Chia Seeds

Each serving of this high protein overnight oats uses a tablespoon of chia seeds, which serves a few purposes.

First of all, it absorbs some of the milk and gives the overnight oats a nicer texture, IMHO. More creamy than if you don’t use them.

They also add a little more protein, some heart-healthy fatty acids, and fiber, well as some minerals and antioxidants. A great ingredient, overall!

Collagen Peptides

This one is optional, but I like to add a scoop of Unflavored Collagen Peptides Powder , as an easy way to give my overnight oats a boost of extra protein.

If you’re not particularly concerned about adding additional protein and don’t have any collagen on hand, you can feel free to skip it.

How to Make High Protein Overnight Oats

The full recipe - with complete ingredient list - is in the printable recipe card at the end of this post, here is a pictorial walk through with step-by-step instructions:

For each mason jar (or other airtight container):

Measure rolled oats, protein powder, chia seeds, and collagen into the jar. Stir with a fork until well mixed.

More Protein Powder Breakfast Recipes!

Looking for more protein packed breakfast recipes? I’ve got you covered! (And hey, many are low carb, also!)

Apple Cinnamon Protein Pancakes
Camping Pancake Mix
Blueberry Protein Pancakes
Pumpkin Protein Pancakes
Raspberry Protein Pancakes
Strawberry Protein Pancakes