After 10 years of perfecting my daily overnight oats, I can confidently say this is THE BEST high protein overnight oats recipe on the internet. Made with a combination of protein, health fats, and complex carbs, this is an easy way to level up your morning routine. I love this recipe so much I made them three different ways!
My Perfected Recipe For Protein Oats
Overnight oat recipes have been popular for years, and honestly, I’m a huge fan. However, my one complaint is that many recipes lead to thin and somewhat flavorless mushy oats. This is why I dedicated the last 10 years to perfecting my very own overnight oats recipe to result in a dish that is ultra creamy, packed with flavor, and loaded with nutrients. So buckle up because I'm about to dish out all of secrets!
I figured out a basic, unflavored base that could be used to serve as the starting point for different flavors. As long as you have the basic ingredients down, you’re free to play and experiment with a variety of ingredients.
Personally, I tend to stick with just three variations and rotate them throughout the week. In fact, they’re so satisfying they’ve become a staple in my weekly meal prep routine! As soon as you make them you’ll understand the hype.
For more overnight oats recipes, check out my simple chocolate overnight oats and lemon poppy seed overnight oats, too!
Jump to:
What are overnight oats?
Overnight oats are a type of uncooked oatmeal recipe. Rolled oats are soaked in a liquid such as water, cow’s milk, or almond milk for at least a few hours or ideally up to overnight. This allows the oats to soften, absorb flavor, and become edible, making them a nutritious, easy breakfast.
Why you'll Love These Protein Overnight Oats
- Gluten free and dairy free and nut free-friendly
- Customizable
- Quick to prepare
- Great for meal prep
- High protein and full of fiber
Ingredients & Notes
base
- Greek yogurt - make sure to use plain flavored. This adds extra protein and helps soften the oats, creating a creamy consistency.
- Protein powder - I recommend using a vanilla or unflavored protein powder for the triple berry and peanut butter, banana, and jelly flavored protein overnight oats. Chocolate works great for the chocolate flavor, too!
- Almond milk - Used to combine the ingredients and soften the oats. Unsweetened almond milk is best. Any non-dairy milk will work in this recipe.
- Oats - The star of the show! make sure your oats are gluten free if needed. Bob’s Red Mill is my favorite brand!
- Chia seeds - These become gelatinous, adding volume and creating an almost pudding-like texture. They’re also a good source of fiber and healthy fats.
- Sea salt - Just a pinch helps enhance the flavor of the rest of the ingredients.
triple berry flavor
- Almond extract - Used to create a rich, slightly sweet flavor. Vanilla extract may be substituted.
- Frozen berries - Use any combination of berries you like best. I like blueberries, blackberries, and raspberries, but strawberries taste great, too!
peanut butter, banana, and jelly flavor
- Strawberry jam - Use your favorite store-bought jam, or make your own by simmering and mashing strawberries on the stove. (See the recipe card below for more details!)
- Peanut butter - Any nut butter will work in this recipe. A few of my other favorites are almond and cashew butter.
- Banana - Use a fresh, ripe banana that is just turning spotted but is not mushy at all.
double chocolate flavor
- Cocoa powder - Creates a rich, chocolate taste.
- Mini chocolate chips - I prefer to use mini chocolate chips over full-sized varieties so you get little pockets of chocolatey goodness in every bite. This Enjoy Life brand is my go-to. However, any chocolate chips or chunks will work in these high protein oats.
What are the best oats for overnight?
Rolled oats are best for high protein overnight oats. They are made by simply rolling the oat into a flat, thin form and have a chewy texture when cooked.
Meanwhile, steel cut oats are made from chopping up the oat. They aren’t rolled which means they are smaller and more firm in size. They actually can take quite a while to cook. So, they aren’t great for overnight oats.
Instant oats and quick oats are precooked oats that have then been rolled out flat. They also will work in protein overnight oats and have a soft chewy texture.
What is the best protein powder to use in overnight oats?
You want to use a protein powder that can easily dissolve into the yogurt with no clumps. A vanilla or unflavored protein powder is best for this recipe. However, if you’re making chocolate oats, you can also use chocolate protein powder. Keeping the flavor recommendations in mind, nearly any protein powder will work with this high protein oats recipe. Here are a few of my favorites:
How to Make Overnight Oats With Protein Powder
This high protein overnight oats recipe comes together in just a few minutes. So, go ahead and make multiple servings to get you through the week. Future you will thank current you on busy mornings!
Step 1: Create the base. Add the Greek yogurt and protein powder to a single-serve jar, and stir to combine. Then, add the almond milk, and mix again.
Next, stir in the oats, chia seeds, and salt until the ingredients are well combined and the oats are coated with the yogurt mixture.
Step 2: Flavor the overnight oats. Mix in the various remaining ingredients for the flavor of your choice according to the instructions below.
For the triple berry oats: Swirl the almond extract into the base oats. Seal the jaar, and transfer it to the fridge.
Once the oats have softened and the mixture has set, stir in the frozen berries, and enjoy!
For the peanut butter, banana, and jelly oats: Swirl a tablespoon of raspberry jam and a tablespoon of peanut butter into the base oats. Seal the jar, and the mixture to the fridge.
Once set, stir in the remaining jam and peanut butter, and top your high protein overnight oats with the banana slices.
For the double chocolate oats: Stir the cocoa powder and one tablespoon of mini chocolate chips into the base oat jar. Seal the lid, and transfer the mixture to the fridge to set.
Stir in the remaining chocolate chips, and enjoy!
Variations of Protein Oats
With the base oat recipe, there are many ways to put your own twist on these overnight oats:
- Add some honey and blueberries for a light spring-forward vibe.
- Swirl in some matcha powder for a green matcha flavoring.
- Add a teaspoon of pumpkin puree and a sprinkle of pumpkin spice for fall-flavored protein overnight oats.
- Stir in some apple slices and cinnamon for a cinnamon apple flavoring.
Can I make this dairy free?
Use a dairy free yogurt to make these protein overnight oats dairy free. I recommend using a Greek-style yogurt so the consistency is thick and creamy.
Expert Tips
- Stir the protein powder in well with the yogurt. When you incorporate protein powder directly with a liquid (like almond milk) it tends to get lumpy. Mixing it into the yogurt first will reduce any clumping.
- If using an unflavored protein powder, add ½ teaspoon vanilla extract to give the oats some sweet flavor.
- Make sure to coat the oats well with the mixture. If the oats aren’t mixed well, you will have dry and hard high protein overnight oats as opposed to soft and chewy oats.
- Although these are called “overnight” oats, they really only need about 3 hours to firm up in the fridge.
- If needed, add a splash of milk to the oats once they are set to help loosen them up again before enjoying.
How to Store
Store leftover high protein oats in an airtight container in the fridge for up to a week When ready to enjoy, I recommend adding a splash of milk to help loosen up the oats. Then, top them with your desired toppings, and dig in!
Frequently Asked Questions
While oats are naturally gluten free, I recommend grabbing a bag that is certified gluten free to be sure. With gluten free oats, overnight oats are gluten free.
With the addition of Greek yogurt and a little protein powder, overnight oats can be a great source of protein.
When stored in an airtight container in the fridge, these high protein overnight oats will keep for up to a week.
Overnights oats typically have around 10 grams of protein per serving. You can easily pack in more protein with a scoop or two of protein powder, yogurt, flax seeds, etc.
for more oat recipes, check out my:
PS : If you make this recipe, be sure to leave a star review and comment below! Also be sure to follow along with me on Instagram and Pinterest to stay up to date on all tasty recipes here at The Fit Peach!
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Recipe
Overnight Protein Oats
Equipment
- 1 Single-Serve Jar
Ingredients
- ¼ cup greek yogurt
- 1 scoop protein powder of choice
- ⅓ cup almond milk
- ⅓ cup oats
- 2 teaspoon chia seeds
- ¼ teaspoon sea salt
Triple berry oats
- ⅛ teaspoon almond extract - sub. vanilla extract
- ⅓ cup frozen berries
Peanut butter, banana, and jelly oats
- 3 tablespoon strawberry jam - see notes for homemade recipe
- 2 tablespoon peanut butter
- ½ banana - cut into slices
Double chocolate oats
- 1 tablespoon cocoa powder
- 2 tablespoon mini chocolate chips
Instructions
For the base oats
- In a single-serve jar, add the greek yogurt and protein powder and mix well to combine. You want to mix the powder into the yogurt so no large clumps remain. Then add the almond milk and mix again.¼ cup greek yogurt, 1 scoop protein powder of choice
- Add the oats, chia seeds, and sea salt to the jar and stir to coat the oats.⅓ cup oats, 2 teaspoon chia seeds, ¼ teaspoon sea salt
Triple berry oats
- Swirl the almond extract into the base oats recipe. Place a lid on top of the jar and then transfer to the fridge to set overnight (or for at least 3 hours).⅛ teaspoon almond extract
- Once set, stir in the frozen berries and enjoy!⅓ cup frozen berries
Peanut butter, banana, and jelly oats
- Swirl 1 tablespoon of strawberry jam and 1 tablespoon peanut butter into the base oats recipe. Place a lid on top of the jar and then transfer to the fridge to set overnight (or for at least 3 hours).3 tablespoon strawberry jam, 2 tablespoon peanut butter
- Once set, stir the remaining 2 tablespoon strawberry jam and 1 tablespoon peanut butter. Top with banana slices and enjoy!
Double chocolate oats
- Stir the cocoa powder and 1 tablespoon mini chocolate chip into the base oats recipe. Place a lid on top of the jar and then transfer to the fridge to set overnight (or for at least 3 hours).1 tablespoon cocoa powder, 2 tablespoon mini chocolate chips
- Once set, stir the remaining mini chocolate chips, and enjoy!
Makes breakfast on the go so easy
This recipe is so inspiring it gets me out of bed in the morning.
I love to hear that!