Welcome to your new breakfast game-changer: protein packed overnight oats, with over 20 grams of protein per serving! Perfect for anyone looking to balance a healthy diet with a busy lifestyle, this recipe not only tastes delicious but also packs a nutritional punch that’ll keep you fueled until lunch. Whether you’re aiming for muscle gain, weight loss, or simply a healthier, more convenient breakfast option, this overnight oats with protein powder recipe is your solution. This post will walk you through how to craft the perfect high-protein overnight oats recipes and help you pick the best protein powder for overnight oats. Get ready to revolutionize your mornings with this delicious, nutritious, and easy-to-make breakfast.

Three jars of high-protein overnight oats  with protein powder on a marble countertop.

What are overnight oats?

Overnight oats are an easy, no-cook method for making oats, beloved by many due to their convenience, nutritional value, and versatility. And yes, you read that correctly—no cooking necessary! Simply mix the ingredients in a large bowl, container, or mason jar, refrigerate overnight, and voilà—you have a delicious breakfast waiting for you in the morning.

Soaking the raw oats in a liquid for several hours allows them to absorb the liquid and soften, resulting in a texture that’s like warm, cooked oats, only creamier.

Three jars of high-protein overnight oats  with protein powder on a marble countertop

Health benefits of overnight oats with protein powder

Overnight oats have become a staple for health-conscious individuals, and for good reason. Oats are a nutritional powerhouse—they’re loaded with good-for-you nutrients like fiber and protein, and a variety of vitamins and minerals, like phosphorous, magnesium, and zinc. And if you’ve ever asked yourself if you can add protein powder to overnight oats, the answer is a resounding yes! Integrating protein powder into your overnight oats not only enhances the flavor but also amplifies the health benefits. Here’s how combining these two powerhouse ingredients can kickstart your day on a high note:

  • Boosts morning protein intake: Research suggests that getting a nice dose of protein in the morning with breakfast may help control hunger hormones to reduce appetite and lower calorie intake throughout the rest of the day. Plus, protein plays a crucial role in hormone and enzyme production, essential for daily bodily functions.
  • Promotes muscle growth and repair: Protein is vital for muscle growth and repair and incorporating protein powder into your diet can aid muscle recovery, reduce muscle damage, and increase muscle protein synthesis.
  • Keeps blood sugar levels stable: The soluble fiber in oats can help control blood sugar levels by slowing down the absorption of carbohydrates into the bloodstream. The addition of protein can act as a buffer, helping to slow digestion and dampen the blood sugar response even further.
  • Supports heart health: Oats are known for being rich in beta-glucan—a soluble, fermentable fiber that has been shown to be particularly effective at lowering total and LDL cholesterol (aka “bad” cholesterol) levels.
  • Keeps you regular and supports your gut: The fiber in overnight oats provides bulk to your stool and can help it move through you smoothly. Plus, some of the fibers in oats function as prebiotics, fueling the growth and activity of beneficial bacteria.
  • Fits a healthy lifestyle: One of the greatest benefits of overnight oats is their versatility and convenience. They’re easy to prep and grab-and-go, and you can tailor the ingredients to fit your nutritional needs and taste preferences, making it easier to stick to a healthy diet.

Are overnight oats good for weight loss?

High protein overnight oats are not just for muscle building; they’re also ideal for weight loss. High-protein diets have been linked to greater feelings of fullness, which can lead to reduced calorie intake and assist in weight management.

The combination of ingredients in these high-protein overnight oats—such as oats, protein powder, Greek yogurt, chia seeds, and more—provides you with the satiating duo of fiber and protein, keeping you satisfied longer and reducing the urge for mid-morning snacking.

Three jars of high-protein overnight oats  with protein powder on a marble countertop

Choosing the best protein powder for overnight oats

Selecting the right protein powder is crucial for your protein-packed overnight oats. The best protein powder for overnight oats should enhance the flavor without overpowering it. There are various types of protein powder available, each tailored to different dietary needs:

  • Dairy-based proteins, such as whey and casein, not only are complete, containing all nine essential amino acids, but they usually complement the taste of overnight oats better because they blend more creamily.
  • On the other hand, plant-based proteins, like soy, hemp, and pea, may be incomplete on their own, but modern blends often mix different plant sources to form a complete protein profile. These plant proteins may also offer unique benefits, such as fiber and omega-3 fatty acids.
  • Collagen protein may not be the best choice for muscle growth, but it is linked to potential skin and joint benefits, although the evidence remains inconclusive. Additionally, it is virtually tasteless, making it a good option if you dislike the flavor of overnight oats with protein powder.

When choosing a protein powder, opt for one with less than 5 grams of sugar per serving or sweetened with low-calorie sweeteners like stevia, monk fruit, and/or erythritol.

Three jars of high-protein overnight oats with protein powder on a marble countertop
5 from 1 rating

High Protein Overnight Oats with Protein Powder (20+ Grams Protein!)

Prep Time: 10 minutes
Yield: 2
Welcome to your new breakfast game-changer: protein-packed overnight oats, with over 20 grams of protein per serving! Perfect for anyone looking to balance a healthy diet with a busy lifestyle, this recipe not only tastes delicious but also packs a nutritional punch that’ll keep you fueled until lunch. Whether you're aiming for muscle gain, weight loss, or simply a healthier, more convenient breakfast option, this overnight oats with protein powder recipe is your solution.

Ingredients

For the base:

  • 1 cup rolled/old-fashioned oats, gluten-free if necessary
  • 1 cup unsweetened nondairy or reduced-fat dairy milk
  • ½ cup plain Greek yogurt
  • ¼ cup vanilla or chocolate protein powder, whey, plant-based, or collagen
  • 2 tablespoons chia seeds
  • 1 tablespoon pure maple syrup or honey
  • ½ teaspoon pure vanilla extract
  • Pinch of salt
  • Toppings/mix-ins: fresh fruit, cinnamon, additional nut butter, and/or nuts/ seeds, or see flavor options below:

For Strawberry Banana (use vanilla protein powder):

  • 1 ripe banana, sliced
  • 1 cup strawberries, diced
  • 2 tablespoons almond butter

For Wild Blueberry Muffin (use vanilla protein powder):

  • 1 cup frozen wild blueberries
  • 2 tablespoons almond butter
  • 1 teaspoon grated lemon zest
  • ½ teaspoon cinnamon

For Chunky Monkey (use chocolate protein powder):

  • 1 ripe banana, sliced
  • 2 tablespoons peanut butter
  • 1 tablespoon unsweetened cocoa powder, optional

Instructions
 

  • Place all of the base ingredients in a large bowl and mix. Fold in or top with the remaining ingredients for your flavor choice.
  • Divide among two, 12- to 16-ounce mason jars or other airtight containers. Seal with a lid and place in the fridge for at least 4 hours or overnight.
  • When ready to eat, remove from the fridge and stir. If the consistency isn’t creamy enough, add a splash of milk and stir again. Overnight oats are meant to be eaten cold, but you can also enjoy them warm by heating in 30-second increments in the microwave on high until warmed to your liking.
  • Store in an airtight container in the refrigerator for up to 3 to 5 days.
Did you make this recipe?Mention @nutritiondaily on Instagram or tag #nutritiondaily.

Overnight oats protein recipes: endless varieties

The beauty of overnight oats is their versatility. Feel free to experiment with different protein powders, milks, and toppings to find your perfect combination. Whether you’re a chocolate lover, a fruit enthusiast, or a nut fanatic, there’s an overnight oats protein recipe out there for you.

Three jars of high-protein overnight oats  with protein powder on a marble countertop

FAQs

Vegan protein overnight oats

For a vegan twist, opt for plant-based milk and protein powder. Certain plant-based milks, like soy milk and Ripple (pea protein milk), have a protein content comparable to that of cow’s milk. As for the Greek yogurt, you can simply omit it or swap it out for a vegan yogurt.

Are overnight oats gluten-free?

One common question that arises with overnight oats is whether they are gluten-free. Oats are naturally gluten-free. So, why are some oats labeled as “gluten-free” and others aren’t? Since many grains are processed in a similar fashion, oats are often processed in facilities that handle other grains, like wheat and barley, and therefore can be contaminated with gluten. Although this small amount may not be problematic for those with nonceliac gluten-sensitivity, it can trigger an immune response in those with celiac disease, and, as such, oats that are to be sold and labeled as gluten-free must be processed in a facility that doesn’t also process gluten-containing grains.

So, if you want your protein-packed overnight oats to be completely gluten-free, be sure to look for the ‘gluten-free’ label on the oat packaging.

How long do overnight oats last?

Overnight oats with protein powder are not only convenient and delicious but also have a good shelf life. Typically, they can last in the refrigerator for up to five days when stored properly in an airtight container. This makes them a fantastic option for meal prep, allowing you to prepare multiple servings at once for a quick and easy breakfast throughout the week.

Keep in mind, that if your overnight oats smell off or show signs of spoilage, it’s best to discard them. Always check your oats before eating to ensure they are still fresh and enjoyable.