This protein overnight oats recipe is a healthy meal prep breakfast idea! It’s vegan, gluten-free, dairy-free, and so easy to make. The 5-minute recipe is made with protein powder, chia seeds, and optional yogurt. Since it’s a make ahead breakfast, this is a perfect option for busy families. You’ll be energized all morning with this high protein oatmeal!

protein overnight oats in a jar with chia seeds, yogurt, and protein powder

If you’re searching for ways to add more protein into your diet, look no further! These protein overnight oats are packed with protein powder, chia seeds, and yogurt for a high protein breakfast.

Not only are they protein-packed, they are also ridiculously easy to make. Simply take 5 minutes to mix the ingredients in a jar, then store it in the refrigerator overnight. They’ll be ready to eat first thing in the morning. This makes it an amazing breakfast idea for meal prep or busy schedules.

Don’t forget the best part: add-ins and toppings! Stir in (or top the oats with) anything your heart desires. Try it with creamy peanut butter, chocolate chips, fresh fruit, crunchy granola, and more.

PS: You can also put your protein powder to good use with my Protein Truffles, Cookie Dough Protein Bars, and Peanut Butter Protein Balls.

These protein overnight oats are:

  • Vegan, gluten-free, soy-free, and dairy-free
  • A quick and easy meal prep breakfast
  • Made in 5 minutes with pantry staples
  • Refined sugar-free & sweetened with maple syrup
  • A high protein breakfast idea
  • Customizable with add-ins and toppings
healthy protein overnight oats in a jar with chia seeds, protein powder, and yogurt

Ingredients in protein powder overnight oats

  • Oats: Use rolled oats, not steel cut oats or quick oats. Since rolled oats have been steamed and flattened, they are the best for soaking overnight and can be eaten raw.
  • Milk: Use any type of non-dairy milk or regular milk. I always use unsweetened almond milk or oat milk.
  • Yogurt: Yogurt is optional, but I highly recommend adding it to the recipe. The oatmeal is thicker and creamier when you use yogurt. It can be a non-dairy or dairy kind.
  • Protein powder: Choose your favorite brand and flavor of protein powder. Use plant-based, whey, or casein depending on your dietary restrictions.
  • Maple syrup: This recipe is naturally sweetened with maple syrup. Alternatively, use honey, agave nectar, or coconut sugar. They are all refined sugar-free.
  • Chia seeds: Since these seeds absorb liquid and expand while soaking, they create a soft consistency. Also, they contain omega-3 fatty acids and may aid digestion.
  • Vanilla extract: Vanilla enhances the flavor. However, you may find it unnecessary if you’re using vanilla protein powder.
  • Cinnamon: Add a dash of cinnamon for a warmer flavor.
  • Salt: A pinch of salt enhances the other ingredients.
bowls of ingredients for protein overnight oats on a marble serving board

How to make protein overnight oats

For the full ingredient measurements and step-by-step instructions, scroll down to view the recipe card at the bottom of the page.

First, add the rolled oats, milk, yogurt (optional), protein powder, maple syrup, chia seeds, vanilla extract, cinnamon, and salt to a jar. Mix the ingredients together, then seal with a lid.

Next, store the oats in the refrigerator overnight (or at least 4 hours).

The next morning (or whenever you are ready to eat), remove the lid and stir the oats. If desired, add a splash of milk to thin the consistency.

Enjoy the oats directly out of the jar or transfer them to a bowl. Add any toppings of your choosing, like fruit, granola, and nut butter. Enjoy!

ingredients for protein overnight oats inside a glass mason jar
mixing protein overnight oats inside a glass mason jar with a spoon

Frequently asked questions (FAQ)

Are overnight oats a good source of protein?

Yes! These protein overnight oats are packed with protein. The exact amount will vary depending on the type of protein powder you use. However, this recipe has around 20g protein per serving.

Are overnight oats healthy for you?

Absolutely. There are various health benefits of eating oats and oatmeal. For example, they contain essential minerals, antioxidants, and fiber. They may also help regulate blood sugar.

Are overnight oats healthier than regular oatmeal?

Yes, overnight oats contain better nutrient availability than cooked oatmeal. Heat tends to reduce the nutrition of oats, so soaking them without heat makes them more nutrient rich.

protein overnight oats in a jar with a spoon

What is the best protein powder for overnight oats?

Thankfully, you can use any type of protein powder for overnight oats. However, different brands will produce different results.

Flavor: Keep it simple with vanilla, chocolate, or an unflavored protein powder. Alternatively, feel free to try a fun flavor like peanut butter, caramel, or even berry.

Texture: If you’ve used protein powder before, you’ll know some brands have a smooth texture while others are more gritty. You’ll get the best results from a brand that has a smooth consistency.

Recommendations: Personally, I am a fan of the Sunwarrior, Aloha, and Complement brands. These options have clean ingredients, delicious flavors, and a smooth texture. I’ve listed my favorites below:

a spoonful of protein overnight oats with chia seeds and yogurt

Best toppings for high protein overnight oats

Toppings are the best part of oatmeal recipes! Choose any of the options below or get creative with your own.

  • Fruit: bananas, berries, mango, and more
  • Granola: use your favorite kind for a delicious, crunchy texture
  • Nuts: almonds, pecans, peanuts, cashews, or walnuts
  • Nut butter: almond butter, peanut butter, or sunflower seed butter (for a nut-free option)
  • Chocolate chips: regular or stevia-sweetened chocolate chips (for a sugar-free option)
  • Coconut: shredded coconut or coconut flakes
  • Cacao nibs: a nutritious alternative to chocolate chips

How to store them

These high protein overnight oats are best enjoyed within 24 hours. However, you can keep them stored in the refrigerator for 2-3 days. Be sure they are tightly sealed in a jar with a lid.

a spoon scooping protein overnight oats out of a jar

More vegan overnight oats recipes

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protein overnight oats in a jar with chia seeds, yogurt, and protein powder

Protein Overnight Oats

  • Author: Kaylie Grace
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Mix
  • Cuisine: American
  • Diet: Vegan

Description

This protein overnight oats recipe is healthy, vegan, gluten-free, and low calorie! It’s a high protein breakfast idea, great for meal prep, and on the go. This overnight oatmeal is made with protein powder, chia seeds, and optional yogurt. It’s made in a jar in just 5 minutes. Add any toppings like peanut butter, chocolate chips, berries, and more! #overnightoats #overnightoatmeal #oatmealrecipes #proteinpowder #highprotein #mealprep #healthybreakfast #veganbreakfast #mealprepbreakfast 


Ingredients

Units Scale

Overnight Oats

  • 1/2 cup rolled oats
  • 1/2 cup non-dairy milk or regular milk
  • 1/4 cup non-dairy yogurt or regular yogurt (optional, but recommended)
  • 1 scoop protein powder (vanilla, chocolate, or any flavor)
  • 1 tbsp maple syrup (or honey, agave, etc)
  • 1/2 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/8 tsp salt

Toppings (Optional)

  • Fruit
  • Granola
  • Nut butter

Instructions

  1. Add rolled oats, milk, yogurt, protein powder, maple syrup, chia seeds, vanilla extract, cinnamon, and salt to a jar. Mix ingredients together, then seal with a lid.
  2. Store oats in the refrigerator overnight (or at least 4 hours).
  3. The next morning (or whenever you are ready to eat), remove the lid and stir the oats. If desired, add a splash of milk to thin the consistency.
  4. Enjoy the oats directly out of the jar or transfer them to a bowl. Add any toppings of your choosing, like fruit, nut butter, and granola. Enjoy!

Notes

  • How to store: Overnight oats are best enjoyed within 24 hours. However, you can keep them stored in the refrigerator for 2-3 days. Be sure they are tightly sealed with a lid to maintain freshness.
  • Protein powder: Use your favorite flavor and brand of protein powder for the best results.
  • Toppings: Serve with any of your favorite toppings. See the full blog post for the best topping recommendations.

Nutrition

  • Serving Size: 1 serving
  • Calories: 325
  • Sugar: 14g
  • Fat: 6g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 20g

Keywords: protein overnight oats, protein powder overnight oats

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