High-Protein Overnight Oats

High-Protein Overnight Oats are the ultimate nutritious and convenient breakfast solution. Packed with over 40 grams of protein per serving, these oats are creamy, satisfying, and endlessly customizable with over 10 flavor variations. Whether you’re preparing breakfast for a busy week or fueling up after a workout, this recipe keeps you full, energized, and on track.

Why You’ll Love This Recipe

These overnight oats combine simplicity with serious nutritional value. With a rich base of oats, Greek yogurt, almond milk, chia seeds, and protein powder, each serving offers a well-balanced blend of fiber, healthy fats, and protein. They’re easy to prep ahead, require no cooking, and offer countless ways to change up the flavor so you never get bored.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Overnight Oats Base:

½ cup unsweetened almond milk (plain or vanilla; more if needed)
¼ cup plain or vanilla Greek yogurt
½ cup old-fashioned rolled oats (gluten-free certified or regular)
1 scoop vanilla or unflavored protein powder (whey or pea)
½ tablespoon chia seeds
½ teaspoon vanilla extract

Flavor Options (add to base):

Banana Bread

½ spotty banana, mashed
1 teaspoon cinnamon
Sliced banana for topping

Pumpkin Spice Latte

¼ cup pumpkin puree
1–2 tablespoons maple syrup or honey
¾ teaspoon pumpkin pie spice

Apple Pie

¼–⅓ cup apple, cubed
1–2 tablespoons maple syrup or honey
1 teaspoon cinnamon
Pecans for topping

Peanut Butter & Jelly

1–2 tablespoons peanut butter
¼ cup diced fresh strawberries
¼ cup additional almond milk

Peaches ‘n Cream

¼ cup additional almond milk
1–2 tablespoons maple syrup or honey
¼ of a peach, diced
1 teaspoon cinnamon

Coconut Bliss

1–2 tablespoons shredded coconut
Sliced banana for topping

directions

In a mason jar or small sealable container, add all the base ingredients. Stir until the mixture is smooth and oats are fully submerged in milk.
Choose your desired flavor variation and stir in the additional ingredients.
Seal the container with a lid and refrigerate for at least 6 hours or overnight.
When ready to eat, stir again. Add a splash of milk if needed and top with additional toppings if desired.
Enjoy chilled, or microwave for 30–60 seconds if you prefer it warm.

Servings and timing

Yield: 1 serving
Prep Time: 5 minutes
Total Time: 5 minutes (plus chilling time)

Variations

Berry Protein Oats: Add mixed berries and lemon zest.
Mocha: Add 1 tsp instant coffee and chocolate protein powder.
Tropical: Add mango, pineapple, and coconut yogurt.
Chocolate Banana: Use chocolate protein powder and top with banana and cacao nibs.
Almond Joy: Stir in almond butter, chocolate chips, and shredded coconut.

storage/reheating

Storage: Store in the refrigerator in an airtight container for up to 5 days.
Freezing: Freeze in portions. Thaw in the fridge overnight and stir before serving.
Reheating: Microwave for 30–60 seconds if you prefer a warm version.

FAQs

Can I make this recipe vegan?

Yes, use plant-based protein powder, almond or coconut yogurt, and maple syrup instead of honey.

Can I use steel-cut oats?

No, steel-cut oats do not soften enough for this method. Stick with rolled or quick oats.

Is this good for weight loss?

Yes, high protein and fiber help keep you full longer, which can support weight management goals.

Can I eat this warm?

Absolutely. Just microwave for 30–60 seconds before serving.

How much protein does one serving have?

Each serving contains over 40 grams of protein, depending on the protein powder used.

Do I have to use protein powder?

For maximum protein, yes. But you can omit it and still enjoy a high-protein meal using yogurt and chia seeds.

Can I prep this for the whole week?

Yes, make a batch of 5 jars with different flavors and store in the fridge.

Can I use flavored yogurt?

Yes, just be mindful of added sugar if you’re watching your intake.

What’s the best milk to use?

Unsweetened almond milk works well, but oat, cashew, soy, or dairy milk are all suitable.

Can I double or triple the recipe?

Yes, multiply the ingredients and divide into individual containers for easy grab-and-go meals.

Conclusion

High-Protein Overnight Oats are the perfect no-fuss breakfast for anyone looking to boost their protein intake and enjoy a nourishing, delicious start to the day. With customizable flavors and a rich, creamy texture, this meal prep-friendly recipe is sure to become a staple in your routine. Prepare once, and fuel your mornings for the whole week with ease.