Overnight oats are one of my favorite breakfasts once the weather gets warmer. Not only are they easy to make, but the flavor possibilities are endless so it’s hard to get bored of them. These protein overnight oats are my go-to and the base I go off of for most of my other overnight oat recipes.
Just like all of my overnight oatmeal recipes, this one is well-balanced for balancing your blood sugar and energy levels. They are packed with protein from greek yogurt and protein powder, complex carbs and fiber from oats and chia seeds, which help slow down digestion, and some healthy fats.
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And, if needed, they are easily customizable and adjustable to fit your dietary preferences and macro needs. Enjoy these overnight protein oats as a quick and make-ahead healthy breakfast, snack, or post-workout meal due to the protein and carbs!
Why we love these protein overnight oats
- 5 minutes to make – mix everything up and pop it in the fridge!
- a great balanced breakfast – they have 38 grams of protein per serving and are full of complex carbohydrates, healthy fats, and fiber.
- customizable – the flavor variations are endless with overnight oats!
- a great option for meal prep – double or triple the recipe!
What are overnight oats?
Overnight oats are similar to your typical stovetop oatmeal but without any cooking. Rolled oats are mixed with a liquid (usually milk) and other flavors, spices, and ingredients and then let to sit overnight. As they sit, the oats absorb the liquid and become a thick and chewy texture, just like cooked oatmeal. Depending on how much milk you add, you are left with almost a pudding-like consistency.
They are quick and easy and so delicious! What I love about overnight oats is the flavor possibilities are endless. Some of my favorite add-ins are nut butter, fruit (fresh or dried), spices, yogurt, cocoa powder, and protein powder.
Are overnight oats healthy?
Overnight oats can be a great addition to one’s diet. Rolled oats are loaded with fiber, complex carbs, and whole grains, have plant-based protein, and are low in fat. Adding ingredients like chia seeds, greek yogurt, and fruit also adds fiber, protein, vitamins, and minerals. When making them, it’s important to add good sources of protein and fat to balance out the carbs to help keep your blood sugar stable. You can easily customize them to fit your liking and nutrition goals when making them.
Ingredients
- rolled oats – use certified gluten-free if needed.
- chia seeds
- greek yogurt – to make them extra creamy and for a boost of protein!
- protein powder – I like using vanilla protein powder, but any flavor will work.
- cinnamon
- honey
- vanilla bean paste or vanilla extract
- milk – any kind will work.
How to make protein overnight oats
- Make overnight oats. Add all ingredients to a medium jar. Stir well until all ingredients are thoroughly combined. Place the lid on the jar and put the oatmeal mixture in the refrigerator for at least 2 hours, or overnight, until the mixture thickens.
- Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.
How long do overnight oats take?
Overnight oats don’t really need to be “overnight”. I sometimes do “quick overnight oats” and make them the morning of, let them sit for an hour or two, and then enjoy. Two hours is usually enough for the chia seeds and the oats to absorb the liquid.
The reason why most people make them at night is that it just makes your morning easier. Just grab it and enjoy! But if you forget, you can make them on the same day.
How long do overnight oats last?
Overnight oats can last for up to 5 days in the fridge. The longer they sit, the more time to soak up the liquid. Overnight oats will last 5 days but will be a bit mushier than on day 3 or 4.
They make a great option for meal prep – I will make a few servings at a time (these jars are perfect for them) and just keep them in the fridge for something quick and easy to grab during the week.
Can you heat up overnight oats?
If you are not a fan of cold oatmeal, you can heat up overnight oats. Simply pop them in the microwave for 30-90 seconds until warmed through. You can also heat them on the stovetop. You may need to add a little more liquid if using the stove.
Make them gluten-free
Rolled oats are naturally gluten-free, but they can be one of the most cross-contaminated products. To ensure this recipe is gluten-free, look for certified gluten-free oats.
Storage
- fridge – store them in a tightly sealed glass jar for up to 5 days in the fridge.
- freezer – overnight oats are a great freezer-friendly recipe. Make them according to the directions. Once the liquid has been absorbed, pop them in the freezer. They should last for 2 months. When ready to eat, let them defrost in the fridge overnight.
Substitutions and additions
Overnight oats are so customizable and you can tweak them to your preference and your macronutrient needs. Here are a few suggestions for this overnight oat recipe:
- oats – old-fashioned oats are the same as rolled oats. You can use quick oats instead of rolled oats, although the texture will change slightly. I do not recommend using steel-cut oats as they need to be soaked for much longer and need more liquid.
- vanilla protein powder – I used plant-based but whey protein powder or collagen should also work. I find plant-based to be thicker and help absorb the liquid more, so if using another kind, you may need to adjust the liquid. Chocolate protein powder (or your favorite flavor!) will also work.
- greek yogurt – plain or vanilla flavored will work best. If needed, a dairy-free greek yogurt will work the same, but it will change the amount of protein.
- honey – maple syrup will work instead. Adjust the amount of sweetener per your taste preference.
- milk – any kind of milk will work. Feel free to use non-dairy milk (almond milk, oat milk, coconut milk) or regular dairy milk.
Here are some additions to change them up:
- fruit – strawberries, blueberries, bananas, apples…
- cocoa powder – to add some chocolate flavor.
- nut butter – try peanut butter, almond butter, or sunflower seed butter for a nut-free option.
- shredded coconut or coconut flakes
- chocolate chips or cacao nibs
- salt – just a pinch, to bring out the flavors a little more.
More healthy overnight oats recipes
- strawberry overnight oats
- mango overnight oats
- chocolate coconut overnight oats
- apple cinnamon overnight oats
- chocolate peanut butter overnight oats
- coffee overnight oats
If you love quick and easy meals and want to learn how to build a balanced bowl, check out our FREE How to Build a Balanced Plate Guide!
Protein Overnight Oats
equipment
ingredients
- 1/2 cup rolled oats (50 grams)
- 1/2 cup greek yogurt (4 ounces – I used 0% fat)
- 1 scoop vanilla protein powder (25 grams or 1/4 cup – any flavor should work!)*
- 1 tablespoon chia seeds
- 1 teaspoon honey (optional, depending on how sweet your protein powder is)
- 1/2 teaspoon cinnamon
- 1/2 teaspoon vanilla bean paste (or vanilla extract)
- 2/3 cup milk (I used whole milk, but any kind will work)
- toppings – banana, berries, peanut butter, cinnamon, cacao nibs…
instructions
- Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.
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notes
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Amazing!Thank you for making protein consumption easy!
So happy it helps!! Thanks, Kim!
Eating this as I type and it’s delicious!!!
Yay! So glad you enjoy them. Thanks, Brianna!
Eating this as I type and it’s delicious!!!
Thanks, for trying them, Brianna!
I saw this on your IG & came straight to your website to print the recipe! I love it! So excited to try!
So happy to hear that! Thanks, Liz!