Stop choosing between festive treats and your protein goals. These High Protein Eggnog Overnight Oats give you the rich, custard-like flavor of the holidays in a breakfast that powers your entire morning. It is the smartest way to enjoy December’s favorite drink without the heavy calories or the sluggish aftermath.
The method could not be easier: just whisk vanilla protein powder and Greek yogurt with light eggnog, fold in rolled oats, and let the fridge work its magic overnight. By morning, you have a ready-to-eat, muscle-building meal that tastes like dessert. This simple prep routine transforms your daily nutrition, offering a massive 28 grams of protein per jar to keep cravings at bay. Whether you enjoy these high protein eggnog overnight oats hot or cold, they are your secret weapon for staying fit this season.
It is a seasonal favorite in my complete guide to high protein breakfast ideas, offering a festive twist on your daily nutrition. If you crave even more holiday spice in your morning routine, you should also try my High Protein Gingerbread Overnight Oats.
Table of Contents
Why You Will Love This Festive High Protein Breakfast
The holiday season is often synonymous with indulgence, heavy meals, and calorie-dense treats. However, this recipe proves that you do not have to sacrifice flavor for fitness. Here is why this High Protein Eggnog Overnight Oats recipe will become your go-to breakfast this winter.
Holiday Flavor Without the Guilt
Traditional eggnog is a delicious beverage, but it is also one of the most calorie-dense drinks available, often packed with heavy cream, copious amounts of sugar, and alcohol. A single cup can easily exceed 350 calories with very little nutritional value. This high protein eggnog overnight oats recipe captures those quintessential warming spices—nutmeg, cinnamon, and vanilla—without the heaviness. By using “light” eggnog or plant-based alternatives like Silk Nog, we slash the calories and sugar significantly while keeping the festive spirit alive in your protein overnight oats with protein powder recipe.
Weight Loss Benefits in December
It might seem counterintuitive to eat something that tastes like eggnog while trying to lose weight, but this recipe is specifically designed as high protein eggnog overnight oats for weight loss. Starting your day with a high-protein breakfast (aiming for 25-30g) stabilizes your blood sugar and reduces ghrelin, the hunger hormone. This means you are less likely to reach for that second slice of panettone or the office chocolates later in the day. The combination of fiber from the oats and protein from the yogurt and powder creates a “satiety matrix” in these autumn overnight oats that keeps you satisfied until lunch.
Meal Prep Efficiency
December is busy. Between gift shopping, wrapping, parties, and work deadlines, breakfast often falls to the bottom of the priority list. This is where the magic of overnight oats shines. You can devote 10 minutes on a Sunday evening to assemble five jars of High Protein Eggnog Overnight Oats, and your breakfast is sorted for the entire work week. There is no cooking, no pans to scrub, and no morning stress. Just grab a jar of your prepped high protein eggnog overnight oats from the fridge, maybe a spoon, and you are out the door.
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High Protein Eggnog Overnight Oats
- Total Time: 8 hours 5 mins
- Yield: 1 Serving 1x
Description
A creamy, festive, high-protein breakfast that tastes like dessert but fuels your weight loss goals.
Ingredients
- 1/2 cup Rolled Oats (Old Fashioned)
- 1/2 cup Light Eggnog (or Silk Nog)
- 1/4 cup Greek Yogurt (Plain, Non-fat)
- 1 scoop Vanilla Protein Powder
- 1 tbsp Chia Seeds
- 1/4 tsp Rum Extract
- 1/4 tsp Nutmeg
- 1/4 tsp Cinnamon
Instructions
- Whisk eggnog, yogurt, and protein powder in a jar until smooth.
- Add oats, chia seeds, and spices. Stir well.
- Cover and refrigerate overnight (8-12 hours).
- Stir and add toppings before serving.
Notes
- Storage: Keeps for 4 days in the fridge.
- Warm Up: Microwave for 60 seconds for a hot breakfast.
- Texture: Add more liquid if too thick after soaking.
- Prep Time: 5 mins
- Chilling Time: 8 hours
- Category: Breakfast
- Method: No-Cook
- Cuisine: American, Holiday
Nutrition
- Serving Size: 1 Jar
- Calories: 307 kcal
- Sugar: 3 g
- Sodium: 463 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Carbohydrates: 51 g
- Fiber: 4 g
- Protein: 28 g
- Cholesterol: 59 mg
Essential Ingredients for Creamy Oats
The texture of overnight oats can range from soup to cement if the ratios aren’t correct. To achieve a creamy, cheesecake-like consistency that mimics a rich custard in your High Protein Eggnog Overnight Oats, choosing the right ingredients is paramount.
The Protein Source: Powder & Yogurt
To hit that high protein benchmark, we rely on a two-pronged approach: Greek yogurt and protein powder. Plain or vanilla non-fat Greek yogurt adds a thick, tangy creaminess that helps suspend the oats and chia seeds. It also contributes a significant amount of slow-digesting casein protein. The protein powder is the booster that takes this from a standard oatmeal bowl to a high-performance protein overnight oats with protein powder recipe. Vanilla works best here to complement the eggnog notes.
Old-Fashioned vs. Quick Oats
When discussing what not to put in overnight oats, quick oats or instant oats are at the top of the list. Because they are processed and cut thinner, they tend to disintegrate after sitting in liquid for 12 hours, resulting in a mushy, unappealing paste. Rolled oats (old-fashioned oats) are robust enough to absorb the liquid while retaining a slight chew, providing a pleasant texture that feels substantial in your mouth.
The Eggnog Factor
This is the star of the show. You have several options depending on your dietary goals for your high protein eggnog overnight oats.
- Traditional Eggnog: Use this sparingly if you are watching calories, perhaps cutting it with unsweetened almond milk.
- Light Eggnog: A great middle-ground that offers the flavor with less fat.
- Plant-Based Nogs: Brands like Silk, Califia Farms, and Chobani make excellent almond, oat, or coconut-based nogs. These are often lower in sugar and calories, making them perfect for managing high protein overnight oats calories.
If you love these rich, custardy flavors but prefer a warm baked breakfast, try my Protein French Toast Casserole next.
Choosing the Best Protein Powder
Not all protein powders behave the same way when mixed into cold liquid. Selecting the right one is crucial for both the texture and the flavor profile of your protein overnight oats with protein powder recipe.
Whey vs. Plant-Based for Overnight Oats
Whey protein isolate or concentrate is generally the best option for a creamy texture. It dissolves easily and helps create a smooth consistency similar to pudding. However, if you are vegan or dairy-free, a high-quality plant-based blend (pea and rice protein) works well too. Just be aware that plant proteins are more absorbent; you may need to add an extra splash of milk or eggnog to prevent your High Protein Eggnog Overnight Oats from becoming too thick or “doughy.”
Flavor Profiles
Since eggnog has a very distinct and potent flavor profile characterized by nutmeg and custard notes, you want a protein powder that complements rather than competes. A simple Vanilla Bean or French Vanilla is ideal for this high protein eggnog overnight oats recipe. Unflavored protein powder is also a great option if you prefer to control the sweetness yourself with maple syrup or stevia. Avoid chocolate or berry flavors, as they will clash with the spices.
Boosting “Protein Overnight Oats Calories” Efficiency
If you are tracking macros, you want the most protein for the fewest calories. Look for a protein powder that offers at least 20-25 grams of protein per 120-calorie scoop. According to Healthline, whey protein isolate typically has the highest protein-to-calorie ratio because the fats and carbs have been filtered out. This allows you to indulge in the flavor of high protein eggnog overnight oats without blowing your daily calorie budget.
Step-by-Step Instructions
Making High Protein Eggnog Overnight Oats is ridiculously simple, but following a specific order of operations ensures you don’t end up with clumps of dry protein powder in your breakfast.
Mixing the Wet and Dry
The biggest mistake people make is dumping everything in at once. Instead, use a “sandwich” method or mix wet then dry.
- Base: Start by mixing the Greek yogurt and the eggnog (or milk substitute) in your jar or bowl.
- Powder: Add the protein powder to this liquid base and whisk or stir vigorously until it is fully dissolved. This ensures your protein overnight oats with protein powder recipe is smooth and lump-free.
- Solids: Once you have a smooth protein slurry, add the rolled oats, chia seeds, and spices. Stir well to ensure every oat is submerged.
The “Soak” Time
Patience is a virtue here. While you can technically eat them after 4 hours, the magic happens overnight. A soak time of 8 to 12 hours allows the oats to fully hydrate and the chia seeds to gel, creating that thick, pudding-like consistency characteristic of perfect autumn overnight oats. This process also helps break down phytic acid in the oats, making them easier to digest and allowing for better nutrient absorption.
Adjusting Consistency
When you wake up, your high protein eggnog overnight oats might be very thick—almost like cookie dough. This is normal, especially if you used chia seeds and protein powder, both of which are highly absorbent. If you prefer a looser consistency, simply stir in an extra splash of milk or eggnog right before serving. Conversely, if it is too runny (which can happen with some yogurts), stir in a teaspoon of flax meal or more chia seeds and let it sit for another 10 minutes. Learn more about our High Protein Overnight Oats.
Dietary Variations and Swaps
This recipe is incredibly flexible. Whether you have allergies, dietary restrictions, or just ran out of an ingredient, there are plenty of ways to adapt these High Protein Eggnog Overnight Oats to fit your needs.
Making it Gluten-Free and Vegan
To make this recipe 100% gluten-free, ensure you are buying certified gluten-free rolled oats. While oats are naturally gluten-free, they are often processed in facilities that handle wheat, leading to cross-contamination. For a vegan version of these high protein eggnog overnight oats, swap the Greek yogurt for a soy or coconut-based high-protein yogurt (like Siggi’s Plant-Based), use a vegan protein powder, and opt for a dairy-free eggnog like Almond Nog.
Banana Protein Overnight Oats with Yogurt Twist
If you want to reduce the added sugar or simply love the combo of fruit and spice, try a banana protein overnight oats with yogurt variation. Mash half a ripe banana into the wet ingredients before adding the oats. The banana adds natural sweetness and a creamy texture that pairs surprisingly well with the nutmeg and cinnamon of the eggnog profile. It also adds a boost of potassium to your high protein eggnog overnight oats.
Lower Calorie Modifications
If you are strictly watching your intake and want to lower the protein overnight oats with calories count, make these swaps:
- Use unsweetened almond milk + ¼ tsp rum extract instead of eggnog.
- Use stevia or monk fruit instead of maple syrup or honey.
- Use water for half of the liquid volume (though this will reduce creaminess). These small changes can drop the calorie count by 50-80 calories per serving without sacrificing the core nutritional benefits of your high protein eggnog overnight oats.
Flavor Variations & “Mix-Ins”
Once you have the base recipe mastered, you can start experimenting with different flavor profiles to keep your breakfasts exciting throughout the month.
Peanut Butter Cup Twist
Okay, it is not festive, but sometimes you just need chocolate. For a peanut butter cup protein overnight oats version, swap the eggnog for chocolate milk (or milk + cocoa powder), use chocolate protein powder, and swirl in a tablespoon of peanut butter. It is a decadent deviation from the holiday theme but hits the spot when you are craving candy for breakfast.
Spicing it Up
The key to authentic flavor in High Protein Eggnog Overnight Oats is the spice blend. Freshly grated nutmeg makes a world of difference compared to pre-ground. A tiny pinch of ground cloves can add depth, but be careful—it is potent. Don’t forget the salt! A pinch of salt is essential in sweet recipes to make the flavors pop. If you want that “boozy” eggnog taste without the alcohol, a ¼ teaspoon of rum extract is the secret weapon.
Adding Crunch
Texture is important. Overnight oats are soft, so adding a crunchy element right before serving elevates the eating experience. Chopped pecans or walnuts toast beautifully and complement the nutmeg in this autumn overnight oats recipe. Crushed graham crackers or a few crumbled ginger snaps can add a pie-crust vibe. For a healthier crunch, cacao nibs or pumpkin seeds are excellent choices. Check out our Sugar Cookie Protein Baked Oats.
Texture Troubleshooting
Even the best recipes can go sideways. Here are common issues people face with high protein eggnog overnight oats and how to fix them so your breakfast is always perfect.
Why Are My Oats Soggy?
Soggy oats usually result from using instant oats (as mentioned earlier) or using too much liquid. The ratio is generally 1:1 (oats to liquid), but when you add yogurt, you can reduce the liquid slightly. If they are soupy, you likely didn’t include enough absorbent ingredients like chia seeds or protein powder in your protein overnight oats with protein powder recipe.
The “Chalky” Protein Taste
If your oats taste chalky or gritty, it is almost always the protein powder. Some plant-based powders have a gritty texture that never fully goes away. Switching to a high-quality whey isolate usually fixes this. Alternatively, letting the oats soak for the full 12 hours helps soften the powder granules. Masking the flavor with strong spices like cinnamon and nutmeg also helps hide any artificial protein aftertaste in your High Protein Eggnog Overnight Oats.
Hot vs. Cold
Don’t let the name “overnight” fool you into thinking these must be eaten cold. On a freezing December morning, a cold breakfast might be unappealing. These serve as excellent high protein oatmeal breakfast ideas when warmed. Simply pop the jar in the microwave (lid off!) for 60 to 90 seconds. The mixture will thicken as it heats, so you might need to stir in a little extra water or milk to loosen it up. Don’t miss our High Protein Cinnamon Roll Baked Oatmeal.
Topping Ideas for a Holiday Spread
The toppings are where you can take this healthy breakfast and make it look like a gourmet treat fit for a holiday brunch spread.
The Healthy Options
For everyday eating, stick to nutrient-dense toppings. A sprinkle of chia seeds or ground flaxseed adds omega-3s to your high protein eggnog overnight oats. Fresh berries, specifically raspberries or pomegranate arils, add a tart contrast to the sweet, creamy oats and look like festive red jewels on top. Sliced banana or a dollop of almond butter are also great staples.
The Indulgent Options
If it is Christmas morning, go all out! A swirl of light whipped cream (or coconut whip) dusted with nutmeg looks beautiful on top of your High Protein Eggnog Overnight Oats. White chocolate chips or butterscotch chips melt slightly if you warm the oats up. A drizzle of caramel sauce or a crumbled shortbread cookie turns this into a dessert-worthy meal that still packs a protein punch.
Serving for a Crowd
Overnight oats are arguably the easiest way to feed a crowd. You can set up an “Oat Bar” where you prep the base high protein eggnog overnight oats jars and set out bowls of different toppings—nuts, fruits, syrups, and spices—letting your guests customize their own jars. It is interactive, fun, and requires zero cooking while guests are present. Looking for inspiration? Try our Blueberry Cottage Cheese Breakfast Bake.
Storage and Shelf Life
Meal prepping is only effective if the food stays fresh. Here is how to store your High Protein Eggnog Overnight Oats safely.
How Long Do They Last?
When asking is it OK to eat overnight oats every day, the answer is yes, provided they are stored correctly. These oats will stay fresh in the refrigerator for up to 4 days. After day 4, the texture can become a bit too mushy, and the oats may start to ferment slightly depending on the yogurt used. For best results, prep your high protein eggnog overnight oats on Sunday night for Monday through Thursday.
Freezing Instructions?
Can you freeze them? Generally, no. Dairy-based overnight oats with yogurt tend to separate and become grainy when thawed. The texture changes significantly and not for the better. It is better to prep dry “oat kits” in jars (oats, protein powder, spices, chia) and just add the wet ingredients the night before you need them.
Best Containers to Use
Mason jars (16 oz / pint size) are the gold standard for High Protein Eggnog Overnight Oats. They have tight-fitting lids that prevent fridge smells from seeping in, they are glass (non-reactive), and they are portable. If you don’t have mason jars, any airtight Tupperware or glass meal prep container works, but the vertical shape of a jar is usually easier for layering and eating. Looking for inspiration? Try our High Protein McGriddle Bites.
FAQs
Are overnight oats good for a high protein diet?
Yes, absolutely. By adding Greek yogurt and protein powder to make High Protein Eggnog Overnight Oats, you can easily reach 25-35 grams of protein per serving, making them an excellent choice for muscle repair and satiety.
Is it okay to put protein powder in overnight oats?
Yes, it is one of the best ways to use protein powder! The powder dissolves into the milk and yogurt, thickening the mixture and adding flavor without the gritty texture often found in protein shakes, making it perfect for a protein overnight oats with protein powder recipe.
How do you make eggnog overnight oats?
You combine rolled oats, chia seeds, and protein powder with eggnog (or an eggnog substitute) and Greek yogurt to create High Protein Eggnog Overnight Oats. Let the mixture sit in the fridge overnight to thicken and soften.
What not to put in overnight oats?
Avoid steel-cut oats (they remain too hard) and instant oats (they become too mushy). Also, avoid adding crunchy toppings like nuts or granola to your high protein eggnog overnight oats until right before serving, or they will get soggy.
Why do some doctors say not to eat oatmeal?
Some doctors advise against instant oatmeal packets because they are often loaded with sugar and have a high glycemic index, which can spike blood sugar. However, rolled oats paired with protein and healthy fats (like in this High Protein Eggnog Overnight Oats recipe) have a much lower impact on blood sugar and are generally considered very healthy. For more details on oatmeal nutrition, check the USDA FoodData Central.
Is it OK to eat overnight oats every day?
Yes, as long as you are mindful of the added sugars and portion sizes. Oats are a great source of fiber and heart-healthy beta-glucan, and High Protein Eggnog Overnight Oats offer a nutritious daily breakfast option.
Conclusion
These High Protein Eggnog Overnight Oats are proof that you don’t have to choose between festive flavors and your health goals this holiday season. With their creamy texture, rich spice profile, and impressive protein content, they are the perfect way to fuel your busy December days.
Whether you are looking for high protein eggnog overnight oats for weight loss or just a delicious, cozy breakfast, this recipe ticks every box. So grab your mason jars, pour the eggnog, and get ready to enjoy the taste of the holidays in every bite!