This High Protein Overnight Oats recipe is the ultimate healthy meal-prep breakfast. It takes 5 minutes to prep, is packed with protein to keep you full for hours, and is the perfect solution for a busy lifestyle or for anyone looking for overnight protein oats for weight loss. It’s a simple, foundational breakfast that gives you the energy you need to tackle your day.
Starting your morning with a filling, healthy meal is a game-changer. It’s the perfect fast, healthy breakfast to fuel a busy day, whether you’re running to the gym or prepping for a big holiday party and need to eat something simple first, like before you serve all those Christmas finger foods.
Table of Contents
Why You’ll Love This Overnight Oats Recipe
- Easy Meal Prep: This is the easiest overnight oats recipe you’ll ever make. It takes just 5 minutes of prep at night, and your breakfast is ready to grab when you wake up.
- Packed with Protein: We’ll show you how to easily hit 30-40g of protein per serving. This is the key to staying full and satisfied all morning.
- Endlessly Customizable: This is a perfect base recipe. You can create dozens of flavors, from chocolate peanut butter to strawberry cheesecake.
- Perfect for Weight Loss: The combination of high protein and high fiber from the oats will keep you full, crush cravings, and help you reach your goals.
High Protein Overnight Oats
- Total Time: 5 hours 5 minutes
- Yield: 1 serving 1x
Description
The ultimate healthy meal-prep breakfast! This High Protein Overnight Oats recipe takes 5 minutes, is packed with over 30g of protein, and is perfectly creamy (with no clumps!).
Ingredients
- ½ cup old-fashioned rolled oats
- 1 scoop (approx. 30g) protein powder (vanilla or chocolate)
- ½ tablespoon chia seeds
- ½ cup milk (any kind)
- ¼ cup non-fat Greek yogurt
- 1–2 teaspoon maple syrup or honey (optional, for sweetener)
Instructions
- The “No-Clump” Step: In a mason jar or container, add your dry ingredients: the rolled oats, protein powder, and chia seeds. Whisk them together with a fork until the protein powder is fully combined with the oats.
- Add Wet Ingredients: Pour in the milk, Greek yogurt, and optional maple syrup.
- Mix: Stir until everything is well combined, making sure to scrape the bottom of the jar to get any dry spots or remaining powder.
- Chill: Cover with a lid and place in the fridge overnight, or for at least 5 hours, to thicken.
- Serve: In the morning, give it a final stir. Add your favorite toppings (like fruit, nuts, or chocolate chips) and enjoy!
Notes
- Protein Powder: Use a protein powder you love the taste of. Whey protein tends to mix smoothly, but a good plant-based protein also works.
- No Clumps: The secret is mixing the dry ingredients first before adding the milk and yogurt. This prevents the protein powder from clumping.
- No Protein Powder? To make
high protein overnight oats without protein powder, omit the powder and increase the Greek yogurt to ½ cup and add 2 tablespoons of peanut butter or hemp seeds. - Storage: You can meal-prep 3-4 jars of this at the start of the week. They will last perfectly in the fridge.
- Prep Time: 5 minutes
- Resting Time: 5 hours
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 jar
- Calories: 371kcal
- Sugar: 10g
- Sodium: 229mg
- Fat: 8g
- Carbohydrates: 41g
- Fiber: 7g
- Protein: 37g
- Cholesterol: 53mg
The 5-Minute “Base” Recipe (Your Foundation)
Before we add the protein, we need a simple, perfect foundation. This is the core overnight oats recipe that provides the ideal texture.
Base Ingredients
- ½ cup Old-Fashioned Rolled Oats: Do not use steel-cut (they won’t soften) or instant (they will turn to mush). Old-fashioned oats are the key.
- ½ cup Milk: Any milk works! Dairy milk, almond milk, soy milk, or oat milk are all great.
- ½ tablespoon Chia Seeds: This is a starter protein source and helps create a thick, pudding-like texture.
- 1-2 teaspoon Maple Syrup: This is optional, but a little sweetener balances the flavors. You can also use honey or stevia.
Base Instructions
- Combine the rolled oats, milk, chia seeds, and maple syrup in a mason jar, glass, or Tupperware container.
- Mix until well combined.
- Cover with a lid and place in the fridge overnight, or for at least 5 hours.
- In the morning, you have your base! Now, let’s add the protein…
Method 1: High Protein Overnight Oats with Protein Powder
This is the most popular and straightforward way to make high protein overnight oats. Using protein powder is a simple, low-calorie way to add a massive 20-30g of protein.
The Best Protein Powder to Use
- Whey or Casein: A scoop of vanilla or chocolate whey protein (like Optimum Nutrition Gold Standard) blends well and adds a creamy, milkshake-like flavor. Casein protein will result in an even thicker, more pudding-like texture.
- Plant-Based/Vegan: A plant-based protein (like pea, soy, or a blend) works great for a high protein overnight oats (vegan) option.
The “No-Clump” Secret (How to Mix)
This is the number one, non-negotiable tip for using protein powder in overnight oats.
DO NOT just dump all the ingredients in a jar at once. The protein powder will form stubborn, dry clumps.
The “No-Clump” Trick:
- In your jar, add your DRY ingredients first: the rolled oats, the scoop of protein powder, and the chia seeds.
- Use a fork or a small whisk to whisk the dry ingredients together until the protein powder has fully coated the oats.
- Then, pour in your WET ingredients (milk, yogurt, etc.).
- Stir well. This method prevents clumps and ensures a perfectly smooth, creamy texture every time.
Method 2: High Protein Overnight Oats Without Protein Powder
Don’t want to use protein powder? No problem. It is easy to make high protein overnight oats without protein powder by using a few key “natural” protein boosters.
The 5 Best “Natural” Protein Boosters
This is the key to building your protein overnight oats no protein powder.
1. Greek Yogurt (The #1 Choice) This is the secret weapon. Adding ½ cup of plain Greek yogurt (like Chobani or Fage) not only adds a huge 15-18g of protein, but it also makes the oats incredibly creamy with a perfect tangy flavor. This is the best way to make high protein overnight oats with greek yogurt.
2. Cottage Cheese This may sound strange, but it’s a game-changer. Cottage cheese is a protein powerhouse (about 14g of protein per ½ cup). For a smooth texture, blend the cottage cheese with your milk before adding it to the oats. This creates a rich, creamy, and lump-free base that tastes similar to cheesecake.
3. Chia Seeds & Hemp Seeds We start with chia seeds, but adding a tablespoon or two of hemp seeds is a fantastic boost. Two tablespoons of hemp seeds can add another 10g of protein and healthy omega-3 fats.
4. Nut Butters A classic for a reason. Two tablespoons of peanut butter, almond butter, or cashew butter will add around 8g of protein and delicious, rich flavor.
5. High-Protein Milk The milk you choose matters. While almond milk is low-calorie, it has almost no protein. Using ultra-filtered milk (like Fairlife, which has 13g of protein per cup) or soy milk (8g of protein) instead of almond milk (1g) is an easy way to boost the protein content from the start.
The Formula: How to Get 30g+ Protein in Your Oats
Ready to build your perfect breakfast? Here is the simple formula for how to get 30g protein in oats. Just pick a formula that fits your goals.
Example Protein Formulas
Here are a few easy ways to build a high-protein breakfast of 30 grams or more:
- Formula 1 (with Protein Powder): Combine the Base Recipe (oats and chia seeds, approx. 8g protein) with one scoop of protein powder (approx. 25g protein). This gives you a total of 33g protein.
- Formula 2 (No Powder): Combine the Base Recipe (approx. 8g protein) with half a cup of Greek yogurt (approx. 18g protein) and two tablespoons of nut butter (approx. 8g protein). This gives you a total of 34g protein.
- Formula 3 (Vegan / Max Protein): Combine the Base Recipe (approx. 8g protein) with one scoop of vegan protein powder (approx. 22g protein), two tablespoons of hemp seeds (approx. 10g protein), and one cup of soy milk (approx. 8g protein). This gives you a total of 48g protein (you may need less milk in this version).
3 Easy High Protein Overnight Oats Recipes to Try
Here are a few of our favorite flavor combinations to get you started.
1. Chocolate Peanut Butter Cup (40g+ Protein)
This is the most popular high protein overnight oats chocolate recipe. It tastes like a healthy dessert.
- Base: ½ cup oats, 1 scoop chocolate protein powder, ½ tbsp chia seeds.
- Wet Ingredients: ½ cup milk, 2 tbsp peanut butter powder (or 1 tbsp real peanut butter).
- Instructions: Whisk dry ingredients. Add wet ingredients and mix well. Refrigerate overnight.
- Topping: Top with a few dark chocolate chips and banana slices in the morning.
2. Strawberry Cheesecake (35g+ Protein)
This version is thick, creamy, and packed with tangy flavor.
- Base: ½ cup oats, 1 scoop vanilla protein powder, ½ tbsp chia seeds.
- Wet Ingredients: ½ cup milk, ½ cup plain Greek yogurt, 1 tsp vanilla extract.
- Instructions: Whisk dry ingredients. Add wet ingredients and mix well. Refrigerate overnight.
- Topping: Top with fresh diced strawberries and a sprinkle of granola in the morning. The creamy, tangy flavor is almost as decadent as our no-bake pumpkin cheesecake bars, but it’s packed with protein!
3. Pumpkin Spice (30g+ Protein) (No Powder)
This is the perfect healthy fall breakfast.
- Base: ½ cup oats, ½ tbsp chia seeds.
- Wet Ingredients: ½ cup milk, ½ cup plain Greek yogurt, ¼ cup pumpkin purée, 1 tsp pumpkin pie spice, 1 tsp maple syrup.
- Instructions: Whisk dry ingredients. Add wet ingredients and mix well. Refrigerate overnight.
- Topping: Top with a small handful of toasted pecans or walnuts in the morning. This is one of our favorite healthy overnight oats recipes for fall, and it pairs perfectly with other easy pumpkin desserts.
Your Protein Overnight Oats Questions (FAQ)
Is high protein overnight oats good for you?
Yes! It’s an incredibly balanced breakfast. The high protein and high fiber from the oats work together to keep you full and satisfied (which is great for weight loss), and the complex carbs from the oats provide slow-release, steady energy for your morning.
How to get 30g protein in oats?
The easiest way is to use our “Protein Formula” from the section above. The key is to combine your protein sources: 1 scoop of protein powder, or a combination of Greek yogurt, chia seeds, and nut butter will easily get you over 30 grams.
What can I add to overnight oats to increase protein?
Our top 5 “protein boosters” are: 1. Protein Powder, 2. Greek Yogurt, 3. Cottage Cheese (blended), 4. Chia Seeds & Hemp Seeds, and 5. Nut Butters (like peanut or almond butter). Using a high-protein milk (like soy milk or ultra-filtered milk) also makes a big difference.
How much protein is in overnight oats with chia seeds?
Chia seeds are a great start! A typical serving of 1-2 tablespoons of chia seeds will add about 2-4 grams of protein, plus a fantastic 5-11 grams of fiber.
Is it OK to eat overnight oats every day?
Absolutely. It’s one of the healthiest, easiest breakfast habits you can have. The best way to do it is to vary your toppings and flavors (like our Chocolate, Strawberry, or Pumpkin Spice versions) to get a variety of nutrients and prevent boredom.
What not to put in overnight oats?
There are two main rules for the best texture:
1- Don’t add “crispy” toppings (like granola, nuts, or seeds) until the morning. If you add them overnight, they will get soft and soggy.
2- Don’t add protein powder in the morning. It will clump. Always mix your protein powder with the dry oats before adding the milk for a smooth, creamy result.
The Easiest, Healthiest Breakfast of Your Life
This high protein overnight oats recipe is more than just breakfast—it’s the ultimate tool for a healthy, high-energy lifestyle. It’s the perfect ‘set it and forget it’ morning meal, just like our favorite easy crockpot recipes are for dinner.
Starting your day with a high-protein, healthy meal like this makes it easy to stay on track. It’s just as satisfying as our cozy and comforting soup recipes, but for breakfast!