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High Protein Overnight Oats: The Ultimate Make-Ahead Breakfast

Looking for a nutritious, convenient breakfast option that packs a serious protein punch? High protein overnight oats might be exactly what you need. With approximately 25-35 grams of protein per serving (depending on what ingredients and toppings you use) these creamy overnight oats are perfect for meal prepping and provide an effortless way to kickstart your day with sustained energy.

Overnight oats need just 4-5 hours of chilling time in the fridge before they’re ready to eat, making them the perfect make-ahead breakfast. You can prepare a single batch or make a larger portion to enjoy throughout the week—ideal for busy mornings when cooking isn’t an option.

I had long wanted to make oatmeal part of my regular diet since the health benefits are well known and I knew it was so good for me. Leaning into high protein breakfast options also lead me to use oatmeal in my Cottage Cheese Bread with Oatmeal which is another fast and easy breakfast option. Now, I have two make ahead oatmeal options in the morning that I love.

A Method, Not Just a Recipe

What makes high protein overnight oats so special is that this is more of a flexible method or guideline than a strict recipe. While you always start with the foundation of oats, the protein sources, mix-ins, and flavorings are completely customizable to your preferences and dietary needs.

Think of this as a breakfast template where you:

Start with your base of rolled oats
Select your protein sources (and yes, you can use multiple!) like protein powder, cottage cheese or yogurt
Choose your liquid (milk, protein shakes)
Add sweeteners to taste
Mix in your favorite fruits, nuts, nut butters, seeds, and spices
Let time do the rest of the work

This flexibility makes overnight oats perhaps the most versatile breakfast option available. Whether you’re following a vegan diet, need extra protein for muscle recovery, or simply want to switch up flavors throughout the week, the same basic method can be adapted endlessly.

Want it sweeter? Add more honey or maple syrup or a sugar-free sweetener. Need more protein? Increase the Greek yogurt or add an extra scoop of protein powder. Craving different flavors? Rotate between chocolate, vanilla, fruit, or spice combinations.

The beauty of this method is that once you understand the basic framework, you can create your own signature version that perfectly matches your nutritional needs and taste preferences.

Why You’ll Love Overnight Oats

Overnight oats have become a breakfast staple for good reason:

Filling and satisfying – They keep you full all morning long, which is perfect for busy workdays
Minimal prep time – Only about 5 minutes of hands-on preparation before they sit in the fridge overnight
Perfect for meal prep – Make a batch at the beginning of the week for grab-and-go breakfasts every morning
Endlessly customizable – Create countless flavor combinations and topping options to suit your preferences
Nutrient-dense – Packed with fiber, protein, and other essential nutrients to fuel your day

What Makes Overnight Oats High Protein?

Creating a high-protein overnight oats recipe involves strategic ingredient selection. Here’s what contributes to the impressive protein content:

Old-fashioned oats: Provide about 5 grams of protein per half cup on their own
Protein powder: Adds anywhere from 20-40 grams of protein per scoop depending on the brand
Greek yogurt: An excellent protein source with approximately 7-10 grams per half cup
Chia seeds: Contain about 5 grams of protein per 2 tablespoons
Hemp seeds: A nutritional powerhouse with 10 grams of protein per 3 tablespoons
Nut or seed butters: Peanut butter offers around 7 grams of protein per 2 tablespoons and other nut butter are in the 5-8 gram range
Cottage cheese: Can add 12-14 grams of protein per half cup and is a powerhouse for protein. Don’t like the texture? Just blend it before using. It has almost no taste and works well in all the recipes. Be sure to check out my Pineapple Cottage Cheese Pastry recipe for another morning option – so good!
Plant-based milk alternatives: Soy milk contains approximately 4 grams of protein per half cup
Flax seeds: Both whole and ground offer protein plus heart-healthy omega-3 fatty acids (2.4 grams for 2 tablespoons of ground flaxseed and 3.8 grams for whole flaxseed)
Nuts: Almonds, walnuts, and other nuts add protein (between 2-6 grams per two tablespoons depending on nut used) along with healthy fats
Protein Bars: Chop up a protein bar and add as a protein rich topping. Select your favorite flavors and use 1/4 – a full bar for flavor and texture. Use a high protein bar (20 grams) for the biggest protein boost.

High Protein Ingredients for Vegans

For those following a vegan diet, you can still create high protein overnight oats with these plant-based options:

Soy milk: The highest protein plant milk with about 8 grams per cup
Plant-based protein powder: Pea, hemp, or rice protein powders offer 15-30 grams per scoop
Plant-based yogurt alternatives: Look for high-protein options like those made from soy
Nutritional yeast: Adds a cheesy flavor and 8 grams of protein per 1/4 cup
Hemp hearts: Contain 10 grams of protein per 3 tablespoons
Quinoa flakes: Can be mixed with oats for extra protein content
Silken tofu: Can be blended into a creamy base with about 8 grams of protein per 3 ounces

Essential Ingredients

For the basic high protein overnight oats recipe, you’ll need:

Old-fashioned oats (rolled oats): They soak up liquid overnight while maintaining their structure
Milk: Dairy or plant-based options work well (soy milk is highest in protein for plant-based options) OR
Protein Shakes: Protein Shakes make a great substitute for milk and can even stand in for yogurt. Premier Protein Shakes have a ton of flavors (buy the assortment pack to experiment). Aldi’s protein shakes are economical and both have 30 grams of protein per container. I usually only use half a container (15 grams of protein) so this is a great option when making overnight oats.
Greek yogurt: Provides creaminess and significant protein (use plant-based alternatives for vegan options)
Low Carb flavored yogurts: Usually not as high in protein as Greek yogurt, this option does have a lot of flavor options. Just watch the added sugar and pick your favorite AND/OR
Cottage Cheese: blend to get it creamy but it adds a ton of protein to any overnight oats recipe
Protein powder: Choose a flavor you enjoy (vanilla is versatile for different flavor combinations) Premier Protein Powder is my go to brand. Two scoops give you 30 grams of protein and I tend to use just one scoop per serving for a whopping 15 grams of added protein.
Chia seeds: Add nutrients and help create a creamy texture after soaking
Hemp seeds: Boost protein content and provide essential fatty acids
Flax seeds: Offer fiber and omega-3 fatty acids
Sweetener: Honey, maple syrup, or a sugar-free alternative (some would argue this isn’t an essential ingredient. I like a little sweetness in my oats but you decide)
Nuts: I consider them essential not only for protein but for texture. Adding some crunch to this typically soft cereal, is a must in my book.
Fruit: I don’t care what recipe I make, getting in a fruit and/or veggie first thing in the morning is a must. Fruit as a topping is a natural fit for overnight oats. Pick your favorite and enjoy.

Delicious Flavor Combinations

Create variety by trying these flavor combinations:

Strawberries & Cream: Use vanilla protein powder and add 1/4 teaspoon vanilla extract. Add a teaspoon of your favorite sweetener (I used Splenda) Mix in 2 tablespoons of sliced almonds. Top with fresh diced strawberries and a dollop of whipped cream.

Peanut Butter Banana: Mix your oats with 1/4 cup skim milk and 1/4 cup blended cottage cheese, hemp, flax seed (both whole and ground) and chia seeds. Add in 2 Tablespoons of sliced almonds. In the morning, top with a sliced banana, and drizzle 1-2 tablespoons of melted peanut butter (microwave for 20 seconds) and a sprinkle of almonds.

PB&J: Mix skim milk and blended cottage cheese with 1 tablespoon each of peanut butter and sugar-free grape jelly, the mix of seeds, chopped peanuts and oatmeal. In the morning, top with roasted peanuts for crunch and grapes cut in half.

Tropical: Combine 5 ounces of carb-smart vanilla yogurt, Greek yogurt or blended cottage cheese, a couple of tablespoons of skim milk, and 1/4 teaspoon of coconut extract with the oatmeal, mix of seeds and chopped macadamia nuts. Top with mango, pineapple, kiwi, and shredded unsweetened coconut.

Chocolate Hazelnut: Mix skim milk, Greek yogurt and chocolate protein powder with 1 teaspoon of Nutella spread in blender. Mix and add to oatmeal and seeds. Top with chopped hazelnuts and a dollop of Nutella to finish.

Almond Joy: Mix chocolate protein powder with unsweetened almond milk, two tablespoons of Greek yogurt and seeds into oatmeal. Add shredded unsweetened coconut, 1/4 teaspoon of coconut extract and sliced almonds to the mix. For added decadence, drizzle melted dark chocolate over the top and top with a few whole almonds and a sprinkle of coconut.

Strawberry Cheesecake: Add 1/2 cup cottage cheese, one tablespoon of lite cream cheese, 1/4 teaspoon of vanilla and 2 – 4 tablespoons of skim milk to a blender and mix. Add to the oatmeal and seeds and mix to combine. Top with diced strawberries for a cheesecake-inspired breakfast.

Apple Pie: Combine cinnamon, a dash of nutmeg, sugar-free maple syrup and walnuts with the oatmeal, skim milk and seeds. For added flavor and protein, mix in 1/4 cup of vanilla yogurt. Top with chopped apples, and more chopped walnuts for a dessert-like morning treat.

Chocolate Berry: Mix your oatmeal with 6 oz. chocolate protein shake, all the seeds and two tablespoons of walnuts. In the morning, top with a cup of mixed fresh berries and finish with grated dark chocolate. Feel free to add dark chocolate chips for the chocolate lovers in your life.

Pomegranate Pistachio: Mix your oatmeal with the seeds, 5 ounces of carb-smart vanilla yogurt, Greek yogurt or blended cottage cheese, two – four tablespoons skim milk, and sugar-free sweetener. Add 1/4 teaspoon of almond extract and pistachio nuts. In the morning, top with fresh pomegranate seeds and more chopped pistachios.

Substitutions & Additions

Customize your overnight oats with these swaps and add-ins:

Nut butters: Peanut, almond, and cashew butter all make great additions to overnight oats. For nut-free options, try sunflower seed butter or tahini…YUM.
Fruit: Fresh or frozen berries, banana slices, apples, peaches, pineapple, mango, kiwi, or pomegranate seeds all work well. Dried fruits are also an option. I’m a fresh berries girl all the way. I have a cup of mixed berries everyday with my oats…love them. BTW, I add my fruit in the morning right before serving. Many people add them to the oats the night before and that is fine, I just like to wash my fruit and top the oatmeal so that the berries are fresh…but that is just me.
Sweeteners: While I choose to use sugar-free syrups, Maple Grove Farms Vermont Sugar Free syrup, other sweeteners like Honey, maple syrup, agave, coconut sugar, or mashed banana can all add natural sweetness.
Seeds: In addition to my go to chia, hemp, and flax seeds, pumpkin or sunflower seeds are also great for added nutrition.
Nuts: Almonds, pecans, cashews, walnuts, or peanuts add satisfying crunch. Use your favorite nuts for texture and some added protein.
Spices/extracts: Cinnamon, nutmeg, cardamom, ginger, pumpkin pie spice, vanilla, or almond extract enhance flavor.
Extras: Granola, chocolate chips, cocoa nibs, coconut flakes, or bee pollen add interesting textures and flavors. You can’t go wrong with a chopped protein bar either!

Storage Tips

Overnight oats will stay fresh in your refrigerator for up to 5 days, becoming creamier over time.
If your oats become too thick, simply add a splash of milk before eating.
For best results, add fresh fruit just before eating rather than during initial preparation.
You can freeze overnight oats in freezer-safe containers. To enjoy, thaw in the refrigerator overnight.
Store in individual mason jars, glass containers or plastic reusable containers for convenient grab-and-go breakfasts. These glass jars with wide mouth openings and airtight lids are specifically made for overnight oats.

Debunking Social Media Myths About Overnight Oats

Social media has recently featured some misleading claims about overnight oats. I’m no doctor and I’m not a dietician but it is easy enough to check on the truth behind the myths. Let’s set the record straight:

Myth 1: Overnight oats spike blood sugar

Truth: Oats actually have a moderate glycemic index compared to many breakfast options. The high fiber content, particularly beta-glucan, helps slow digestion and prevent blood sugar spikes. Additionally, adding protein and healthy fats further stabilizes blood sugar response.

Myth 2: Oats are inflammatory

Truth: Quite the opposite! Oats contain avenanthramides, unique anti-inflammatory compounds that research has shown can reduce inflammation markers. For those without celiac disease or specific oat allergies, oats are considered anti-inflammatory.

Myth 3: Raw oats are difficult to digest

Truth: The soaking process in overnight oats breaks down phytic acid and makes nutrients more bioavailable, actually improving digestibility compared to quick-cooking methods.

Myth 4: They’re too high in carbs

Truth: While oats do contain carbohydrates, they’re complex carbs that provide sustained energy. The fiber content slows digestion, and when combined with protein and fats, creates a perfectly balanced meal.

Health Benefits of High Protein Overnight Oats

Starting your day with high protein overnight oats offers numerous health benefits:

Sustained energy: The combination of complex carbs and protein provides steady energy throughout your morning.
Improved satiety: Protein and fiber work together to keep you feeling full longer, potentially reducing overall calorie intake.
Muscle support: The high protein content supports muscle maintenance and growth, particularly beneficial after morning workouts.
Heart health: Beta-glucan fiber in oats has been clinically proven to lower cholesterol levels.
Blood sugar regulation: The balanced macronutrient profile helps maintain stable blood glucose levels.
Gut health: Fiber acts as a prebiotic, feeding beneficial gut bacteria.
Weight management: High protein breakfasts have been associated with better weight management and reduced cravings. For all my Weight Watcher friends, at the time of the writing, oatmeal is once again zero points, so go ahead, enjoy it every morning.
Convenience factor: Having a prepared, nutritious breakfast increases the likelihood of eating a healthy morning meal instead of skipping breakfast or choosing less nutritious alternatives.

Frequently Asked Questions

Does oatmeal spike your blood sugar?

While oats do contain carbohydrates, they have a moderate glycemic index compared to many breakfast foods. The beta-glucan fiber in oats slows digestion and helps prevent blood sugar spikes. Adding protein, healthy fats, and avoiding excessive added sugars further helps stabilize blood sugar response.

Are overnight oats good for weight loss?

Yes, high protein overnight oats can support weight loss goals in several ways. The protein and fiber content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. The balanced nutrition provides sustained energy, and having a convenient, healthy breakfast prepared reduces the likelihood of choosing less nutritious options when hungry.

Why add protein powder to overnight oats?

Protein powder significantly boosts the protein content with minimal effort, helping reach the 30+ grams of protein that makes this recipe so effective for muscle support and satiety. It also adds flavor without needing additional sweeteners.

How can I make overnight oats without protein powder?

If you prefer to skip protein powder, increase the Greek yogurt (or plant-based alternative), add cottage cheese, use a higher-protein milk like soy milk, and incorporate more nuts, seeds, and nut butters. You can still achieve a high-protein breakfast without protein powder.

Can you warm up overnight oats?

Absolutely! While typically eaten cold, overnight oats can be gently warmed in the microwave or on the stovetop if you prefer a warm breakfast. Just add a splash of extra milk if needed to reach your desired consistency.

How much protein should I aim for in my breakfast?

Most nutrition experts recommend 20-30 grams of protein for breakfast to promote satiety and provide adequate nutrition. This high protein overnight oats recipe delivers approximately 35 grams, making it an excellent option for meeting breakfast protein goals.

Are overnight oats considered a processed food?

No, homemade overnight oats are minimally processed. The main ingredient—oats—undergoes minimal processing compared to many commercial breakfast options, and you control exactly what goes into your recipe.

Can overnight oats help with muscle building?

Yes, with 30+ grams of protein per serving, these overnight oats can help support muscle protein synthesis, especially when consumed after morning workouts or as part of a muscle-building nutrition plan.

Is this recipe suitable for meal prep for a high protein diet?

Absolutely! This recipe was designed specifically for meal prepping on high protein diets. You can make multiple servings at once and store them in the refrigerator for up to 5 days, ensuring you always have a protein-rich breakfast ready to go.

What's the highest protein yogurt to use?

Greek yogurt typically contains the most protein among dairy yogurts, with 15-20 grams per cup. For even higher protein content, look for specialized high-protein Greek yogurt options or Icelandic skyr. For plant-based options, soy-based yogurt alternatives typically offer the most protein.

What is the difference between instant oats, old fashioned oats, rolled oats and steel cut oatmeal?

When making overnight oats, the type of oats you choose can significantly impact the texture and preparation time. Here’s a breakdown of the main types of oats and their differences:

Steel Cut Oats

Processing: The whole oat groat (the hulled kernel) is simply cut into 2-3 pieces using steel blades
Appearance: Look like chopped grains of rice
Texture: Chewy with a nutty flavor
Cooking time: Longest cooking time (20-30 minutes)
For overnight oats: Require longer soaking time (at least 8-10 hours) and will still have a chewy texture
Nutrition: Minimal processing means they have a slightly lower glycemic index

Old Fashioned Oats / Rolled Oats

Processing: Whole oat groats that have been steamed and then flattened/rolled between steel rollers
Appearance: Flat, oval-shaped flakes
Texture: Creamy but with some texture remaining
Cooking time: 5-7 minutes
For overnight oats: Perfect choice as they absorb liquid well overnight while maintaining some texture
Nutrition: Good balance of intact fiber with reasonable preparation time
Note: “Old fashioned oats” and “rolled oats” are different names for the same product

Quick Oats

Processing: Rolled oats that are steamed longer and rolled thinner than old fashioned oats
Appearance: Thinner, smaller flakes
Texture: Softer and less chewy than old fashioned oats
Cooking time: 1-2 minutes
For overnight oats: They absorb liquid quickly and create a smoother, more porridge-like consistency
Nutrition: Slightly higher glycemic index than old fashioned oats due to additional processing

Instant Oats

Processing: The most processed version – pre-cooked, dried, and often powdered with additives
Appearance: Very fine flakes or powder-like
Texture: Soft with little to no texture
Cooking time: Just add hot water and ready in seconds
For overnight oats: Not typically recommended as they can become too mushy
Nutrition: Often contain added sugars, flavorings, and salt; highest glycemic index of all oat varieties

For high protein overnight oats, old fashioned/rolled oats are generally considered the best option because they maintain a pleasant texture after soaking while still becoming soft enough to eat uncooked. Steel cut oats can work but require longer soaking time and will remain quite chewy, while quick oats might become too soft for some preferences.

How to make the high protein overnight oats base recipe

This base recipe is for one serving. It easily doubles, triples, etc. You can customize each recipe or batch using your favorite add-ins and flavorings but the basics are as follows.

Add one half cup of oatmeal to your bowl or storage container. Mason jars are great, as are glass or plastic storage containers.

Add in your nutritional seeds. I always add in one teaspoon of each: chia, hemp, whole flax seeds and ground flax seeds. You can easily double or triple the amount of seeds you use. You do you. This is my happy spot. They really have no taste but add a ton of nutrition to the oats plus that all important protein.

Add in your nuts. I use two tablespoons. Here again, use your favorites and if you want more, just add them.

Add in your sweetener. Whether you are using powdered sugar substitute, real sugar, or syrup, add it now.

It’s now time to add the liquids. I want about 1/3 – 1/2 cup of liquid in my overnight oats (4-6 ounces). Play with this so that you get the consistency you enjoy. I want the oats well hydrated but not soupy and this tends to be the best ratio for me. You’ll add your milk or protein shake of choice.

If I’m using cottage cheese, yogurt, or protein powder, I like to put it all in the blender first to get it smooth and well combined before adding to my oats. This is just my preference and isn’t necessary. You could just mix it all in a bowl.

I’ll use 1/2 cup cottage cheese or yogurt PLUS 2-4 tablespoons of my milk choice to loosen it up.

If I’m using milk and protein powder, I use one scoop of protein powder plus 5-6 ounces of the milk. I often add in a couple of tablespoons to 1/4 cup of cottage cheese or yogurt for even more protein. Again, I make the blender my friend before adding to my oats.

While you can absolutely add your fruit and any additional toppings now, cover and put in the fridge so you have a grab and go breakfast, if I’m eating at home, I almost always add my toppings (fruit, extra nuts, melted nut butter, chocolate chips, etc.) in the morning. But that is just my preference.

I typically add 1/2 to one cup of fruit, depending on what I’m using, or a whole banana sliced. I do watch calories and points (yes, I’m a life long Weight Watcher so always counting points) so I watch my toppings but feel free to add any of your favorite toppings to make this a total morning celebration.

And there you have it. My basic “baseline” recipe for high protein overnight oats. How you make it your own is completely up to you!

After I mix in all the liquid and protein, (above) I stir and cover. In the morning, I’m ready to add my toppings. You’ll see that the oats have absorbed the liquid and in this case, are ready for their berries and a grating of dark chocolate.

Did you enjoy this post? Did you try any of my recommended combinations? Did you come up with your own? I’d love to hear from you. Leave a rating and comment below.

Looking for other fast, easy and protein rich brunch and breakfast recipe ideas? Try these:

Cottage Cheese Bread with Oatmeal

Garden Vegetable Frittata

Eggs, Veggie, Ham & Cheese Casserole

Vanilla Protein Waffles for Two

Scrambled Eggs with Chives and Pan Fried Kielbasa

Egg Muffins