This high-protein overnight oats recipe has over 40 grams of protein per serving! Use any protein powder and choose from over 10 variations, including PB&J, apple pie, and banana bread—the perfect 5-minute healthy meal prep breakfast or snack.
Best ever overnight oats with protein powder
Oats are my go-to breakfast on busy mornings — easy, simple, filling, and delicious. While I love my classic protein oatmeal recipe, there’s a catch—it’s warm! In the hot Texas Summer months, all I crave is a chilled version. Allow me to introduce you to my favorite high-protein overnight oats!
This single-serve overnight oats recipe packs a whopping 40 grams of protein—truly incredible! You can easily scale up the recipe for meal prep, and it’s crafted with simple, healthy ingredients: rolled oats, milk, protein powder, vanilla, chia seeds, and your favorite toppings.
Here’s the best part: I’ve provided over ten flavor variations below, ranging from apple pie and pumpkin spice latte to banana bread, peaches and cream, peanut butter & jelly, and many more. With this variety, you’ll never get tired of this breakfast recipe!
In our household, we whip up this recipe every Sunday. It takes just 5 minutes to prep and delivers a healthy, flavorful, and nourishing breakfast every morning, even when you’re rushing out the door. The beauty is that you can prepare five different flavors at once, ensuring breakfast never gets boring. I can’t wait to hear what you think!
Why you’ll love this easy recipe:
- High Protein: These overnight oats contain over 40 grams of protein.
- Healthy Breakfast: Made with simple and wholesome ingredients.
- Protein Powder: You can use any whey, pea, or collagen flavor.
- Single Serve: You can scale up the recipe if desired, but the base is made for one.
- Meal Prep: Make 5 batches for breakfast all week long.
- 10 Flavors: You can pick from ten flavor variations!
- Perfect for Hot Weather: Overnight oats are enjoyed chilled, so they are perfect for Summer, especially here in Texas!
- Quick & Easy: These overnight oats take less than 5 minutes to prep.
- Try this high-protein banana chia pudding recipe or nut-free protein bars next!
Ingredients needed
You only need a few basic ingredients to make these high-protein overnight oats. They’re customizable, creamy, flavorful, gluten-free, fiber-rich, and secretly healthy. Here is a list of everything you need so you are prepared:
- Milk: You can use any milk you want in this recipe! I love unsweetened vanilla almond milk, but oat, regular, skim, soy, and cashew milk all work too!
- Yogurt: To make these overnight oats extra creamy and high in protein, we use 1/4 cup of Greek yogurt. You can use plain or vanilla 0% non-fat, or full-fat.
- Rolled Oats: For the best texture, use old-fashioned rolled oats. For gluten-free, make sure you use certified gluten-free rolled oats!
- Protein Powder: I used vanilla whey protein powder for this recipe, but any protein powder works! Use pea protein or any plant-based alternative. I do recommend unflavored or vanilla for the best flavor.
- Chia Seeds: Chia seeds are super healthy and so good for you! They make these overnight oats creamy and thick. You can also add milled flax seeds instead if you want.
- Vanilla Extract: A dash of vanilla goes a long way, flavor-wise!
- Toppings: Depending on the flavor you pick, you’ll need banana, fruit, peanut butter, almond butter, coconut, cinnamon, peaches, or apples.
Kitchen tools needed
I love easy recipes, and these overnight oats with protein powder take 5 minutes and use minimal kitchen utensils. Here is a list of everything you need to make this recipe successfully:
- Mason Jars or Sealable Tupperware
- Spoon or Fork
- Measuring Tools: 1/2 teaspoon, 1 teaspoon, 1 tablespoon, 1/4 cup, and 1/2 cup.
How to make high-protein overnight oats
These high-protein overnight oats come together in three easy steps in under 5 minutes. They’re super creamy, healthy, and made with any protein powder. Here are step-by-step instructions with pictures for visual reference on how to prepare the very best protein overnight oats:
Step 1:
Add all the base protein oats ingredients in a sealable mason jar or small container. Stir well and make sure all oats are submerged in the almond milk. If needed, add an extra splash of milk to ensure the oats are submerged by a few centimeters of milk.
Step 2:
Pick the flavor you want to make and add the ingredients to the protein overnight oats base.
Step 3:
Then, place the lid on top of the jar or container to seal.
Step 4:
When ready to serve, add additional almond milk and any desired toppings if you’d like. I love the apple pie and banana bread flavors.
Enjoy your creamy protein overnight oats chilled! They keep well in the fridge for five days.
Expert recipe tips for overnight oats:
- No Clumps: Stir the oats mixture well until the protein powder is dissolved so there are no random clumps of protein powder after they oats are soaked.
- Liquid-to-Oats Ratio: Ensure your oats are covered in a few centimeters of milk before chilling. A common liquid-to-oats ratio is 1:1, but since there is protein powder in this recipe, you may need to add a splash more.
- Stir Before Easting: Always give your overnight oats a little stir before eating, and consider adding a splash of milk to loosen up the chilled oats.
- Protein Powder Options: You can use whey or pea protein for this recipe, the decision is yours.
- Experiment with Flavors: Have fun experimenting with different flavor combinations. I left over 10 variations below, including apple pie, banana bread, peaches n’ cream, peanut butter, PBN&J, almond butter, pumpkin pie, and coconut bliss.
Protein overnight oats variations
The sky is the limit with these protein overnight oats! Here is a list of my favorite flavor variations:
- Apple Pie: Add in cinnamon, maple syrup, apple, and pecans.
- Banana Bread: Add in mashed banana, cinnamon, and chocolate chips.
- Peanut Butter & Jelly: Add in peanut butter and fresh fruit (or jam) to make the best PB&J breakfast flavor combination.
- Peaches ‘n Cream: Add in fresh peaches, maple syrup, and cinnamon for the best Summer overnight oats recipe.
- Pumpkin Spiced Latte: Add in pumpkin puree, maple syrup, pumpkin spice, and some chocolate chips. Nothing screams fall like a pumpkin-spiced latte!
- Coconut: Add 2 tbsp of shredded coconut and sliced bananas on top for a more tropical flavor.
- Almond Butter: Instead of peanut butter, use almond butter.
- Berry Bliss: Add frozen or fresh berries to the overnight oats for a flavorful berry twist.
- Sun Butter: If you’re nut-free, use sun butter for a sun butter & jelly flavor.
Easy ingredient substitutions:
- Almond Milk: I love using unsweetened almond milk in this recipe, but any milk will work. Try substituting the almond milk with oat, skims, cashews, or 2% milk.
- Rolled Oats: You can use quick oats, but the overnight oats will be softer. DO NOT use steel-cut oatmeal.
- Greek Yogurt: You can use any type of yogurt or skyr. If you are dairy-free, use coconut yogurt or almond milk yogurt.
- Chia Seeds: Feel free to use flax seeds instead or even hemp hearts.
- Whey Protein Powder: Use any type you like! I recommend pea protein if you are vegan or don’t like whey protein.
Frequently Asked Questions
Can I use any type of oats for overnight oats?
Old-fashioned rolled oats work best for overnight oats. However, if you don’t have rolled oats, you can use quick oats or instant oats. Note that the overnight oats will be a tad softer than usual since the quick oat grains are already broken down more. Don’t use steel-cut oats.
What are overnight oats?
Overnight oats are a no-cook oatmeal dish prepared by soaking oats in liquid overnight. The oats absorb the liquid, becoming soft and ready to eat the following day.
What’s the best type of protein powder to use?
You can use whatever protein powder you want for these overnight oats. I used vanilla whey protein powder, but pea protein works, too.
Are overnight oats healthy?
Yes, overnight oats are healthy, depending on the ingredients you use. I consider this recipe to be healthy since this protein overnight oats recipe is (1) high in fiber, (2) packed with 40 grams of protein, (3) gluten-free, and (4) full of healthy, satiating fats. They will keep you full and fueled for the day!
How many grams of protein are in this overnight oats recipe?
There are 40 grams of protein per serving in this overnight oats recipe. It is very high in protein while still being healthy.
Can you heat up overnight oats?
I prefer my overnight oats chilled, but you can eat them warm if you want. Heat your overnight oats in a microwave-safe bowl for 30 – 60 seconds.
Can you freeze overnight oats?
While overnight oats are best enjoyed fresh, you can freeze them in portions. Thaw them in the refrigerator overnight and add fresh toppings before serving.
How long do overnight oats keep?
You can store overnight oats in an airtight container in the refrigerator for up to 5 days! That is what makes this the perfect meal prep breakfast.
If you loved this recipe, try these meal prep breakfast recipes next!
- Banana Chia Pudding
- Banana Oat Breakfast Cookies
- Oat Flour Pancakes
- Cinnamon Overnight Oats
- 3 Ingredient Peanut Butter Oatmeal Balls
- Peanut Butter Banana Overnight Oats
- Baked Oats without Banana
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
High-Protein Overnight Oats
Ingredients
Overnight Oats Base:
- ½ cup unsweetened almond milk, plain or vanilla (more if needed)
- ¼ cup plain or vanilla greek yogurt, (read notes below on how to make this recipe vegan)
- ½ cup old fashion rolled oats, gluten-free certified or regular
- 1 scoop vanilla or unflavored protein powder, whey or pea
- ½ tbsp chia seeds
- ½ tsp vanilla extract
Banana Bread:
- ½ spotty banana, mashed
- 1 tsp cinnamon
- sliced banana for topping
Pumpkin Spice Latte:
- ¼ cup pumpkin puree, not pumpkin pie filling
- 1 – 2 tbsp maple syrup or honey
- ¾ tsp pumpkin pie spice
Apple Pie:
- ¼ – ⅓ cup apple, small cubes (+ more for topping)
- 1 – 2 tbsp maple syrup or honey
- 1 tsp cinnamon
- pecans for topping
Peanut Butter & Jelly
- 1 – 2 tbsp peanut butter
- ¼ cup fresh strawberries, diced
- ¼ cup almond milk, additional
Peaches ‘n Cream:
- ¼ cup almond milk, additional
- 1 – 2 tbsp maple syrup or honey
- ¼ of a peach, diced
- 1 tsp cinnamon
Coconut Bliss:
- 1 – 2 tbsp shredded coconut
- Sliced banana for topping
Instructions
- In a sealable mason jar or small container, add the base ingredients. Stir well and make sure all oats are submerged in the almond milk. You may need to add an extra splash of milk.
- Pick the flavor you are making and add the ingredients.
- Place the lid on top of the jar or container to seal.
- Set in the refrigerator to soak overnight or for at least 6 hours and up to 5 days.
- When ready to serve, add additional almond milk if you’d like and any desired toppings.
- Enjoy chilled!
Notes
Nutrition
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Andrea says
Really easy to make and honestly so good. I used oat milk and honey to sweeten mine. The Apple Pie and peanut butter and jelly were my two favorites. I am excited to try the banana bread one next! These are so fun!
Maya says
This recipe is a staple in my weekly mealprep- so easy and so yummy! I love to heat it up in the morning for a quick breakfast
Rachel says
Easiest overnight oats recipe to follow. I made the banana bread and apple pie for meal prep this past week for breakfasts! SO many yummy flavors and a great healthy breakfast to have on the go!