High-Protein Overnight Oats Recipe
These high-protein overnight oats are creamy, filling, and packed with over 40 grams of protein. Made with rolled oats, protein powder, Greek yogurt, and chia seeds, they’re an easy meal-prep breakfast for busy mornings. With 10+ flavor ideas, you can make them on repeat without getting bored.
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 tablespoon chia seeds
- ½ teaspoon vanilla extract
Banana Bread:
- ½ spotty banana, mashed
- 1 teaspoon cinnamon
- sliced banana for topping
Pumpkin Spice Latte:
- ¼ cup pumpkin puree, not pumpkin pie filling
- 1 - 2 tablespoon maple syrup or honey
- ¾ teaspoon pumpkin pie spice
Apple Pie:
- ¼ - ⅓ cup apple, small cubes (+ more for topping)
- 1 - 2 tablespoon maple syrup or honey
- 1 teaspoon cinnamon
- pecans for topping
Peanut Butter & Jelly
- 1 - 2 tablespoon peanut butter
- ¼ cup fresh strawberries, diced
- ¼ cup almond milk, additional
Peaches ‘n Cream:
- ¼ cup almond milk, additional
- 1 - 2 tablespoon maple syrup or honey
- ¼ of a peach, diced
- 1 teaspoon cinnamon
Coconut Bliss:
- 1 - 2 tablespoon shredded coconut
- Sliced banana for topping
Instructions
- Add the base ingredients: In a sealable mason jar or small container, add the oats, milk, yogurt, protein powder, and chia seeds. Stir well until fully combined. Make sure the oats are fully submerged — you may need an extra splash of milk.
- Add your flavor: Mix in any additional ingredients based on the flavor you’re making.
- Seal the container: Place the lid on top and seal tightly.
- Chill: Refrigerate overnight or for at least 6 hours (they’ll keep for up to 5 days).
- Stir and adjust: Before serving, give the oats a good stir and add more milk if needed to reach your desired consistency.
- Add toppings & enjoy: Top with your favorite ingredients and enjoy chilled!
Notes
Biggest Mistake: Too much protein powder and not enough liquid = thick, paste-like oats. Just add more milk to fix it.
Protein Powder Tip: Whey and collagen blend the smoothest. Some plant-based powders can be thicker, so add extra milk if needed.
Oats: Rolled oats work best for texture. Quick oats will be softer, and steel-cut oats won’t soften enough.
Milk: Any milk works. I usually use unsweetened almond milk, but dairy milk will add more protein.
Yogurt: Greek yogurt makes the oats extra creamy and high in protein. You can also use skyr or a dairy-free yogurt.
Liquid Ratio: Start with a 1:1 oat-to-milk ratio, then add a splash more if needed — protein powder thickens overnight.
Texture Tip: If your oats are too thick in the morning, just stir in more milk before serving.
Storage: Store in an airtight container in the fridge for up to 5 days. Best texture in the first 2–3 days.
Freezing: Not recommended — the texture gets watery after thawing.
Warming: You can eat them cold or microwave for 30–60 seconds if you prefer them warm.
Nutrition Note: Nutrition is calculated for the banana bread flavor and will vary based on ingredients and toppings.
Nutrition
Calories: 426kcal | Carbohydrates: 51g | Protein: 40g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 53mg | Sodium: 235mg | Potassium: 484mg | Fiber: 9g | Sugar: 10g | Vitamin A: 160IU | Vitamin C: 5mg | Calcium: 396mg | Iron: 5mg
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