This post contains affiliate links.
Craving a fast and protein-packed start to your day? Well, you’ve landed on the perfect page. These no-fuss, delicious protein overnight oats are the perfect recipe to add to your breakfast routine. Boasting a whopping 29 grams of protein per serving, this is a delectable and nourishing way to start your morning.
save this recipe!Oats are a staple part of our morning routine around here. You can make slow cooker oats, blend them into an oat smoothie, or use them in overnight oats.
But oats are not high in protein, which is an important part of any healthy diet. That’s where protein powder and chia seeds come in!
I’ll put on my nutritionist hat for a second and explain. Getting protein into your diet in the morning helps with:
- Sustained Energy: Protein digestion takes more time compared to carbohydrates, resulting in a gradual release of energy. This steady supply of energy helps you maintain alertness and focus throughout the morning.
- Muscle Repair and Growth: During the overnight fasting period, your body initiates processes for muscle repair and growth. Protein plays a crucial role in kickstarting these processes, particularly if you’re physically active or an older adult.
- Appetite Control: Foods rich in protein contribute to a sensation of fullness and contentment, reducing the likelihood of overindulging later in the day.
Luckily, you can get that much-needed protein from these meal-prep-friendly protein overnight oats!
Reader rating
“These, plus Sarah’s savory oats, are my go-to recipes for breakfast. SUPER EASY, and you can add fruits, nuts, seeds, etc. With this recipe, I often add frozen blueberries, put it in the fridge overnight, and in the morning they’re nice and soft. The protein in this relatively small breakfast holds me for many hours, and it never feels heavy – and it’s not greasy. Love Sarah’s recipes!” —Lisa
Substitutions
- For The Milk, you can use any kind of milk, such as flavored, plant-based, or regular. One of my favorites is Almond Banana Milk (don’t knock it till you try it).
- For The Chia Seeds, you can use ground flaxseeds or leave out the chia seeds. If you leave them out, you will need less milk, reducing the protein amount.
Make It Your Own!
- Make it vegan by using vegan milk and plant-based protein powder.
- Add nuts or nut butter to add more protein to these oats and add a crunch.
- Add fruit or chocolate like bananas or chocolate chips to mix up your protein oats flavors.
High Protein Overnight Oats (29 Grams Protein Per Serving!)
Ingredients
- ½ cup rolled oats, 40 g
- ½ cup milk, 120 mL
- ¼ cup vanilla protein powder
- 1 Tbsp chia seeds, 7 g
- ¼ tsp vanilla extract
- Pinch salt
Instructions
- Assemble: Add all ingredients to a jar and stir to combine. Seal shut with a lid.
- Refrigerate: Set in the fridge for at least 2 hours, but preferably overnight, or until oats are soft.
- Serve: Serve chilled straight from the jar!
Notes
Nutrition
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!
These, plus Sarah’s savory oats, are my go-to recipes for breakfast. SUPER EASY, and you can add fruits, nuts, seeds, etc. With this recipe, I often add frozen blueberries, put it in the fridge overnight, and in the morning they’re nice and soft. The protein in this relatively small breakfast holds me for many hours, and it never feels heavy – and it’s not greasy. Love Sarah’s recipes!
I’m so happy to hear this, Lisa! Thanks so much for dropping in with your kind words 🙂 Happy cooking!
I’m a believer
how many oz. are in a serving? Is it a cup or less?
The whole serving ends up being about 1 cup! 😀
This may seem like a weird question but can you make these ahead and eat one each morning for awhile? Does that ruin the flavor etc? Any advice about how long they are good in fridge. Not just good from a food safety standpoint but from a taste/texture one too.
Thanks.
Hi Terrill! They’re best within 1 or 2 days of assembling if you still want them to have some chew. You could assemble them all though and then just add milk the night before!
I have used this recipe *so many times*! The batch for tomorrow has dried blueberries. Thank you, Sarah!
Happy you enjoyed it, thanks for cooking with us Lisa!
Can I omit chia seeds or use a replacement? Thanks!
They can be omitted or they can be replaced by ground flax seeds!
Nice combination of protein rich food for the morning. The quantity is just right for the morning. The recipe says there are 29 grams of protein but it doesn’t add up so please help me out. The 1/2 cup of oats = 5g; 1/2 cup of 2% milk = 4g; the protein powder I have on hand is 12g per 1/4 cup; and 1 tablespoon of chia seeds is 2g for a total of 23g which is great but I’m not getting 29g.