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 your way to a delectable and nourishing way to start your morning.
But oats on their own 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 need protein from these meal-prep friendly protein overnight oats!
Reasons you’ll love these Protein oats
- Creamy & Delicious thanks to vanilla and vanilla protein powder
- So easy to make
- Meal prep these oats to enjoy after the gym or to eat on the way to a trail head
- Protein rich, these have 29 grams of protein per serving!
Ingredients for Protein Overnight Oats
Whipping up a batch of protein overnigt oats is a cinch thanks to 6 simple ingredients. So gather up your oats and let me show you what else you’ll need.
- Rolled Oats: Begin with ½ a cup of old-fashioned rolled oats.
- Milk: Pick out any type of unsweetened milk you prefer—almond milk, regular milk, coconut milk, soy milk, or other. You can also use a higher protein milk like Fairlife to up the protein amount even more.
- Vanilla Protein Powder: This ingredient boosts the protein content significantly. It’s especially useful for those looking to increase their protein intake for muscle recovery and growth. Most are sweetened in someway so this acts as the sweetener for the oats too.
- Chia Seeds: These little nutrient powerhouses not only assist in thickening the mixture by swelling when they come in contact with liquid.
- Vanilla Extract & Salt: The vanilla helps to enhance the overall vanilla flavor and the salt brings out more of the sweetness.
Want more protein?
Try mixing in Greek yogurt or nut butter after the oats are set. This adds more creaminess and protein.
How to make Overnight Oats
All you need to make these oats in the jars you will serve them in and 5 minutes. So, let’s get cracking!
- Layer the ingredients in a jar
- Mix everything together
- Rest the oats in the fridge for at least 2 hours to thicken up.
After trying out a bunch of different jars for overnight oats, these are my favorites!
Meal Prep These oats
These oats are excellent for meal prep and wil last for up to 5 days in the fridge in sealed jars. If you plan to top them with any fresh fruit, I recommend waiting to do so until you’re ready to eat it.
- 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 and the protein amount will be reduced.
Can you use another flavor of protein powder?
Yes, you can use a variety of flavors. Some of my favorite alertnatives to vanilla (which is the best) are:
Protein powder tip
A note about protein powder – many taste chalky or are very sweet. If you don’t like your protein powder mixed with milk, you probably won’t like it with overnight oats.
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
More Overnight Oat Recipes You’ll Love
What I love about protein overnight oats is that all of these other flavors can be mixed with this basic protein oats recipe!
- Blueberry Overnight Oats add a great burst of bright fruit flavor.
- Strawberry Overnight Oats can be made with fresh or frozen fruit which is perfect for enjoying all year round!
- Peaches & Cream Overnight Oats is like your favorite peach cobbler made portable.
- Cookie Dough Overnight Oats have all the best part of a cookie but are made even better when mixed with these protein oats.
- 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
- 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!