30+ High Protein Overnight Oats Recipes
9 min read
A roundup of high protein overnight oats recipes so you’ll have a healthy, satisfying breakfast ready to grab-and-go each morning. Includes a variety of flavor options ranging from berries to chocolate to tiramisu!
On any given morning, my breakfast has three requirements:
1.) to be FAST and easy
2.) to be filling enough to hold me over until lunch and
3.) to be delicious.
High protein overnight oats has become my go-to breakfast because it easily meets those requirements AND because it can be made in so many different flavors that there is no chance of boredom!
In an effort to share my love of overnight oats with you, I’ve rounded up the best, most delicious high protein overnights oats recipes from around the web. Now, instead of a stressful, rushed, unsatisfying breakfast, you’ll have a healthy, filling and yummy way to start your day!
Note: There may be affiliate links in this post including Amazon Affiliates. Full disclosure.
Benefits of Adding Protein to Overnight Oats
Oatmeal has long been touted as a healthy breakfast option due to it’s high fiber and nutrient content, but the way most people eat oatmeal – loaded with sugar and artificial additives – is not very healthy at all.
When you add additional protein to your oats such as Greek yogurt, protein powder, chia seeds or nut butter, you boost the overall protein level and make your breakfast more substantial and satiating.
While a traditional cup of oatmeal has 6 to 14 grams of protein, a serving of high protein overnight oats can range from 15 to 50 grams of protein, depending on the ingredients you add.
Protein Keeps You Full Longer
Eating enough protein helps keep you full and satisfied because it takes longer for your body to digest compared to carbohydrates and fats. Protein also helps stabilize blood sugar levels, preventing rapid spikes and crashes that can lead to feelings of hunger. Eating a high protein breakfast can help to control your appetite throughout the day.
Protein Supports Muscle Health
In addition to increasing satiety, protein plays a crucial role in supporting muscle health and function. Your body breaks down the protein into amino acids during digestion. These amino acids are then used to build and repair muscle tissues, aiding in muscle growth, maintenance, and recovery.
By including protein-rich foods in your breakfast, you kickstart your muscles with the essential nutrients they need to ensure you are strong, healthy, and ready for whatever challenges that come your way.
Basic Overnight Oats Technique
The basic recipe for overnight oats involves soaking oats in a liquid – typically a milk or yogurt – and letting it sit overnight. This can be regular milk or non-dairy milk (nut milks, oat milk or soy milk) and dairy or non-dairy yogurt. The soaking process softens the oats, making them easier to digest and creating a creamy, pudding-like texture.
As the oats absorb the liquid, they also absorb any added flavors, such as fruits (fresh fruit or frozen), spices and other ingredients, enhancing the overall taste of the oats. By morning, the oats are fully hydrated and ready to eat, offering a convenient and delicious breakfast that is easy to grab and go.
Ingredients in High Protein Overnight Oats
Most recipes for overnight oats recommend starting with a base of old-fashioned oats, but you can also use quick oats. I personally prefer the chewiness of old fashioned oats but instant oats create a creamier base.
To increase the protein content of your overnight oats, you are going to want to add some of the following high-protein ingredients:
- Chia Seeds: Tiny but mighty, chia seeds add texture to your overnight oats and offer omega-3s, fiber, and an extra 2 grams of protein per tablespoon.
- Protein Powder: A scoop of your favorite protein powder is a quick way to add a significant boost of protein (typically 20 – 30 grams) to your oats. I tend to prefer whey protein powder, but you can use plant-based, vegan protein powder as well. In terms of flavor, you can use vanilla protein powder, chocolate protein powder or any other flavor you find and love.
- Greek Yogurt: Just a small amount of Greek yogurt can boost the creaminess of your overnight oats, while adding extra protein to boot. I personally use plain Greek yogurt, but you can experiment with flavored yogurt as well.
- Nut Butter: A tablespoon of nut butter (almond butter or peanut butter) can enhance both the flavor and the protein content of your oats, plus provide some healthy fats to the mix.
- Flax Seeds: As an alternative to chia seeds, ground flax seed is another great source of protein and fiber.
Since you’re already on a healthy kick, I recommend sticking with additional ingredients that will increase the nutrition of your breakfast, rather than detract from it. So instead of adding sugary syrups or processed ingredients like candy or cereal, opt for nutritious, real-food ingredients like fresh or frozen berries, nuts and seeds, plain cocoa powder, and natural sweeteners like honey, maple syrup, allulose or monk fruit zero calorie sweetener.
How to Make Protein Overnight Oats – No Cooking Involved!
Truly, the best part of overnight oats is how darned EASY they are! They literally take 5 minutes (or less) of prep and then they sit in the fridge until morning.
To make my overnight oats, I usually start with the dry ingredients (oats, chia seeds, protein powder) and then mix in the wet ingredients (almond milk, yogurt, vanilla, sweetener). If the oats are going to be eaten on-the-go, I mix them in a mason jar or other airtight container. If I’m eating them at home, I mix them in a bowl and pop a reusable bowl cover on top.
Some people like to prep a few days worth of overnight oats ahead of time, which is another great time-saving idea!
Just to be clear, overnight oats are not cooked, but if you prefer warm oats, you can heat them up in the microwave in the morning. Either way, you’ll have a nutritious, high-protein breakfast ready in no time!
Best High Protein Overnight Oats Recipes
If you are worried about being bored eating overnight oats for breakfast, fear not! There are endless varieties of overnight oats flavors to choose from.
You can stick with a simple fruit combination, go the chocolate route (because who doesn’t like chocolate for breakfast?!!), or try something totally decadent (but still healthy) like snickers overnight oats or tiramisu overnight oats.
I scoured the internet and reached out to other bloggers for permission to feature their overnight oats recipes in this post. I also included my own delicious mango overnight oats recipe. I hope you find a recipe or two in this list that you try and LOVE!
Basic Protein Overnight Oats Recipe
These protein powder overnight oats have 21g of protein in every serving. Made with an easy base of rolled oats, almond milk, a natural sweetener and your favorite protein powder.
High Protein Overnight Oats in 5 Flavors
5 variations of delicious high protein overnight oats, with 38 grams of protein per serving.
High Protein Overnight Oats Without Yogurt
These protein overnight oats are made without yogurt yet have a creamy texture. Easy to make from healthy ingredients and each serving has 38 grams of protein.
High Protein Overnight Oats Without Protein Powder
Start your day with High Protein Overnight Oats! This easy breakfast recipe has nearly 30g of protein and doesn’t require protein powder!
Vegan Protein Overnight Oats
These protein overnight oats are vegan and made with dairy-free yogurt and plant-based protein powder. Each serving has over 16g protein!
Epic Peanut Butter Protein Overnight Oats
Easy to make overnight oats with creamy peanut butter and plain yogurt. Each serving has 18 grams of protein.
Chocolate Protein Overnight Oats
Craving sweets for breakfast? Put down that pastry and kick your morning off right with chocolate protein overnight oats! Each small serving has 14 grams of protein.
Chocolate Peanut Butter Overnight Oats
These healthy, yet decadent chocolate peanut butter overnight oats are high in protein (15 grams), fiber and flavor! Gluten-free, vegan and dairy-free.
Easy Mocha Overnight Oats with Coffee
Mocha Overnight oats are the perfect healthy breakfast in a jar! This simple recipe is so easy to put together and is packed with 28 grams of protein!
Chocolate Mint High-Protein Overnight Oats
These vegan overnight oats are flavored with chocolate and peppermint and have 15 grams of protein per serving.
Chocolate Strawberry Overnight Oats
These Chocolate Strawberry Overnight Oats taste just like chocolate covered strawberries yet they have 27 grams of protein per serving!
Easy High Protein Cinnamon Roll Overnight Oats
Full of healthy ingredients and cinnamon roll flavor, this cinnamon roll overnight oats recipe will be your new favorite satiating breakfast. Up to 50 grams of protein per serving!
Pumpkin Pie Overnight Oats (Vegan)
As soon as the calendar turns to fall, I start making these vegan pumpkin pie overnight oats with maple syrup and pumpkin spice on repeat. Each serving has 16 grams of plant-based protein.
Healthy Peanut Butter Pumpkin Overnight Oats
This peanut butter pumpkin overnight oats recipe is one of those breakfasts you’ll love to meal prep ahead of time – and it has 26 grams of protein!
Strawberries and Cream Protein Overnight Oats
Strawberries and Cream Protein Overnight Oats is a delicious, satisfying breakfast with 40 grams of protein per serving.
Strawberry Cheesecake Overnight Oats
Strawberry Cheesecake Overnight Oats combine the rich, creamy flavors of your favorite cheesecake with the sweetness of fresh strawberries. 22 grams of protein per serving.
Apple Pie Cottage Cheese Overnight Oats
These apple cottage cheese overnight oats offer 30+ grams of protein and make for an easy meal prep breakfast.
Gingerbread Overnight Oats
These delicious overnight oats spiced with molasses, cinnamon, and ginger taste like gingerbread cookies and have 15 grams of vegan protein per serving.
Mango Chia Overnight Oats
Easy overnight oats recipe using frozen mango, chia seeds, protein powder and almond milk – with 28 grams of protein to make it a healthy, filling breakfast.
Blueberry Cheesecake Overnight Oats – Eliya Eats
If you are looking for a healthy and easy breakfast option that tastes like dessert, look no further than my Blueberry Cheesecake Overnight Oats! This recipe combines the creaminess of cheesecake, sweetness of fresh blueberries and the heartiness of oats, resulting in a breakfast that’s both indulgent and satiating with 26 grams of protein.
Blueberry Muffin Overnight Oats
Looking for an alternate way to satisfy your muffin cravings? Grab-and-go blueberry muffin overnight oats are easy and filled with nutritious ingredients and 18 grams of protein.
Peach Blueberry Lavender Overnight Oats
This peach blueberry overnight oats recipe is an easy and healthy way to make a delicious breakfast with 25 grams protein.
Healthy Overnight Oats with Elderberry
Start your morning right with this healthy overnight oats recipe that’s supercharged with the power of elderberry and other ingredients that support immune function. Get 11 grams of protein in each small serving.
Black Forest Overnight Oats
Black forest overnight oats combine cherries and chocolate. Top that with yogurt and a chocolate shell and you’ve got dessert for breakfast (with 15 grams of protein).
Key Lime Pie Overnight Oats
These Key lime pie overnight oats are packed with 15 grams of protein. They’re creamy, tart, and an easy way to start your day.
Lemon Cheesecake Overnight Oats Recipe
This gluten free, high protein, healthy lemon overnight oats recipe is the perfect grab and go breakfast. Made with Greek yogurt, protein powder, chia seeds, and lemon juice, this easy breakfast has 29 grams of protein!
Healthy Carrot Cake Overnight Oats
These High Protein Carrot Cake Overnight Oats are the best oatmeal recipe for lovers of dessert for breakfast! Enjoy all the delicious flavors of carrot cake while getting 30 grams of protein in this healthy breakfast option.
Vegan Almond Joy Overnight Oats
Your favorite candy bar turned into a healthy and delicious breakfast! These vegan almond joy overnight oats are made with mostly whole food ingredients and have 12 grams of protein per serving.
Snickers Overnight Oats with Protein
Start your day with a delightful twist by indulging in Snickers Overnight Oats. These oats transform the classic candy bar flavors into a wholesome and satisfying breakfast treat or delicious snack with 39 grams of protein.
High Protein Vegan Tiramisu Overnight Oats
The luxurious taste of this Vegan Tiramisu Overnight Oats is a truly satisfying start to a day with a nice dose of 13 grams of protein.
Birthday Cake Overnight Oats
Celebrate any day with these Birthday Cake Overnight Oats. A creamy, cake batter base with the fun addition of sprinkles throughout!
Have you tried high protein overnight oats? What’s your favorite flavor?
