These protein overnight oats are a creamy, delicious and easy to make breakfast which also happens to be really healthy. Packed with protein and nutrients, it's the perfect meal to start your day.
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Overnight oats are the perfect meal prep breakfast. After 5 minutes of effort in the kitchen, you have protein oats ready to eat over the next 4 days. This recipe is easy to make in big batches.
I love how creamy these oats are, and the protein powder adds flavor as well as nutrition. This recipe is suitable for kids as well as adults, and at 19 g protein per serving, it's a healthy and filling breakfast option.
Why you'll love it
Easy to make
Perfect for meal prep
Delicious, creamy oatmeal
Serve it warm or cold
Stores well
Easy to customize
Ingredients
Oat milk: The oats will absorb the milk to create the creamy texture. You can substitute this with skim milk, almond milk or soy milk if you prefer.
Greek yogurt: Creamy, thick yogurt gives this amazing oatmeal a fantastic texture.
Rolled oats: These oats give the best texture for overnight oats. You can also use quick cook oats, but steel cut oats will not work.
Protein powder: Use your favorite protein powder. I love to make this with vanilla protein powder, but any flavor will work well.
Instructions
You can find full instructions + ingredient measurements in the recipe card at the bottom of this page
One: Combine the ingredients in a bowl. Stir to incorporate them evenly.
Two: Leave the oats to chill in a refrigerator overnight, or at least 6 hours. The oats will soak up the liquid, and create a creamy oatmeal texture.
Three: Serve the overnight oats cold, optionally with toppings, or heat it up in a microwave or skillet for 30 seconds before serving.
Feel free to add more milk to make the oats thicker, or more milk to make them thinner. You can choose the texture you like.
Add any flavor additions, like flavor essences, or use a protein powder flavor that you like. These will change how your overnight oats tastes.
Serving suggestions
These oats are best served for breakfast, or as a healthy snack or light meal. You can serve the oats plain, but they are also commonly topped with fresh fruits, berries, sweet spreads, nuts and more. Here are some of my favorite recipes to pair it with:
Sugar Free Grape Jam
Blueberry Chia Jam
Rhubarb and Apple Jam
Roasted Hazelnuts
Roasted Walnuts
Strawberry Basil Sauce
Variations
Chocolate protein oats: Use chocolate protein powder, or add a little cacao powder.
With frozen fruits: Add any frozen fruits to the overnight oats, such as raspberries, diced mango, or mixed forest berries.
Gluten free: Use certified gluten free oats, oat milk and protein powder. These can be found in most supermarkets.
Vegan: You can find vegan protein powder and Greek yogurt in most supermarkets.
Leftovers
Store leftover protein overnight oats in containers in a refrigerator for up to 4 days. I like to store them in serving sized container for quick and easy grab and go breakfasts.
If you want to serve the oats with toppings such as fruits or nuts, I recommend only adding these right before serving to keep it as fresh tasting as possible.
Frequently asked questions
Can you make overnight oats with steel cut oats?
No. Steel cut oats need to be cooked with heat to be edible, and are not suitable for overnight oats. Instead, use quick cook oats or rolled oats.
How can I add protein to overnight oats?
Add protein to your overnight oats by adding protein powder, using high protein milk, or adding seeds or nuts like chia seeds.
You might also like these recipes
Chocolate Overnight Oats
Protein Porridge
Banana Overnight Oats
Blueberry Overnight Oats
Kefir Overnight Oats
Lemon Curd Overnight Oats
Cinnamon Raisin Overnight Oats
Flaxseed Oatmeal
If you make this recipe, make sure to post a photo to Instagram with#hintofhealthy!
Recipe
Protein Overnight Oats
These protein overnight oats are a creamy, delicious and easy to make breakfast which also happens to be really healthy. Packed with protein and nutrients, it's the perfect meal to start your day.
High protein in overnight oats are a perfect source of energy especially if you're an athlete. Because oats contain dietary fiber, protein, B vitamins and minerals, they are also excellent for building muscles. The magnesium it contains promotes muscle regeneration and relieves muscle cramps.
Not only does oatmeal contain many important nutrients that will help you feel better about sticking to your new diet, but because oatmeal contains so many complex carbs, it's a great source of dietary fiber. Fiber is an extremely important nutrient for weight loss because it takes longer to digest.
Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.
old fashioned rolled oats – rolled oats work best for overnight oats recipes! Quick oats/instant oats get too soggy and steel-cut oats don't soften enough. Oats are naturally gluten-free but are often cross-contaminated, so make sure you grab certified gluten-free, old-fashioned oats!
It's packed with muscle-loving nutrients like protein powder, chia seeds, and oats, to not only give you the energy and power you need for a great workout, but helps your body recover quickly so you can get back to your training.
Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.
Oats also contain fiber, and fiber intake has been linked to greater weight loss and better weight management. It supports gut health. Another aspect of weight loss, according to research, is having a healthy gut microbiome. And thankfully, oats are known for being linked to gut health as well.
For weight loss, you should choose plain and unsweetened oats without added flavours or sugars. By cooking them with water or low-fat milk and adding nutrient-rich toppings like fresh fruits, nuts and seeds, you can use them for effective weight loss.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.
When you soak oats, it's almost like you're cooking them without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats' nutrients much more efficiently. Overnight oats are healthier for your gut.
As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.
But, anything from whole to skim milk works, or a non-dairy option like soy milk, almond milk, or another option that you prefer. Here you can see (on the right) the more soupy-liquid version is the overnight oats before they have soaked overnight. The mug on the left is the overnight oats after two nights of soaking.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Additionally, overnight oats retain more of their natural nutrients since they are not exposed to high heat during the cooking process. Cooked oats, on the other hand, have a higher glycemic index compared to overnight oats. This means they may cause a more rapid increase in blood sugar levels.
Convenience: As a grab and go breakfast that does not require any reheating, this is perfect for busy mornings. Nutritional Value: I like that all of the flavors have a good balance of fiber, protein and healthy fats, which all help you to stay fuller for longer.
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