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      High Protein Overnight Oats (35 grams!)

      If you are looking for an easy, minimal prep, high protein breakfast, these protein overnight oats are perfect for you!

      protein overnight oats

      Overnight oats are such an easy and delicious breakfast. I particularly love them because they are extremely versatile and can be modified based on your personal preferences.

      Plus, they are so easy to make into a high protein breakfast option just by choosing a high protein milk and adding some protein powder.

      Are protein overnight oats good for you?

      Yes! Protein overnight oats are packed with nutrients and a great way to start off the day. The key ingredients are rolled oats, milk, chia seeds and protein powder, all of which can be beneficial to your health.

      One serving of these protein overnight oats (minus toppings) contain about 430 calories, 35 grams of protein, 51 grams of carbohydrates and 10 grams of fat.

      They are an excellent source of vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B12 (cobalamin), vitamin D, vitamin K, calcium, copper, magnesium, manganese, phosphorus, potassium, selenium, zinc and fiber.

      Along with this, they are a good source of vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin A and iron. 

      The nutrients may differ a bit based on what kind of milk you use. But even with various kinds of milk, this is a very nutrient dense recipe.

      Tip: Use rolled oats for this recipe instead of quick oats or steel cut oats.

      protein overnight oats

      Can you mix protein powder in overnight oats?

      Yes! This is one of my favorite ways to add some extra protein into my overnight oats. It mixes very nicely and adds some flavor to the oats.

      Personally, I like whey protein powder because of the texture and quality of protein. But, any protein you enjoy will work.

      I recommend mixing it into the overnight oats before you put them into the refrigerator. That way, the oats absorb the flavors in the protein powder. Plus, the texture is much better.

      Ingredients in protein overnight oats

      I love this recipe because it’s so versatile when it comes to toppings and mix-ins. But the main ingredients are pretty simple.

      • Rolled oats
      • High protein milk: I use the Trader Joe’s Ultra Filtered milk
      • Protein powder: Use any type and flavor you enjoy
      • Chia seeds
      • Vanilla extract
      • Maple syrup: Honey would also work well in this recipe

      As for variations, here are some examples that would work well for these overnight oats:

      • Mango Cream: frozen mango, vanilla protein powder
      • Double Chocolate: chocolate chips, chocolate protein powder
      • Samoa Cookie: toasted coconut flakes, caramel sauce, chocolate protein powder
      • Mint Chocolate: mint extract, chocolate chips, chocolate protein powder
      • Mocha: replace half of the milk with coffee, chocolate protein powder
      • Blueberry Pie: blueberries, vanilla protein powder
      • Peanut Butter Chocolate: peanut butter, chocolate protein powder
      protein overnight oats

      What high protein milks do you recommend?

      I personally use Trader Joe’s Ultra Filtered milk, but any high protein milk would work fine for this recipe. Here are a few examples that are great:

      What protein powder should I use for this recipe?

      There are so many protein powders on the market nowadays it’s hard to figure out which one is the best. 

      As a dietitian, I recommend choosing protein that is third party tested and provides at least 18 grams of protein per scoop.

      I also prefer whey protein powder over other protein powders due to its taste and higher protein quality, but you should choose what you enjoy.

      Here are a few examples of whey and vegan protein powders I would recommend:

      protein overnight oats

      How do you make protein overnight oats?

      Step 1: Combine rolled oats, high protein milk, protein powder, chia seeds and maple syrup in a mason jar. Screw on a lid and shake until well combined. Stir in any mix-ins.

      Step 2: Store in the refrigerator overnight or for at least 6 hours. Then enjoy!

      Why do you need to soak the oats overnight?

      You should allow the oats to soak overnight so they become soft and absorb the flavor of the milk and other add-ons.

      If you don’t allow the oats to soak, they will likely be hard, bland and rather chewy. The longer you soak, the softer the oats will become.

      Along with this, the chia seeds need time to soak up the liquid and create a gelatinous texture that makes the overnight oats more pudding-like. 

      Overall, you should allow time for the oats to soak if you want the best overnight oats as possible. Believe me, it’s worth the time!

      Are protein overnight oats good for weight loss?

      Yes! These protein overnight oats are a great breakfast for weight loss. They are high in protein, fiber and water content, meaning they will keep you full and satisfied.

      Along with this, oatmeal is one of the most satiating foods, meaning you will likely feel satisfied on less calories compared to less satiating foods.

      Overall, protein overnight oats are a great weight loss snack or meal. Bonus points if you add some fruit on top.

      Why add chia seeds to overnight oats?

      When chia seeds are paired with a liquid, they form a gel-like texture and make the overnight oats more pudding-like.

      Plus, they add some nutritional value to the overnight oats. They are a good source of omega-3 fatty acids and fiber, which are great for heart health.

      protein overnight oats

      What happens if I eat oatmeal every day?

      Really it depends what your diet as a whole looks like. But typically, consuming oatmeal daily means more fiber and nutrition in your diet, which are great!

      Due to oatmeal being a very satiating food, it can also contribute to weight loss if it results in a caloric deficit.

      Overall, oatmeal is a great addition to your daily diet if you enjoy it and notice it makes you feel full and satisfied.

      How to add even more protein

      Even though the high protein milk and protein powder makes these oats very high in protein, there are a few add-ins that can make these oats even higher in protein:

      • Nuts: almonds, peanuts, walnuts, cashews, pistachios
      • Seeds: flax, chia, pumpkin, sunflower, sesame, hemp  
      • Nut butter: peanut butter, almond butter, sunbutter, cashew butter
      • Greek yogurt or icelandic yogurt
      • Cottage cheese

      A good scoop of any of these options will add a few extra grams of protein to this recipe. You can add them before you soak or after, whichever you prefer.

      How long do overnight oats last?

      These protein overnight oats should last about 3-5 days in the fridge in an airtight container. Personally, I love storing them in mason jars. 

      This being said, the longer they soak, the more mushy they become. Ideally, you should consume them as soon as they are done soaking (about 6 hours) or after a full night of soaking.

      But, it’s not a big deal if they soak for longer. Especially if you like to meal prep and like preparing all the oats at the start of the week.

      Can you heat up overnight oats?

      Yes! I personally love heating up my protein overnight oats after they are finished soaking and before I eat them.

      Sometimes the cold mushy texture can be a turn off, so if you prefer your oats warm, feel free to heat them up in the microwave.

      Simply transfer the oats to a bowl, cover with a paper towel and microwave for about a minute. Stir and microwave for an additional 30 seconds if needed.

      This is a great option if you enjoy warm oatmeal, but prefer the texture of overnight oats and don’t have time to cook oats on the stovetop.

      Similar Recipes

      If you tried out this recipe and liked it, please comment below and share. Also remember to tag me on Instagram and TikTok!

      protein overnight oats

      High Protein Overnight Oats

      These protein overnight oats are a great way to get more protein and fiber into your diet.
      Prep Time 10 minutes
      Soaking Time 6 hours
      Total Time 6 hours 10 minutes
      Course Breakfast
      Servings 1 serving


      • 1/2 cup rolled oats
      • 3/4 cup high protein milk
      • 1 scoop protein powder
      • 2 tbsp chia seeds
      • 1/2 tsp vanilla extract
      • 1 tbsp maple syrup


      • Combine rolled oats, high protein milk, protein powder, chia seeds, vanilla extract and maple syrup in a mason jar. Screw on a lid and shake until well combined. Stir in any mix-ins.
      • Store in the refrigerator overnight or for at least 6 hours. Then enjoy!

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      ABOUT ME

      tia glover rd

      My name is Tia and I am a registered dietitian and content creator.

      My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

      Hapa/Japanese American 🇺🇸🇯🇵

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