Looking for more high-protein breakfast recipes? Try my protein cinnamon rolls, protein pancakes, protein bagels, and protein granola.
Rolled oats (Old-fashioned oats). While quick oats work, the rolled variety has a chewy and satisfying texture. Use certified gluten-free oats to keep this breakfast gluten-free. Chia seeds. Thickens the mixture beautifully. You can also use ground flaxseed. Protein powder. Vanilla protein powder, chocolate protein powder, or unflavored protein powder. See below for my favorite blends to use. Milk of choice. I used unsweetened almond milk, but any milk works (oat milk, coconut milk, soy milk, etc). Mix-ins. The fun part: fresh or frozen fruit, bananas, cinnamon, strawberries, maple syrup, nut butter, nuts, coconut, or even some chocolate.
How to make protein overnight oats
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post. Thick, creamy, and hearty, I prep them on the weekends and have a speedy breakfast sorted for the week ahead! They are a spin on protein oatmeal, except these ones are enjoyed straight from the refrigerator- no microwaving or cooking required! “I just love this recipe. I’ve made it up for the morning and added a few blueberries. Can’t wait to have it.” – Tracey nds have specific ingredients in them that help thicken oatmeal and other foods and also taste better. These are my top 3 blends that work perfectly for this recipe-
Casein protein powder- Thicker than other blends, this dairy-based protein powder keeps you fuller for longer and comes in many delicious flavors. Brown rice protein powder– As the name suggests, the protein is derived from brown rice. It’s a little chalky, so be sure to add extra liquid if needed. Pea protein powder– A vegan and gluten-free protein powder that tastes good and mixes easily.
You might notice that I didn’t include whey protein powder, and the reason for that is that it actually thins out when mixed with liquid, so your oats will be soupy. Step 1- Prep. Start by soaking the oats, chia seeds, protein powder, and milk of choice in a small bowl or mason jar. Gently mix it and refrigerate it, covered, overnight. Step 2- Mix and enjoy. The next morning, add more milk if needed. Stir through and top your favorite mix-ins and enjoy immediately.
Arman’s recipe tips
Adjust the ratios. If you prefer thicker oats, you can cut back on the liquid or if you like them thinner, add more liquid. Add sweetness. If your protein powder is unsweetened, add some maple syrup, sugar, or your favorite sweetener. Give everything a good mix! Before refrigerating, give everything a good mix to prevent the oats or chia from clumping. Add toppings just before eating. This is especially important for crunchy toppings like nuts or granola. You don’t want them to soften and be soggy! Meal prep the oatmeal. Simply multiply this recipe by five and divide the mixture into five Tupperware containers, and you will have breakfast sorted for every weekday morning!
Storage instructions
Frequently asked questions
More oatmeal recipes to try
Blueberry oatmeal Baked Oats Brownie baked oatmeal Overnight steel cut oats
Originally published March 2019, updated and republished March 2024 If you aren’t a fan of protein powder, there are other ways to add protein to overnight oats. Here are some ideas:
Cow’s milk. Use non-fat or skim milk as the mixer and pack in at least 10 grams of protein. Cottage cheese. A protein-packed powerhouse, a half cup of non-fat cottage cheese packs in 15 grams of protein. Greek yogurt. Non-fat and unsweetened Greek yogurt yields around 18 grams of protein per cup. Like cottage cheese, add some liquid or granulated sweetener to compensate for the tartness. Nut or seed butter. Peanut butter, almond butter, and even tahini are all fantastic ways to add 7-8 grams of protein per two tablespoon serving. They also add healthy fats which will keep you fuller for longer. Unsalted nuts or seeds. Like nut or seed butter, whole nuts and seeds provide similar amounts of protein per serve.
To freeze: Place the overnight oats in shallow containers and store them in the freezer for up to two months.
