Protein Overnight Oats

Got protein goals? Meet your new breakfast bestie! These protein overnight oats pack a whopping 30 grams of protein per serving while keeping meal prep deliciously simple.

I’ve always been an oatmeal enthusiast (seriously, I have it like 5 days a week), but found myself constantly fighting mid-morning hunger pangs. The solution? Transforming my regular overnight oats into protein-packed powerhouses that actually keep me full until lunch.

After experimenting with dozens of combinations and ratios, I’ve finally perfected my protein overnight oats formula. It’s creamy, satisfying, customizable, and most importantly — takes just 5 minutes to throw together the night before. No more morning breakfast scramble!

Recipe Snapshot

• Prep Time: 5 minutes
• Soak Time: 6-8 hours (or as little as 2-3 hours in a pinch!)
• Total Time: 5 minutes (plus refrigeration)
• Servings: 1
• Calories: 350-400 per serving
• Protein: 30g per serving
• Difficulty Level: BEGINNER

Why Add Protein to Your Overnight Oats?

Let’s be real — have you ever eaten a bowl of plain oatmeal and found yourself starving an hour later? Yeah, me too. That’s the biggest reason I started making protein overnight oats in the first place.

Regular oats are awesome, but they’re primarily carbs. And while there’s nothing wrong with carbs (I’m definitely not carb-phobic!), they don’t keep you satisfied for very long on their own. Adding protein changes the game entirely.

When I started adding protein powder to my overnight oats, I noticed three major benefits:

1. I stayed full for HOURS (like, legitimately until lunchtime)
2. My morning energy levels became much more stable (goodbye, 10am crash!)
3. It helped me effortlessly reach my daily protein goals

Plus, let’s not ignore the flavor factor — vanilla protein powder adds a natural sweetness that eliminates the need for loads of added sugar. And that means you can save your sweet tooth for more important things… like that afternoon cookie that gets you through the workday slump. No? Just me?

Ingredients You’ll Need

One of the things I love most about protein overnight oats is how simple the ingredient list is. Here’s everything you’ll need:

• 1/2 cup old-fashioned rolled oats (don’t use quick oats — trust me on this one)
• 3/4 cup milk of choice (I bounce between almond milk and oat milk depending on my mood)
• 1 scoop (about 25g) protein powder (vanilla is my go-to, but chocolate is amazing too)
• 1 tablespoon chia seeds (these little guys add extra protein, fiber, and make everything deliciously thick)
• 1/2 teaspoon vanilla extract (the real stuff makes a difference, but no judgment if you use the imitation kind)
• 1/4 teaspoon cinnamon (optional, but highly recommended)
• Pinch of salt (sounds strange but it really enhances the flavors)
• Optional toppings: fresh berries, sliced banana, nut butter, sliced almonds, etc.

A quick note about protein powder: different brands absorb liquid differently. I’ve had some protein powders that soak up liquid like a sponge, and others that barely thicken at all. So don’t be afraid to adjust your milk quantity if your first batch isn’t the right consistency!

Beyond Protein Powder: Other Ways to Boost Protein

Not into protein powder or don’t have any on hand? No problem! There are several other ways to increase the protein content of your overnight oats:

• Greek yogurt: Add 1/4 cup for an extra 10-12g of protein (plus amazing creaminess)
• Cottage cheese: Yes, seriously! 1/4 cup adds about 7g protein and it’s weirdly good
• Nut butter: 1 tablespoon of peanut or almond butter adds 3-4g protein (and healthy fats)
• Hemp hearts: 2 tablespoons add about 6g protein with a subtle nutty flavor
• Collagen peptides: Unflavored collagen dissolves completely and adds 9-10g protein per scoop

I often combine methods — like using half a scoop of protein powder AND a couple tablespoons of Greek yogurt — for different texture and flavor variations.

Step-by-Step Instructions

Ready to make the easiest breakfast ever? Here’s how to put together your protein overnight oats:

1. Choose your container — I prefer wide-mouth mason jars or small glass containers with lids. Anything with a tight seal works great, especially if you’re taking this on-the-go.
2. Add all dry ingredients — Add your oats, protein powder, chia seeds, cinnamon, and pinch of salt to your container. Give them a quick stir to combine everything.
3. Pour in your liquid and flavoring — Add the milk and vanilla extract to your container.
4. Stir, stir, stir! — This is crucial! Make sure you stir thoroughly until no dry pockets remain. Pay special attention to the bottom of your container where protein powder likes to hide. I use a small whisk for this, but a fork works fine too.
5. Seal and refrigerate — Put the lid on your container and place it in the refrigerator. Ideally, you’ll let it sit overnight (hence the name), but you can get away with as little as 2-3 hours if you’re in a pinch. The oats will be a bit chewier with a shorter soak, but some people (including me) actually prefer them this way.
6. The next morning, check consistency — Give your oats a good stir when you take them out of the fridge. If they’re too thick, add a splash more milk. If they’re too thin (which can happen with some protein powders), you can either add a few more dry oats or just enjoy them as is.
7. Add your toppings — This is where you can get creative! My go-to combination is a handful of mixed berries, a tablespoon of sliced almonds, and a drizzle of almond butter. But you can use whatever toppings sound good to you.

The whole prep process literally takes 5 minutes, which is why I’m so obsessed with this breakfast. I’ve been known to prep a whole week’s worth on Sunday evening while I’m catching up on my favorite shows.

Warm or Cold: How to Enjoy Your Protein Overnight Oats

The traditional way to eat overnight oats is straight from the fridge, nice and cold. And that’s my preferred method, especially during summer months.

But here’s a little secret: you can totally warm these up if you’re not into cold oatmeal! Just pop them in the microwave for 30-60 seconds (remove the metal lid if using a mason jar, obviously), give them a stir, and enjoy. You might need to add an extra splash of milk after heating as they tend to thicken up even more when warm.

One morning last winter when our heating was broken, I heated my protein overnight oats, added a drizzle of maple syrup and a sprinkle of cinnamon, and honestly? It tasted like I was eating oatmeal cookie dough for breakfast. Game-changer.

My Favorite Flavor Variations

While basic vanilla protein overnight oats are delicious on their own, sometimes I like to mix things up with different flavor profiles:

Chocolate Peanut Butter: Use chocolate protein powder and add 1 tablespoon of peanut butter to the mix. Top with a few dark chocolate chips in the morning.

Berry Bliss: Use vanilla protein powder and mix in 1/4 cup frozen mixed berries when prepping. The berries will thaw overnight and release their juices into the oats. So good!

Apple Cinnamon: Add an extra 1/4 teaspoon of cinnamon and fold in 1/4 cup diced apple. Top with a drizzle of honey and chopped walnuts.

Mocha: Use chocolate protein powder and add 1/2 teaspoon of instant coffee granules to the mix. Top with a dollop of Greek yogurt.

Tropical: Use vanilla protein powder, substitute coconut milk for regular milk, and top with diced mango and pineapple plus toasted coconut flakes.

I once went through a phase where I tried a new flavor combination every day for two weeks straight. My partner thought I was slightly obsessed, but hey — when you find something that works, why not run with it?

Storage and Meal Prep Tips

One of the biggest perks of protein overnight oats is their meal-prep friendly nature. Here’s how to make the most of that:

• Protein overnight oats will keep well in the refrigerator for 3-5 days, making them perfect for batch prepping.
• For maximum freshness, I recommend adding toppings like fresh fruit and nuts the morning you plan to eat them, rather than when you initially prep.
• If you’re prepping multiple servings at once, you can mix all the dry ingredients together in a large bowl, then all the wet ingredients in another bowl, combine them, and divide into individual containers.
• The longer overnight oats sit in the fridge, the softer they become. If you prefer more texture, eat them within 1-2 days or reduce the soaking time.

I’ve gotten into the habit of prepping 3-4 jars every Sunday, which covers my breakfast for most of the week with minimal effort. It’s the kind of meal prep that doesn’t feel like meal prep, you know?

Final Thoughts

Protein overnight oats have revolutionized my morning routine, and I’m not being dramatic! They’ve helped me reach my protein goals, save precious morning time, and actually enjoy breakfast instead of skipping it or grabbing something unhealthy on the go.

The beauty of this recipe is its flexibility — once you understand the basic formula, you can customize it to suit your taste preferences and nutrition goals. Whether you’re an athlete looking to refuel, a busy parent needing a grab-and-go option, or someone who just wants to start their day with something nutritious and delicious, protein overnight oats check all the boxes.

Last month when my sister visited with her kids, I set up a “protein overnight oats bar” with different mix-ins and toppings. Everyone assembled their own jars before bed, and breakfast the next morning couldn’t have been easier. The kids thought it was magical how their “breakfast potions” transformed overnight!

I’d love to hear if you try this recipe and what variations you come up with! Do you have a favorite protein powder that works particularly well? Or a topping combination I haven’t thought of? The possibilities are endless, and I’m always looking for new ideas to keep breakfast interesting.

Here’s to mornings made easier and more nutritious, one jar of protein overnight oats at a time!

Frequently Asked Questions

Can you add protein powder to overnight oats?

Absolutely! In fact, adding protein powder to overnight oats is one of the easiest ways to transform this simple breakfast into a complete, balanced meal. Just be aware that different protein powders absorb liquid differently, so you might need to adjust your milk quantity until you find your perfect consistency.

Is overnight oats a good source of protein?

On their own, overnight oats contain some protein (about 5g per serving), but not enough to create a balanced meal. However, when you add protein powder, Greek yogurt, or other protein boosters, they become an excellent source of protein! My protein overnight oats recipe provides around 30g of protein per serving, which is comparable to what you’d get from a traditional protein-focused breakfast like eggs and turkey bacon.

What not to add in overnight oats?

Through lots of trial and error, I’ve discovered a few things that don’t work well in overnight oats:

1. Quick/instant oats — They get way too mushy
2. Too much sweetener — It’s easy to oversweeten since the flavors intensify overnight
3. Sliced bananas mixed in advance — They get brown and soggy (add them fresh in the morning)
4. Granola or anything meant to be crunchy — Save these for topping right before eating
5. Citrus fruits — The acid can make your milk curdle slightly

I once tried adding sliced strawberries the night before, and while they tasted fine, they looked pretty sad and soggy by morning. Now I always add fresh fruit as a topping right before eating.

Is it okay to put protein powder in oats?

Not only is it okay, but it’s also a game-changer! Protein powder mixes beautifully with oats and milk to create a creamy, pudding-like consistency that’s both delicious and nutritious. Just make sure to mix well to avoid any dry pockets or clumps.

What is the best protein to add to oatmeal?

Based on my extensive protein overnight oats testing (seriously, I’ve tried them ALL), here are my top recommendations:

1. Whey protein powder — Creates a smooth, creamy texture
2. Plant-based protein powder — Works well but sometimes needs a bit more liquid
3. Greek yogurt — Adds creaminess along with protein
4. Cottage cheese — Sounds strange but blends in well and adds great texture
5. Collagen peptides — Completely flavorless and dissolves perfectly

My personal favorite is a high-quality vanilla whey protein isolate, but experiment to find what works best for your taste and dietary preferences.