High Protein Overnight Oats

When I need a quick, grab-and-go breakfast that actually keeps me full until lunch, these high protein overnight oats are my choice. I simply stir together rolled oats, my favorite protein powder, milk, Greek yogurt, chia seeds, and a touch of honey.

Each serving contains about 35 grams of protein, takes 5 minutes to prep, and transforms into thick, creamy oats by morning. Perfect for busy weekdays and breakfast meal prep.

"I love this recipe! It's so easy and convenient for meal planning. I make a bunch at the beginning of the week and am set."
- Henry, ⭐️⭐️⭐️⭐️⭐️

These jars are my go-to during busy seasons when I need a healthy, high-protein breakfast that tastes good and keeps me energized. These overnight oats with protein powder are a staple in my own meal prep routine, and I know they'll slip right into yours too.

I meal prep overnight oats weekly because I love breakfast recipes that I can prep once and have have ready to go-no early-morning decisions required!

About My High Protein Overnight Oats

As a recipe creator who tests breakfast recipes weekly, I wanted a protein-packed option that tastes like a treat yet fuels busy mornings. These creamy overnight oats with protein powder are the result of dozens of test batches to get the perfect texture.

• Flavorful: The flavors are so indulgent, you will think you are eating dessert for breakfast. The key is using a quality protein powder with a flavor you enjoy.
• Quick & Easy: Everything mixes in one jar-no cooking, no mess, no morning decisions.
• Meal prep: Overnight oats keep all week when stored properly, making them ideal for busy schedules and grab-and-go breakfasts.
• Protein-packed: These overnight oats pull protein from multiple sources-powder, milk, and Greek yogurt-so you get 35 grams per jar without the chalky texture that usually comes with high-protein recipes.

Ingredient Notes

You can see the full list of ingredients and exact measurements in the recipe.

What type of oats are best for overnight oats?

Old-fashioned rolled oats are the sweet spot for overnight oats-they soften beautifully. Old-fashioned oats soften slowly, so they turn tender without getting mushy. Quick oats soak too fast and lose all texture, while steel-cut oats stay tough unless cooked first.

Pro Tip: If you like a firmer, hearty bite, you can mix rolled + steel-cut (½ and ½), but expect a chewier result.

What type of milk should I use?

Any milk works here, so choose the one that fits your taste and goals. Almond and oat milk keep things light, coconut milk adds a subtle sweetness and extra creaminess, and cow's milk bumps the protein content even higher.

The general rule: the richer the milk, the creamier the oats. If your oats ever feel too thick, just splash in a little extra before serving.

Picking a Protein Powder

The flavor and texture depends heavily on the protein powder, so pick one you genuinely enjoy. I use Optimum Nutrition whey protein. If you don't have protein powder, you can use a store-bought protein shake in place of the milk and powder.

Whey protein blends smoothly and thickens the oats the most. Plant-based protein will work too, but it tends to absorb more liquid-just add a splash of extra milk if the mixture gets too dense.

Flavored protein powders (vanilla, chocolate, strawberry) do most of the heavy lifting in these recipes, which is why the final oats taste like dessert-but-make-it-breakfast.

My Secret Ingredient

Greek yogurt is my secret ingredient for getting an ultra-creamy texture while adding extra protein. Full-fat Greek yogurt gives the silkiest results, but 2% and nonfat versions also work well.

If yogurt isn't your thing, cottage cheese blends in surprisingly smoothly and adds just as much protein. Dairy-free yogurt works too. Just choose a plain yogurt that's unsweetened so your oats don't get overly sweet.

Overnight Oats Add-Ins

Chia seeds help thicken everything into that luscious, pudding-like texture. They add healthy fats, fiber, and a little extra fullness factor.

If you're anything like me and buy the big jug of chia seeds, chances are you've got a lot in your pantry. Put them to good use and meal prep my chocolate chia seed pudding for your next breakfast.

Honey or maple syrup add subtle sweetness and help balance the tang from the yogurt.

Vanilla extract is optional, but I think it makes everything taste softer, sweeter, and more "bakery-inspired."

Flavor Variations

In the recipe card you will find the "base" recipe along with 3 flavor variations. The variety of delicious flavors come from adding flavored protein powder and fruit. Don't let the indulgent names fool you, this is a healthy, high-protein breakfast idea.

Chocolate: Rich, velvety, and dessert-level chocolatey with a brownie-batter vibe once the oats thicken overnight. Add chocolate protein powder to the base recipe then add chocolate chips to the mixture.

Peanut butter, coconut flakes, and/or sliced almonds are also great additions to chocolate overnight oats. Try my chocolate baked oatmeal for another chocolatey variation.

Vanilla: Bright, juicy bursts of blueberry folded into creamy vanilla oats that taste like a lighter, fresher cheesecake. Add vanilla protein powder to the base recipe then stir in fresh blueberries to the mixture.

Strawberry: Sweet, jammy strawberries swirl into the oats as they soak, giving you a soft, strawberry-shortcake flavor in every spoonful. Add strawberry protein powder to the base recipe then stir in chopped fresh strawberries to the mixture.

How to Make Protein Overnight Oats

This make-ahead breakfast recipe is easy to double or triple in order to make a large batch for meal prepping.

Choose the variation you're craving and set out any add-ins. The base recipe is already creamy and delicious, so you can keep it simple or dress it up depending on your mood.

Step 1: You can make protein powder overnight oats in individual containers or one large container to portion out throughout the week.

If using jars, line them up across the counter to make meal prep quick. Start by adding the dry ingredients to each jar: oats, protein powder, and chia seeds.

Adding the dry things first helps everything mix more evenly and prevents the protein powder from clumping at the bottom.

Step 2: Add the wet ingredients: milk, yogurt, vanilla, and sweetener.

Step 3: As the milk hits the protein powder, you'll see it start to thicken-that's exactly what you want to see.

Step 4: Stir well until the oats look silky and the protein powder disappears. If you're using mason jars, skip the spoon and just screw on the lid-then shake, shake, shake until everything looks smooth.

The mixture should look pourable but slightly thick; if it's already very dense, splash in a little more milk.

Step 5: Stir in fresh fruit or chocolate chips now, or wait and add them in the morning for a firmer texture and brighter flavor.

Seal the jars and refrigerate for at least 4 hours. The oats will drink up the liquid and turn creamy and pudding-like. For the softest, dreamiest texture, let them sit overnight. If the oats seem too thick in the morning, just loosen them with a splash of milk.

Tips From My Kitchen

If the oats are too thick: Protein powder and chia seeds both absorb liquid as they sit, so thickness can vary by brand. Simply add a splash of milk and stir until the oats loosen to your ideal creamy texture.

If the oats are too thin: Stir in an extra teaspoon of chia seeds and let the oats sit for 10 minutes; they'll plump up and strengthen the pudding-like texture. You can also add a spoonful of Greek yogurt for more body and creaminess.

If the oats taste chalky: This usually means the protein powder didn't dissolve fully or wasn't stirred well enough. Add the protein powder first with the dry ingredients, mix thoroughly. Protein overnight oats may need an extra stir the next morning.

Recipe FAQs

Storage

Store overnight oats in an airtight container-mason jars work especially well because they seal tightly and make the oats easy to grab on busy mornings.

I prefer to make this recipe in individual mason jars or these glass jars with a lid for a quick, high-protein grab-and-go breakfast.

They'll stay fresh for up to 5 days in the fridge. Fresh berries mixed into the oats hold up well for 2-3 days. For meal prep lasting 4-5 days, wait to add fruit until serving so it stays firm and bright.

Can I Freeze Overnight Oats?

You can freeze protein overnight oats to increase the shelf life, but keep in mind that it may affect the taste, texture, and quality. For the best quality, freeze the oats right after mixing before the chia seeds fully gel.

Portion them into freezer-safe containers, leaving a little space at the top since the mixture will expand as it freezes. They'll keep well for 2-3 months.

Move a frozen jar to the refrigerator the night before you want to eat it. By morning, the oats will be completely thawed and creamy again. Give them a good stir before eating.

More Overnight Oats Recipes

• Creamy, soft, and lightly sweet, vanilla overnight oats taste like a cozy treat.
• Warm, spiced, and naturally sweet, cinnamon overnight oats capture the flavor of a fresh cinnamon roll-without turning on the oven.
• Rich, chocolatey, and irresistibly smooth, Nutella overnight oats delivers that hazelnut-chocolate swirl in every velvety bite.

Made it? Loved it? I'd love for you to share a quick comment and star rating. Thanks, y'all! 🤠