Healthy High Protein Overnight Oats with 35 grams of protein are a breakfast you will jump out of bed for! Meal prep oatmeal with protein powder, yogurt, and chia seeds to keep you energized all day and full for hours.
I will guide you through how to make easy overnight oats with 3 flavor variations. Overnight oats with protein powder are a healthy breakfast meal prep and a great option for busy mornings.
Why We Love This Recipe
- Quick and easy to make with only a handful of simple ingredients.
- Meal prep high-protein oatmeal recipe for an easy way to eat a nutritious breakfast daily.
- Flavorful! The flavors are so indulgent, you will think you are eating dessert for breakfast.
- Protein packed! Overnight oatmeal with protein powder is an amazing way to add protein to your diet. Protein oats (aka proats) are full of, you guessed it, protein!
Protein Overnight Oats Ingredients
This makes a “base” high protein oatmeal recipe. Continue reading for ideas on how to season oatmeal to make a variety of flavors. Find the exact measurements in the recipe card:
- Old fashioned oats - using old fashioned oats (rolled oats) is important; quick cook or instant oats won't have the same consistency.
- Milk of choice – As a personal preference, I like coconut milk overnight oats, but any milk will work in this recipe.
- Protein powder – I like to use Optimum Nutrition whey protein or Signature whey protein, but any type of protein powder will work great. If you’re wanting a specific flavor for your oats, make sure you use that flavor of powder.
- Greek yogurt – when testing this recipe, I noticed that adding unsweetened Greek yogurt gave the oatmeal extra creamy texture. Plus, its’s another great source of protein.
- Chia Seeds - Chia seeds are a great source of healthy fats, like Omega-3, and fiber.
- Honey – optional for a natural sweetener
- Vanilla extract - optional to give oatmeal extra flavor
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. You can make protein powder overnight oats in individual containers or one large container to portion out throughout the week.
I prefer to make this recipe in individual mason jars for a quick, high-protein breakfast you can grab-and-go.
First: Decide what flavor oatmeal you want to make and get those additional ingredients ready. Keep in mind that the "base" recipe for protein overnight oats tastes amazing as is, so there is no need for add-ins, if you don’t want to use them.
Then: Line mason jars in a row on the kitchen counter. An easy way to meal prep is to make an assembly line and add each ingredient to each container one by one. Start by adding a scoop of protein powder and all dry ingredients followed by wet ingredients.
Last: Stir the mixture well and cover with an airtight lid. PRO TIP: if you’re using mason jars, simply tighten the lid and shake the container to mix well. Keep oats in the refrigerator for at least 4 hours before eating. Ideally, let them soak overnight to allow the oatmeal to fully soften, they are best eaten the next morning.
Don’t let the indulgent names fool you, this is a healthy, high-protein breakfast idea.
The instructions below are for a “base” recipe along with 3 flavor variations: Chocolate Chip, Blueberry Cheesecake, and Strawberry Shortcake. These delicious flavors come from adding flavored protein powder and fruit.
You’ll never have boring oats again. This is a chance to get creative in the kitchen – the flavor possibilities are endless!
Chocolate Overnight Oats
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 protein powder overnight oats.
Blueberry Overnight Oats
Add vanilla protein powder to the base recipe then stir in fresh blueberries to the mixture.
Strawberry Overnight Oats
Add strawberry protein powder to the base recipe then stir in chopped fresh strawberries to the mixture.
Swaps & Substitutions
- If you don’t have protein powder, use a store-bought protein shake in place of the milk and powder.
- You can use pure maple syrup as a sweetener instead of honey.
- Add your favorite toppings: fresh fruit, a dollop of peanut butter or almond butter, or a sprinkle of brown sugar.
- Use your favorite milk to make protein oatmeal. Like I mentioned earlier, I use coconut milk, but almond milk, oat milk, and cows’ milk would be great options too.
- If you don’t have yogurt, try this recipe with cottage cheese or a nut butter to up the protein content.
- If your overnight oatmeal is too thick, add a dash of milk until it reaches the consistency you like.
- Stir well! If the protein powder isn’t mixed well, your oats may have a powdery consistency.
- To get extra creamy overnight oats, don’t skip the yogurt.
Overnight oats are typically eaten cold. However, if you prefer warm oats, you can heat them in the microwave for 30-60 seconds before eating.
Old fashioned rolled oats are the best for making overnight oats. It will give you the best texture for overnight oats. Quick oats will be soggy. Steel cut oats will not soften much and cause your oats to be chewier.
To make this high protein recipe vegan, use a vegan protein powder, non-dairy milk, and pure maple syrup instead of honey.
I like whey protein overnight oats. The brands of protein powder I use are Optimum Nutrition Gold Standard 100% Whey Protein and Signature Whey Protein. I have been happy with the results of this recipe using this brand. The exact flavors I use are: Vanilla Ice Cream, Extreme Milk Chocolate, and Delicious Strawberry.
Mason jars are the best container for overnight oats, but any glass jar or airtight container with a lid will work. I use 16 ounce wide mouth mason jars when making this high protein overnight oats recipe.
Overnight oatmeal will last up to 5 days in the refrigerator in an airtight container or 3 months in the freezer. If you want to freeze this recipe, it will increase the shelf life, but keep in mind that it may affect the taste, texture, and quality.
For optimal quality, it's recommended to freeze the oats right after making them. Freeze overnight oats in a freezer-safe airtight container for up to 3 months. Thaw in the refrigerator the night before eating them.
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Meal Prep Ideas:
If you try this recipe or any recipe from Happy Honey Kitchen, please rate the recipe and leave a comment below! Enjoy!
Protein Overnight Oats
- mason jar or any airtight container with a lid
"Base" Protein Overnight Oats Recipe
- ½ cup old fashioned rolled oats
- 1 scoop protein powder choice of flavor
- ⅔ cup milk of choice
- 2 Tablespoons plain Greek yogurt
- 1 Tablespoon chia seeds
- ¼ teaspoon vanilla extract
- 1 teaspoon honey optional sweetener
Chocolate Chip Overnight Oats
- chocolate protein powder
- 2 Tablespoons chocolate chips or cacao nibs
Blueberry Cheesecake Overnight Oats
- vanilla protein powder
- ½ cup fresh blueberries
Strawberry Shortcake Overnight Oats
- strawberry protein powder
- ½ cup strawberries chopped
- Decide what flavor oatmeal you want to make and get those additional ingredients ready. Keep in mind that the base recipe tastes amazing as is, so there is no need for add-ins, if you don’t want to use them.
- Add a scoop of protein powder and all dry ingredients followed by all wet ingredients.
- Stir the mixture well and cover with an airtight lid. Keep oats in the refrigerator for at least 4 hours before eating. Ideally, let them soak overnight to allow the oats to fully soften, they are best eaten the next morning.
- The protein powder brands I use are Optimum Nutrition Gold Standard 100% Whey Protein and Signature Whey Protein (linked in the post)
- I find that these 16 ounce wide mouth mason jars work best. (linked in post)
- Old fashioned rolled oats are the best for making overnight oats. It will give you the best texture for overnight oats. Quick oats will be soggy. Steel cut oats will not soften much and cause your oats to be chewier.