High Protein Overnight Oats

These High Protein Overnight Oats are the most deliciously sweet and creamy, healthy breakfast. My overnight oats recipe also has the best macros, with less than 350 calories, 40 grams of protein, and 10 grams of fiber. Plus, they’re the BEST healthy meal prep breakfast!

As both a registered dietitian who loves nutrition and a busy mom who loves convenience, I am the biggest fan of overnight oats. Specifically, this high protein overnight oats recipe. In my humble opinion, they can’t be beat when it comes to their macros, taste, and how easy they make busy mornings! I could (and often do!) eat them every morning for breakfast.

Why You’ll Love This Recipe

• No cooking required! Just add ingredients to a jar, shake or stir, refrigerate, and that’s all you need to do!
• Countless different variations! There are SO many ways you can change up the flavors of your overnight oats!
• Packed with protein – 40 grams of protein, specifically! Note that the exact amount may vary based on specific ingredients/ brands you use.
• Excellent source of fiber – these overnight oats take care of a whopping 10 grams of your daily fiber needs with one serving!
• Protein powder overnight oats make a nutrient-dense breakfast. On top of their protein and fiber content, they’re also an excellent source of various healthy fats, antioxidants, and micronutrients.
• They’re crazy convenient, whether you want to meal prep them for breakfasts at home or to grab-and-go to eat at work or school.

Ingredients

• Oats: Old-fashioned rolled oats work best in this recipe (instant, quick, and steel cut oats require different amounts of liquid and setting time).
• Chia Seeds: These add fiber, healthy fat, a little protein, and help thicken the overnight oats.
• Flax Seeds: They also add nutrition (fiber and healthy fats) and function (help thicken).
• Protein Powder: This provides most of the protein and adds flavor and sweetness. I love Clean Simple Eats protein powders!
• Milk: You can use whatever milk you prefer — I love using ultra-filtered milk (like Fairlife) for another little extra boost of protein.
• Greek Yogurt: Greek yogurt adds a little flavor and creaminess, as well as protein and calcium. I usually use a zero added sugar vanilla Greek yogurt, but you can also use plain or whichever type of Greek or Icelandic yogurt you prefer.
• Flavor Enhancers – you can create so many variations with different flavor enhancers! I always add cocoa powder to chocolate protein overnight oats, and will add other flavorings like fruit, peanut butter, vanilla, and cinnamon, too.

Overnight Oats Recipe

1. To a wide-mouthed jar or other container, add all of the ingredients and stir until combined.
2. Now WAIT! Let the overnight oats mixture sit for 5-10 minutes then stir a second time before storing in the fridge overnight. *This second shake is KEY to preventing the oats and seeds from settling at the bottom!*
3. Place in the fridge overnight (or at least 4 hours).
4. In the morning, give your oats a quick stir before eating, add any toppings you want, and enjoy!

Overnight Oats Tips

• Stir twice. One of the biggest complaints with overnight oats is the oats and seeds settle to the bottom. The best way to prevent this is to stir very well initially, then set the oats aside for 5-10 minutes. Give the oats a second stir, then cover and refrigerate.
• You may need to adjust the amount of milk. Particularly if you’re using a more absorbent, plant-based protein powder, I’ve found you may need a splash more milk at times. But you can make the recipe as is and add a tablespoon or two of milk before serving, if needed.
• Use ground flax seeds. Their nutrients are more bioavailable to your body when in a ground state.

Meal Prep Overnight Oats & Storage

Overnight oats are inherently perfect for meal prep! They can be prepped two ways:

1. Fully prepare them and store in the fridge for up to 5 days
2. Prep the dry ingredients in individual containers and store in the pantry for up to one month. Then when you’re ready to make them, add the yogurt and milk, stir, and refrigerate overnight.

Store overnight oats in containers with airtight seals – I love these glass jars with bamboo lids that come in 10 ounce and 16 ounce sizes.

Overnight Oat Toppings

Toppings are so fun to add to overnight oats! It’s a great way to add variety with textures, tastes, and even add some more nutrition! Some overnight oat topping ideas:

• Banana slices
• Sliced strawberries
• Blueberries
• Blackberries
• Raspberries
• Frozen mango
• Cherries
• Dried cranberries
• Peanut butter
• Almond butter
• Nutella
• Pumpkin seeds
• Pistachios
• Walnuts
• Pecans
• Hazelnuts
• Hemp hearts
• Shredded coconut
• Chocolate chips
• Granola

Overnight Oats FAQs:

Do you eat overnight oats cold?

You absolutely can! Personally, I prefer my overnight oats cold, although you can warm them up if you prefer.

Can you warm up overnight oats?

Overnight oats can be warmed up, either in a small saucepan over medium heat, or in a microwave, starting at 60 seconds, then adding 10-20 seconds at a time until warmed through.

With both methods, be sure to stir occasionally. And note that you may need to add a splash of water or milk to account for liquid lost during reheating.

Are overnight oats safe to eat?

Overnight oats are perfectly safe to consume. I’ve heard concerns about the phytic acid in oats, as it can slightly inhibit the absorption of certain nutrients at the time of eating that current meal.

But, research shows us that this isn’t really much of a concern if you’re eating an overall balanced diet. Plus, soaking foods like oats reduces phytate content (study 1, study 2).

You can learn more about the healthiness and research into overnight oats in my review article: Are Overnight Oats Healthy?

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As an Amazon affiliate, I may earn a small amount from qualifying affiliate purchases at no cost to you.

All of my favorites can be found on my Amazon storefront, including a whole page dedicated to my Meal Prep Essentials!

• 10 Ounce Glass Jars
• 16 Ounce Glass Jars
• Gold & Wood Measuring Cups & Spoons
• Clean Simple Eats Protein Powder (literally any flavor is awesome!)

More Overnight Oat Recipes to Love!

• Raspberry Overnight Oats
• High Protein Blueberry Overnight Oats
• Maple and Brown Sugar Overnight Oats
• Key Lime Pie Overnight Oats
• Cosmic Brownie Overnight Oats
• Cinnamon Roll Overnight Oats
• Biscoff Overnight Oats
• Cookie Dough Overnight Oats
• Apple Pie Overnight Oats
• Black Forest Overnight Oats

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