Protein Overnight Oats

Protein overnight oats are an easy, healthy breakfast packed with protein and fiber. Plus -- they're delicious! Needing just 5 minutes of prep time, these overnight oats with protein powder will be perfect to grab-and-go on even the busiest of busy mornings.

I'm obsessed with this breakfast! Easy, nutritious, and delicious - who doesn't love chocolate for breakfast? (Okay, there's a vanilla version for those who prefer that!)

As a registered dietitian and balanced nutritionist, I've shared this easy breakfast recipe with my clients, and I always get such great feedback. So it's high time I share it here, too!

Why You'll Love Protein Overnight Oats

• They're delicious. Seriously, we enjoy them so much - one of my favorite ways to start the day.
• Versatile: you can make them with so many flavor combinations and they can even be enjoyed hot or cold.
• They're SO easy. Low maintenance is the name of the game here. Literally toss a few ingredients in jar, shake, refrigerate, and breakfast is ready in the AM.
• You only need 5 ingredients. Whether you make the chocolate version or the vanilla, all you need is 5 ingredients.
• They're nutritionally balanced. Because these are overnight oats with protein powder, the recipe is more balanced than other overnight oats recipes. It's got your energizing carbs, fiber, protein, and heart-healthy fats.

Recipe Ingredients

You'll need the following ingredients to make this recipe:

• Old fashioned rolled oats - yes, it has to be old fashioned oats. Instant oats are cut into smaller pieces, so they absorb differently than old fashioned oats.
• Chia seeds - adds fiber, healthy fat, and a little more protein. They also help thicken and create the ideal overnight oats texture.
• Protein powder - adds a big punch of protein and flavor (if you're using a flavored variety)
• Cocoa powder (or vanilla extract for the vanilla version) - gives a really rich and fudgy chocolate flavor, and it actually adds more fiber, protein, and is a good source of iron!
• Almond milk - I personally enjoy almond milk in this recipe, but you can use any kind of milk you like or have on hand.

What Type of Protein Powder Should You Use?

It depends! When it comes to food and nutrition, there's never just one right answer. The best protein powder for you is one that best fits your needs! Consider your taste preferences, if you tolerate artificial sweeteners, any food allergies, whether you're a vegetarian or vegan, etc.

Whey Protein Powder

My current personal favorite is Optimum Nutrition Gold Standard 100% Whey Protein in Double Rich Chocolate. They make other flavors too, but I'm partial towards this chocolate flavor.

Plant-Based Protein Powder

If you're looking for a plant-based alternative, Orgain makes a plant-based protein powder several of my clients enjoy. (I personally find it a little too sweet for my preferences, but everyone is different with different tastes!).

Single Ingredient Protein Powder

Want a protein powder that's a plain Jane so you can customize sweeteners and flavors to your liking? Naked Nutrition is the way to go. They make an unflavored whey protein powder and unflavored pea protein powder that each contain only the single ingredient, whey or pea protein.

How to Make Protein Overnight Oats, Step-by-Step

1. In a wide-mouth pint-sized mason jar or other storage container, add all of the ingredients.
2. Seal the lid on the container, then shake about 10-15 seconds until all the ingredients are evenly combined.
3. Place in the fridge overnight, or at least 2-3 hours.
4. In the morning, give your oats a quick stir before eating. Don't forget to top with anything you'd like to add for taste and/ or nutrition! (I love adding fresh berries and sometimes nut or seed butter or even chocolate chips - I like these Lily's stevia-sweetened dark chocolate chips!)

Note that based on the protein powder you use or your preferences for how thick you like your overnight oats, you may need to adjust the amount of milk used.

Storage & Reheating

Overnight oats can be both stored and eaten out of the same container. You need a container with an airtight seal, like these 16 ounce wide-mouth glass mason jars or these 22 oz glass meal prep containers.

How to Meal Prep Overnight Oats

If you want to make a bunch of these protein overnight oats ahead, you can make the full recipe and leave them in the refrigerator up to 3 days.

If you want to prep a bunch of overnight oat containers even further in advance, or if you don't have fridge space, prep only the dry ingredients:

• Place the oats, chia seeds, cocoa powder, and protein powder in the jar, then seal the jar and store in your pantry or in a dry environment.
• When you're ready to make your overnight oats, add the almond milk (and vanilla, if you're making the vanilla option), shake, store overnight, and enjoy in the morning!

Warming Up Overnight Oats

Protein overnight oats can be enjoyed hot or cold. To warm up your overnight oats, heat in the microwave, stirring frequently. Start at 30-60 seconds, then add 10-15 seconds until your oats are at your desired temp.

Different Flavor Variations

There are so many ways you can flavor your protein overnight oats. One fun way is to try different flavored protein powders. Here are some fun flavors I've seen:

• Fruity Pebbles Whey Protein by Dymatize Elite
• Tropical Punch Whey Protein by Isopure
• Cinnamon Crunch Whey and Casein Protein by Quest
• Caramel Toffee Plant Based Protein by Vega
• Chocolate Peanut Butter Plant Based Protein by KOS Organic
• Cookies & Cream Whey Protein by Legion

You can also add flavor and variety by adding toppings. (This can be a great place to add some gentle nutrition, too!)

Overnight Oat Toppings

Here are some protein overnight oats topping ideas:

• Fresh fruit
• Frozen fruit (add before refrigerating, so the fruit will thaw and soften some overnight)
• Dried fruit
• Nut and seed butters
• Chopped nuts
• Seeds, like pumpkin or sunflower seeds
• Hemp hearts
• Shredded coconut
• Chocolate chips

Some fun topping combinations:

• Banana + peanut butter
• Mango + shredded coconut
• Raspberries + dark chocolate chips
• Shredded coconut + slivered almonds (really good with chocolate fudgy overnight oats!)
• Blueberries + lemon zest
• Blackberries + almond butter

Frequently Asked Questions

Do you eat overnight oats cold?

You absolutely can! It's totally your preference, but overnight oats are absolutely safe to enjoy cold. They can be quite refreshing in the summer months!

Can you heat overnight oats?

You absolutely can heat overnight oats! Same with eating them cold - it's truly up to you and your preference of you how like to eat your oats. Warm them up in a microwave, stopping to stir frequently, and you'll be set!

Are overnight oats safe?

Overnight oats are perfectly safe to consume. Some folks get concerned about phytic acid in oats, dubbing it an "anti-nutrient" as phytic acid can slightly inhibit some nutrient absorption (iron, zinc, and calcium) at the time you're eating that current meal.

Research shows us that phytic acid is rarely a concern if you're eating an overall balanced diet.

But, if you're concerned about the phytic acid content of oats, rest assured that soaking foods higher in phytic acid, especially overnight, is one way to reduce phytate content (study 1, study 2).

Are there benefits of overnight oats vs cooked?

Nutritionally speaking, not really! Overnight oats and cooked oats are pretty nutritionally equivalent.

The main benefit of overnight oats is how much time it saves you on busy mornings! Low prep and no cook is hard to beat!

Are overnight oats good for weight loss?

No single food, including overnight oats, is going to have any effect on your weight, no matter how nutrient-dense it is. Your weight is an outcome independent of specific foods, but more related to your genetics, environment, medical conditions, medications, and your habits, including your eating habits.

Does nutrition play a role in weight management? Sure, but it's important to remember that eating an overall balanced diet is going to be more important to you finding your feel good weight than any one specific food.

Are protein overnight oats healthy?

That said, these high protein overnight oats are something that I would consider generally healthy, as a dietitian.

Many of my clients find that starting their day with a higher protein breakfast, around 20-30 grams, helps them be more satisfied throughout the day. Which can prevent overeating and binging later.

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

Overnight Oats Nutrition

The fudgy variety of these protein overnight oats contain 357 calories, 33 grams protein, 39 grams carbs, 11 grams fiber, and 10 grams fat. They're also an excellent source (provides 20% daily value or more) of magnesium, potassium, vitamin E, vitamin K, calcium, copper, iron, phosphorus, selenium, zinc, and omega-3 fatty acids.

Please note that these nutrition stats are based on using ¾ cup unsweetened almond milk and Optimum Nutrition Double Rich Chocolate 100% Whey Protein Powder. Nutrition information will vary based on type of protein powder used, type of milk used, and if you adjust the amount of milk based on your preferences/ how absorbent your protein powder is.

Other Related Healthy Oat Recipes You'll Love

• Healthy Baked Oatmeal Cups
• Baked Vanilla Oatmeal Custard
• Green Smoothie Oatmeal
• Almond Flour Oatmeal Cookies

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!