Protein Overnight Oats – 3 Ways
By Linley Hanson
1/13/2025
These protein powder overnight oats have 21g of protein in every serving. Made with an easy base of quick-cooking oats, almond milk, a natural sweetener, and your favorite protein powder , they are the perfect high-protein breakfast that we are obsessed with.
We have spent countless mornings devouring different bowls of oatmeal and overnight oats , but nothing beats our protein overnight oats. These are not only a delicious, time-saving breakfast option but also a perfect post-workout meal to refuel and recover.
With just one base recipe and three delicious flavor options, this will soon become your go-to oatmeal recipe. Trust us when we say, this is the best protein overnight oat recipe on the internet. PS: if you’re more of a warm oatmeal kind of person, try our chocolate protein oatmeal , instead.
What you need for our protein overnight oats?
- quick-cooking oats
- chia seeds
- Greek yogurt (for more protein)
- almond milk
- your favorite protein powder.
Remember, the flavor will vary based on what protein powder you use!
Check out our top protein powder recommendations for baking, smoothies, and everything in between.
Garden of Life
Raw Organic Protein
Simply Tera’s
Pure Whey Protein
Sun Warrior
Protein Powder
Garden of Life
Organic Whey Protein
Aloha
Organic Protein Powder
Ingredient Substitutions
- Milk: Feel free to substitute milk with any plant-based options. The protein powder can be of any type – whey, plant-based, casein, etc.
- Seeds: If you’re not a fan of chia seeds, flax seeds are an excellent alternative.
- Oats: Though we used quick-cooking oats, old-fashioned rolled oats can also be used. The difference is that the old-fashioned oats leave you with chewier (but still delicious) overnight oats.
We’ve also provided three different flavor options in the recipe card. Scroll down to check out the flavor variations of apple cinnamon, chocolate peanut butter, or raspberry almond.
Can I use steel cut oats instead?
We haven’t tested this recipe with steel-cut oats. Generally, steel cut oats are tougher and would need double the time and more liquid to be used. We do have a recipe for quick cooking steel cut overnight oats you can take a look at for more guidance.
Do I need to cook the oats first?
No, the beauty of overnight oats is that they soften and “cook” in the milk overnight.
Protein Overnight Oats Variations
Use our base recipe from the recipe card below and add the following add-ins!
Apple Cinnamon
- ¾ cup grated apple
- ¾ teaspoon ground cinnamon
Chocolate + Peanut Butter
- 1/4 cup peanut butter, crunchy or smooth
- 2 tablespoons mini chocolate chips
Raspberry Almond
- ⅓ cup smashed, fresh raspberries
- 2 tablespoons sliced or slivered almonds
How long do protein powder overnight oats last in the fridge?
Store your protein overnight oats in an airtight container in the fridge for up to 5 days. However, we’ve found they taste best when consumed within 2-3 days.
We suggest storing without toppings to keep the overnight oats fresh. Store toppings separately and top right before serving.
W&P
Jars
The W&P Porter Seal Tight Jar holds 16 oz. and is perfect for oats, soups, salad, etc.
Serving Suggestions
Pair these overnight oats with a hot cup of pour-over coffee , vanilla sweet cream cold brew , or a chai tea latte .
Ingredients1x2x3x
- ▢ 1 cup rolled oats , (quick-cooking oats work too)
- ▢ 1/4 cup plain or vanilla protein powder
- ▢ 1 tablespoon chia seeds
- ▢ ½ cup Greek yogurt*
- ▢ 1.5 cups milk of choice , we used unsweetened almond milk
- ▢ 1 teaspoon vanilla extract
- ▢ 1-2 tablespoons honey or maple syrup , sweetness depends on how sweet your protein powder is
- ▢ Pinch of salt
Instructions
- Add all the ingredients for the overnight oats into a large bowl or glass container and mix until combined.
- Next, add in any of the optional flavor add-ins. Mix to combine.
- Cover the oats and transfer them to the refrigerator for at least 2 hours or overnight.
- Remove from the refrigerator and stir. Add any additional milk or toppings and enjoy.
Tips & Notes
Optional Flavor Add-ins
¾ cup grated apple
¾ teaspoon ground cinnamon
1/4 cup peanut butter, crunchy or smooth
2 tablespoons mini chocolate chips
⅓ cup smashed, fresh raspberries 2 tablespoons sliced or slivered almonds
Notes
- The amount of milk used may vary depending on what type of protein powder is used. If you like your oats soupier, add a few extra tablespoons of milk. You can also add more milk right before serving.
- Store the oats in the refrigerator for up to 5 days in an airtight container.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Don’t forget to tag your posts on social media with the hashtag #fitfoodiefinds , we’d love to see what you’re up to!
Photography: photos taken in this post are by Ashley McGlaughlin from The Edible Perspective.
Protein Overnight Oats
Ingredients
- 1 cup rolled oats (quick-cooking oats work too)
- 1/4 cup plain or vanilla protein powder
- 1 tablespoon chia seeds
- ½ cup Greek yogurt*
- 1.5 cups milk of choice we used unsweetened almond milk
- 1 teaspoon vanilla extract
- 1-2 tablespoons honey or maple syrup sweetness depends on how sweet your protein powder is
- Pinch of salt
Instructions
- Add all the ingredients for the overnight oats into a large bowl or glass container and mix until combined.
- Next, add in any of the optional flavor add-ins. Mix to combine.
- Cover the oats and transfer them to the refrigerator for at least 2 hours or overnight.
- Remove from the refrigerator and stir. Add any additional milk or toppings and enjoy.
Video
Notes
Optional Flavor Add-ins
¾ cup grated apple
¾ teaspoon ground cinnamon
1/4 cup peanut butter, crunchy or smooth
2 tablespoons mini chocolate chips
⅓ cup smashed, fresh raspberries 2 tablespoons sliced or slivered almonds
Notes
- The amount of milk used may vary depending on what type of protein powder is used. If you like your oats soupier, add a few extra tablespoons of milk. You can also add more milk right before serving.
- Store the oats in the refrigerator for up to 5 days in an airtight container.
