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These protein overnight oats are the BEST macro-friendly breakfast. Quick and easy, make these protein oats ahead for a grab-and-go breakfast without cooking. You will eat protein powder oats everyday now!
Macro-friendly oats recipe
Macro-friendly overnight oats – when I say it, I mean it! A serving of these protein powder oats has a whopping 42 grams of protein for just 360 calories. Plus, this oatmeal is a great source of complex carbs that will give you energy until lunchtime.
Look, these are the only protein overnight oats with macros you need!
overnight oats with good macros:
360 calories 42 g protein 36 g carbs 5 g fats
Ingredients for protein overnight oats with macros
This protein powder overnight oats recipe is very simple. You only need a handful of basic ingredients and you can adapt the oats to your preferences.
So, what do you need to make protein powder overnight oats?
- Oats: make protein overnight oats with rolled oats or quick oats, do not use steel cut oats.
- Protein powder: make protein overnight oats with protein powder of choice (whey, casein or plant based), but the amount of milk may change. I like – and highly recommend – making these macro-friendly oats with whey protein because it mixes very well (read section “protein powder” for more)
- Greek yogurt: this ingredient adds more protein and make your overnight oats more creamy. Replace with dairy-free alternatives if you are vegan or lactose intolerant.
- Milk of choice: make this recipe with dairy or dairy-free milk. For protein overnight oats with best macros, use cow, soy or pea milk. These have the most protein!
- Sweetener of choice: make macro-friendly protein oats with (natural) sugar-free sweeteners for the taste without extra calories. I recommend erythritol, xylitol, stevia or calorie-free maple syrup.
- Apple: this protein overnight oats recipe uses apple, but you can replace with any other type of fruit (my recommendation is banana).
- Ground cinnamon: for more taste and health benefits, these macro-friendly protein overnight oats have cinnamon. And if you aren’t using vanilla protein powder, make sure to add 1/3 tsp vanilla extract!
Additional ingredients
Everyone loves overnight oats because they are incredibly versatile. That’s why you are free to add extra ingredients and customize your own protein oats recipe.
Pick and choose your extras, here are just some ideas for you.
- Nut butter: peanut butter, almond butter, cashew butter, hazelnut butter & company
- Chia seeds: perfect for more nutrients, but don’t forget to add more milk (chia absorbs liquids)
- Flaxseeds: for a health boost, flaxseeds are rich in omega-3 (and crunchiness)
- Chocolate chips: use sugar-free chocolate for the taste without the guilt
- Dried fruit: raisin, cranberries, mulberries & company
- Protein crisps: why not some more protein?
- Nuts and seeds: walnuts chunks, chopped almonds, pumpkin seeds & company
Which protein powder for macro-friendly overnight oats?
Although you can make protein overnight oats with any protein powder, this recipe works best with whey. Whey protein powder mixes very easily and does not leave lumps.
But also casein or vegan protein powders can be used. The only difference, especially for plant based options, is going to be the amount of milk required. Vegan protein powders are very absorbent and require extra milk, around 1 to 2 tablespoons for this recipe.
For protein overnight oats with best macros, I use Natural Real Whey Isolate (I get mine from Prozis, discount code MATTSFIT ): 76% protein, 10.6 g leucine and naturally sweetened with stevia.
Which protein powder flavor?
This macro-friendly protein overnight oats recipe is very versatile. Therefore, you are free to pick and choose any protein powder flavor you like. My recommendations are: vanilla, cinnamon, peanut butter, chocolate or unflavored.
I must admit that I have a weakness for vanilla… What about you? What’s your favorite protein powder flavor? Let me know in the comments down below.
How to make overnight oats with protein powder
These macro-friendly protein overnight oats are so quick and simple. You prepare them ahead and keep your jar in the fridge for a maximum of 5 days.
Here’s how to make protein powder overnight oats in under 5 minutes!
- In a medium bowl, combine oats, protein powder, sweetener, ground cinnamon and pinch salt. Stir in Greek yogurt, milk and mix until all ingredients are combined.
- Stir in chopped apple.
- Transfer to a jar or bowl and refrigerate overnight or for a maximum of 5 days.
More macro-friendly protein breakfasts
- Casein protein oatmeal
- Lump-free whey protein oatmeal
- Easy banana protein pancakes
- Low carb coconut flour pancakes
- Chocolate protein pancakes (low carb)
- Low cal protein coffee cheesecake cup
Protein Overnight Oats with Best Macros
Ingredients
- 30 grams (1/3 cup) rolled oats
- 30 grams (1/3 cup) vanilla protein powder (whey, see notes*)
- 1 tbsp sweetener of choice
- 1/3 tsp ground cinnamon
- pinch salt
- 80 grams (1/3 cup) nonfat Greek yogurt
- 60 ml (1/4 cup) milk of choice (more if necessary, see notes*)
- 100 grams (4 oz.) apple, chopped
Instructions
- In a medium bowl, combine oats, protein powder, sweetener, ground cinnamon and pinch salt. Stir in Greek yogurt, milk and mix until all ingredients are combined.
- Stir in chopped apple.
- Transfer to a jar or bowl and refrigerate overnight or for a maximum of 5 days.
Notes
- This recipe uses vanilla flavored Whey. Replace whey protein powder with casein or vegan protein powder – adjusting with a couple tablespoons more milk if the oats are too thick.
- If you make protein powder overnight oats with casein or vegan protein powder, your recipe may require a couple tablespoons of milk more.
