Protein Overnight Oats

Learn how to make protein overnight oats in 6 different ways, the ultimate healthy breakfast for busy people. Make protein powder oatmeal ahead and in the morning you’ll have a delicious meal on the go. Meal prep friendly!

Quick protein breakfast for busy days

Imagine it’s Monday morning. The first of a week full of busy mornings with too many things to do and too little time. You just woke up and now you must get ready for the day. But you’re also hungry, too hungry to wait until lunchtime. What would you have for breakfast? A sugary bowl of cereals? Or maybe just an apple and get “hangry” after 5 minutes.

Well, I may have something for you. These protein overnight oats are the healthy solution to your busy schedule. Made overnight with protein powder, these delicious oats are a simple breakfast that has it all: quick, easy, healthy and incredibly delicious! Believe me, with this recipe you will feel satisfied until lunchtime. Time to leave sleepy and sluggish mornings behind!

The ingredients for protein overnight oats

Differently from what you may think, making a quick healthy breakfast is incredibly simple. The simplicity of this meal starts right from its ingredients. From oats to protein powder, here is all you need to make simple protein oats overnight!

• Rolled oats: These are the best type of oats for the recipe, but you can also use quick oats. Steel cut oats, instead, do not work.
• Protein powder: This recipe uses chocolate whey protein powder, but you are free to choose any protein powder you like (vegan, whey or casein; flavored or unflavored). Bear in mind that based on the choice, you may need to adjust with additional milk if the oats get too thick.
• Maple syrup: To sweeten protein overnight oats naturally, I normally use maple syrup. As an alternative, you can opt for honey, agave syrup, date syrup, coconut sugar or any granular sweetener of your choice. Also calorie-free options such as erythritol work.
• Milk of choice: Use your favorite options, dairy or dairy-free milk are all great. For oats that are yet higher in protein, I recommend semi-skimmed cow milk or soy milk.
• Pinch of salt: This balances sweetness and brings out all the delicious flavors.

6 protein overnight oatmeal flavors

• Chocolate. Stir in 1 tablespoon of cocoa powder plus some chocolate chips or cocoa nibs if you desire.
• Banana bread. Mash in half ripe banana and include 2 teaspoons of your favorite nut butter, a hint of cinnamon and vanilla extract.
• Apple cinnamon. Mix in a handful of apple chunks, 1/3 teaspoon of ground cinnamon and a hint of vanilla extract.
• PB&J. Add 1 tablespoon of peanut butter a 1 tablespoon of jam (I recommend sugar-free strawberry jam).
• Banana and peanut butter. Stir in half mashed banana, 1 tablespoon of peanut butter and serve with more sliced banana on top.
• Blueberry lemon. Stir in a handful of fresh blueberries plus a teaspoon of lemon and a sprinkle of lemon zest if you desire.

Topping ideas

Once ready, you can enjoy your protein powder overnight oats with additional toppings such as pieces of fruit, peanut butter, nuts and seeds. For my chocolate protein oats I used a combination of chocolate chips and cocoa nibs, plus sliced banana before eating. Other great topping ideas are:

• A mix of fresh berries such as blueberries, raspberries and strawberries.
• Fresh fruit like apple, pear, banana, mango or kiwi.
• A drizzle of your favorite nut butter, such as peanut butter, almond butter or cashew butter.
• Pieces of walnuts, pecans, almonds or your favorite nuts.
• Crunchy seeds such as pumpkin seeds, sunflower seeds, flaxseeds or chia seeds.
• A dollop of Greek yogurt or plant based alternatives like coconut yogurt or soy yogurt.
• Extras such as chocolate chips, cocoa nibs, desiccated coconut, raisins.

The best protein powder for overnight oats

You can make these overnight oats with vegan protein powder, whey or casein. Pick and choose the one you prefer.

However, you should keep in mind that your protein powder choice may affect the oatmeal texture. While vegan protein powders and casein are more absorbent, whey dissolves quite easily. This means that the first two options will require more milk than whey. So, when preparing the porridge, add a drop of milk more if you notice that the mixture gets too thick. Conversely, overnight oats with whey protein powder may turn out a bit too liquid for you. If this is the case, fix the texture with more oats.

With respect to the flavor, you are free to opt for the one you like the most. My advice, however, is to make overnight oats with protein powder from a simple flavor, such as vanilla or chocolate. Other options may taste too artificial and spoil the taste of your breakfast.

How to make overnight oats with protein powder

In a medium bowl or mason jar, mix all the ingredients together – rolled oats, protein powder, maple syrup, a pinch of salt and any additional ingredient you want. Pour in the milk and mix until all ingredients are well combined. Beware that depending on the protein powder used, the overnight oats may require more or less milk. As a rule of thumb, vegan protein powders and casein require more liquid than whey does.

Once everything is combined, transfer to a jar or sealable bowl and refrigerate overnight or for a maximum of 4 days. You can serve the oatmeal as it is or with additional toppings such as fresh fruit and nut butter. Toppings are completely optional, but they will take your breakfast to the next level!

Recipe tips: How to store protein overnight oats

Here are a few tips on how to best store protein powder overnight oats to preserve taste, texture and all the nutrients. Make sure you read carefully and you’ll be ready to meal prep breakfasts for the entire week.

1. Use a proper container. Choose an airtight container or jar with a lid that seals tightly. Mason jars in glass are the best option for the purpose.
2. Mix the base ingredients first. If meal prepping overnight oats, I suggest you mix just the basic ingredients (oats, protein powder, maple syrup, milk) first and leave all the extras for later.
3. Store in the refrigerator. First of all, seal the container with an airtight lid to prevent the oats from going bad and odors from entering. Once sealed, place in the refrigerator and store for up to 3 to 4 days.
4. Store for a maximum of 4 days. Although some people prepare overnight oats for the whole week, I strongly recommend consuming them maximum 4 days after making. On the fifth day, your oatmeal will start tasting and smell bad.
5. Mix well before serving. When you’re ready to eat, give the oats a good stir to combine all ingredients and restore the original consistency. As the oats may have soaked some of the liquid, you may need to fix the texture with additional milk.
6. Add toppings before serving. It’s best to add fruit, nut butter and toppings only before eating. This helps maintain their freshness, taste and crunchiness in case of nuts and seeds.

FAQ – Frequently asked questions

More protein breakfast recipes

• Protein powder stovetop oatmeal (the complete guide)
• Protein pancake recipe
• Casein protein oatmeal
• Apple protein baked oats
• High protein waffles
• No bake protein balls
• Oatmeal protein cookies
• Chocolate protein balls
• Protein oat bars