Go Back
–+ servings
Meal prep overnight oats with protein powder, served with juicy blueberries and sliced banana
Print Recipe
5 from 1 vote

Protein Overnight Oats

These Protein Overnight Oats are the perfect macro-friendly breakfast for busy days. Made in 5 minutes, they're great for meal prepping and high protein breakfasts on the go. Easy recipe with 9 flavor ideas!
Prep Time5 minutes
Refrigeration Time2 hours
Total Time2 hours 5 minutes
Course: Breakfast
Cuisine: Clean eating, Gluten-free, High Protein, Low calorie
Keyword: milk, oats, protein powder
Servings: 1 serving

Equipment

Ingredients

Basic protein overnight oats

  • ½ cup (45 g) rolled oats
  • 1 scoop (30 g) protein powder
  • ½ to 1 tbsp maple syrup or honey, optional to taste
  • 1 ½ tsp chia seeds optional
  • ½ tsp vanilla extract optional
  • a pinch of salt
  • ¾ cup (180 ml) milk of choice

Chocolate

  • 2 tsp cocoa powder
  • 1 tsp cocoa nibs or chocolate chips

Pumpkin pie

  • 3 tbsp pumpkin puree
  • ½ tsp vanilla extract
  • ⅓ tsp ground cinnamon
  • 1 tbsp chopped walnuts optional

Blueberry lemon

  • ½ cup (75 g) blueberries fresh or frozen
  • 1 tsp lemon juice
  • lemon zest

Peanut butter banana

  • ½ banana mashed and stirred in the oats
  • 1 tbsp peanut butter
  • ½ tsp banana sliced as topping

Apple cinnamon

  • ½ apple diced
  • ½ tsp vanilla extract
  • ⅓ tsp ground cinnamon

PB&J

Instructions

  • In a jar or glass container combine oats, protein powder, a pinch of salt, and milk. Add sweetener and vanilla extract if using unflavored protein. Optionally, you can also add chia seeds.
    Chia seeds, protein powder and old-fashioned rolled oats in a glass, ready to stir in creamy protein overnight oats
  • Stir everything well using a spoon or fork. Make sure to mix from the bottom up, oats can settle and stick at the bottom.
    Mixing protein powder and rolled oats with a golden spoon, after adding milk – before refrigerating to soak
  • Cover the container with a lid or seal tightly with plastic wrap or aluminum foil.
  • Refrigerate the oats for at least 2 hours, or overnight for the creamiest result. Store them on a shelf rather than the fridge door to avoid frequent changes of temperature.
  • Before serving, give the oats a good stir from bottom to top. Add your favorite toppings and dig in!

Flavor variations

  • When mixing protein oats with milk, feel free to add any flavors or mix-ins you love. Nuts (like almonds or walnuts), seeds, crunchy bits, and fresh fruit all work great. Just add these after refrigeration to keep them fresh and crisp. Adding them too early might affect their taste and texture (especially fruit, which can oxidize).

Notes

Storage Directions
  • Store in a sealed glass jar or airtight container in the fridge for up to 5 days. For best taste and texture, enjoy them within 3 days.
  • To freeze, portion into freezer-safe jars, freeze up to 2 months, and thaw overnight in the fridge before serving. Just stir well before eating!
Nutritional Values
  • Nutritional values are provided (as approximations) for the basic overnight oats recipe without sweeteners, chia seeds, or toppings.
  • Precise calories and macronutrients may vary depending on the oatmeal flavor you choose to prepare, as well as on toppings.

Nutrition

Serving: 1 serving | Calories: 315.4kcal | Carbohydrates: 34.2g | Protein: 32.8g | Fat: 7.1g | Saturated Fat: 1g | Polyunsaturated Fat: 2.1g | Monounsaturated Fat: 2g | Cholesterol: 50mg | Sodium: 278.4mg | Potassium: 252.9mg | Fiber: 5.1g | Sugar: 2.6g | Vitamin A: 80IU | Calcium: 334.3mg | Iron: 3.9mg