30+ High Protein Overnight Oats Recipes for a Healthy Morning
A roundup of high protein overnight oats recipes so you’ll have a healthy, satisfying breakfast ready to grab-and-go each morning. Includes a variety of flavor options ranging from berries to chocolate to tiramisu!
On any given morning, my breakfast has three requirements:
1.) to be FAST and easy
2.) to be filling enough to hold me over until lunch and
3.) to be delicious.
High protein overnight oats has become my go-to breakfast because it easily meets those requirements AND because it can be made in so many different flavors that there is no chance of boredom!
In an effort to share my love of overnight oats with you, I’ve rounded up the best, most delicious high protein overnights oats recipes from around the web. Now, instead of a stressful, rushed, unsatisfying breakfast, you’ll have a healthy, filling and yummy way to start your day!
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Benefits of Adding Protein to Overnight Oats
Oatmeal has long been touted as a healthy breakfast option due to it’s high fiber and nutrient content, but the way most people eat oatmeal – loaded with sugar and artificial additives – is not very healthy at all.
When you add additional protein to your oats such as Greek yogurt, protein powder, chia seeds or nut butter, you boost the overall protein level and make your breakfast more substantial and satiating.
While a traditional cup of oatmeal has 6 to 14 grams of protein, a serving of high protein overnight oats can range from 15 to 50 grams of protein, depending on the ingredients you add.
Protein Keeps You Full Longer
Eating enough protein helps keep you full and satisfied because it takes longer for your body to digest compared to carbohydrates and fats. Protein also helps stabilize blood sugar levels, preventing rapid spikes and crashes that can lead to feelings of hunger. Eating a high protein breakfast can help to control your appetite throughout the day.
Protein Supports Muscle Health
In addition to increasing satiety, protein plays a crucial role in supporting muscle health and function. Your body breaks down the protein into amino acids during digestion. These amino acids are then used to build and repair muscle tissues, aiding in muscle growth, maintenance, and recovery.
By including protein-rich foods in your breakfast, you kickstart your muscles with the essential nutrients they need to ensure you are strong, healthy, and ready for whatever challenges that come your way.
Basic Overnight Oats Technique
The basic recipe for overnight oats involves soaking oats in a liquid – typically a milk or yogurt – and letting it sit overnight. This can be regular milk or non-dairy milk (nut milks, oat milk or soy milk) and dairy or non-dairy yogurt. The soaking process softens the oats, making them easier to digest and creating a creamy, pudding-like texture.
As the oats absorb the liquid, they also absorb any added flavors, such as fruits (fresh fruit or frozen), spices and other ingredients, enhancing the overall taste of the oats. By morning, the oats are fully hydrated and ready to eat, offering a convenient and delicious breakfast that is easy to grab and go.
Ingredients in High Protein Overnight Oats
Most recipes for overnight oats recommend starting with a base of old-fashioned oats, but you can also use quick oats. I personally prefer the chewiness of old fashioned oats but instant oats create a creamier base.
To increase the protein content of your overnight oats, you are going to want to add some of the following high-protein ingredients:
- Chia Seeds: Tiny but mighty, chia seeds add texture to your overnight oats and offer omega-3s, fiber, and an extra 2 grams of protein per tablespoon.
- Protein Powder: A scoop of your favorite protein powder is a quick way to add a significant boost of protein (typically 20 – 30 grams) to your oats. I tend to prefer whey protein powder, but you can use plant-based, vegan protein powder as well. In terms of flavor, you can use vanilla protein powder, chocolate protein powder or any other flavor you find and love.
- Greek Yogurt: Just a small amount of Greek yogurt can boost the creaminess of your overnight oats, while adding extra protein to boot. I personally use plain Greek yogurt, but you can experiment with flavored yogurt as well.
- Nut Butter: A tablespoon of nut butter (almond butter or peanut butter) can enhance both the flavor and the protein content of your oats, plus provide some healthy fats to the mix.
- Flax Seeds: As an alternative to chia seeds, ground flax seed is another great source of protein and fiber.
Since you’re already on a healthy kick, I recommend sticking with additional ingredients that will increase the nutrition of your breakfast, rather than detract from it. So instead of adding sugary syrups or processed ingredients like candy or cereal, opt for nutritious, real-food ingredients like fresh or frozen berries, nuts and seeds, plain cocoa powder, and natural sweeteners like honey, maple syrup, allulose or monk fruit zero calorie sweetener.
How to Make Protein Overnight Oats – No Cooking Involved!
Truly, the best part of overnight oats is how darned EASY they are! They literally take 5 minutes (or less) of prep and then they sit in the fridge until morning.
To make my overnight oats, I usually start with the dry ingredients (oats, chia seeds, protein powder) and then mix in the wet ingredients (almond milk, yogurt, vanilla, sweetener). If the oats are going to be eaten on-the-go, I mix them in a mason jar or other airtight container. If I’m eating them at home, I mix them in a bowl and pop a reusable bowl cover on top.
Some people like to prep a few days worth of overnight oats ahead of time, which is another great time-saving idea!
Just to be clear, overnight oats are not cooked, but if you prefer warm oats, you can heat them up in the microwave in the morning. Either way, you’ll have a nutritious, high-protein breakfast ready in no time!
Best High Protein Overnight Oats Recipes
If you are worried about being bored eating overnight oats for breakfast, fear not! There are endless varieties of overnight oats flavors to choose from.
You can stick with a simple fruit combination, go the chocolate route (because who doesn’t like chocolate for breakfast?!!), or try something totally decadent (but still healthy) like snickers overnight oats or tiramisu overnight oats.
I scoured the internet and reached out to other bloggers for permission to feature their overnight oats recipes in this post. I also included my own delicious mango overnight oats recipe. I hope you find a recipe or two in this list that you try and LOVE!
Have you tried high protein overnight oats? What’s your favorite flavor?
