High Protein Overnight Oats (38 grams!)

Overnight oats are one of my favorite breakfasts once the weather gets warmer. Not only are they easy to make, but the flavor possibilities are endless so it’s hard to get bored of them. These protein overnight oats are my go-to and the base I go off of for most of my other overnight oat recipes.

Just like all of my overnight oatmeal recipes, this one is well-balanced for balancing your blood sugar and energy levels. They are packed with protein from greek yogurt and protein powder, complex carbs and fiber from oats and chia seeds, which help slow down digestion, and some healthy fats.

And, if needed, they are easily customizable and adjustable to fit your dietary preferences and macro needs. Enjoy these overnight protein oats as a quick and make-ahead healthy breakfast, snack, or post-workout meal due to the protein and carbs!

What are overnight oats?

Overnight oats are similar to your typical stovetop oatmeal but without any cooking. Rolled oats are mixed with a liquid (usually milk) and other flavors, spices, and ingredients and then let to sit overnight. As they sit, the oats absorb the liquid and become a thick and chewy texture, just like cooked oatmeal. Depending on how much milk you add, you are left with almost a pudding-like consistency.

They are quick and easy and so delicious! What I love about overnight oats is the flavor possibilities are endless. Some of my favorite add-ins are nut butter, fruit (fresh or dried), spices, yogurt, cocoa powder, and protein powder.

Are overnight oats healthy?

Overnight oats can be a great addition to one’s diet. Rolled oats are loaded with fiber, complex carbs, and whole grains, have plant-based protein, and are low in fat. Adding ingredients like chia seeds, greek yogurt, and fruit also adds fiber, protein, vitamins, and minerals. When making them, it’s important to add good sources of protein and fat to balance out the carbs to help keep your blood sugar stable. You can easily customize them to fit your liking and nutrition goals when making them.

Ingredients

• rolled oats – use certified gluten-free if needed.
• chia seeds
• greek yogurt – to make them extra creamy and for a boost of protein!
• protein powder – I like using vanilla protein powder, but any flavor will work.
• cinnamon
• honey
• vanilla bean paste or vanilla extract
• milk – any kind will work.

How to make protein overnight oats

1. Make overnight oats. Add all ingredients to a medium jar. Stir well until all ingredients are thoroughly combined. Place the lid on the jar and put the oatmeal mixture in the refrigerator for at least 2 hours, or overnight, until the mixture thickens.
2. Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.

How long do overnight oats take?

Overnight oats don’t really need to be “overnight”. I sometimes do “quick overnight oats” and make them the morning of, let them sit for an hour or two, and then enjoy. Two hours is usually enough for the chia seeds and the oats to absorb the liquid.

The reason why most people make them at night is that it just makes your morning easier. Just grab it and enjoy! But if you forget, you can make them on the same day.

How long do overnight oats last?

Overnight oats can last for up to 5 days in the fridge. The longer they sit, the more time to soak up the liquid. Overnight oats will last 5 days but will be a bit mushier than on day 3 or 4.

They make a great option for meal prep – I will make a few servings at a time (these jars are perfect for them) and just keep them in the fridge for something quick and easy to grab during the week.

Can you heat up overnight oats?

If you are not a fan of cold oatmeal, you can heat up overnight oats. Simply pop them in the microwave for 30-90 seconds until warmed through. You can also heat them on the stovetop. You may need to add a little more liquid if using the stove.

Make them gluten-free

Rolled oats are naturally gluten-free, but they can be one of the most cross-contaminated products. To ensure this recipe is gluten-free, look for certified gluten-free oats.

Storage

• fridge – store them in a tightly sealed glass jar for up to 5 days in the fridge.
• freezer – overnight oats are a great freezer-friendly recipe. Make them according to the directions. Once the liquid has been absorbed, pop them in the freezer. They should last for 2 months. When ready to eat, let them defrost in the fridge overnight.

More healthy overnight oats recipes

• strawberry overnight oats
• mango overnight oats
• chocolate coconut overnight oats
• apple cinnamon overnight oats
• chocolate peanut butter overnight oats
• coffee overnight oats

If you love quick and easy meals and want to learn how to build a balanced bowl, check out our FREE How to Build a Balanced Plate Guide!