High Protein Overnight Oats

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You’ll love this high protein overnight oats recipe. You will hardly be able to believe how simple it is to throw together and the delicious flavor that comes out at the end. This easy breakfast will keep you satisfied until lunch too!

Why you will love this recipe:

• These high protein oats hit so many marks for a healthy breakfast. It’s a great way to start your day! They are a great source of protein, high in fiber, provide lots of healthy antioxidants, and are a great source of healthy fats too! What more could you want in a great breakfast?
• This recipe is perfect when preparing for a busy morning or meal prep for the week. I recently used this recipe while camping, and it was such a nice satisfying breakfast. On top of that, my toddler gobbles them up! It warms my heart to see my son eat such a healthy breakfast.
• I really have a hard time believing how delicious it turns out with only a few simple ingredients! And it doesn’t stop there. You can use this recipe as a base and customize different flavor variations too!

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Tips:

1. Use old fashioned rolled oats. Instant oats won’t work well in overnight oat recipes because they’ll end up soggy. And steel cut oats won’t do well with this method either. If you are looking for a steel cut overnight oat recipe… See ours here.
2. I love making mine in a Mason jar. It’s such a convenient way to grab and go in the morning. Some also have measuring lines on the side, meaning less dishes! I like to always use glass over plastics to prevent leaching of chemicals into our food. If you don’t have mason jars, simply use whatever airtight container you have on hand.
3. If you prefer warm oats, simply place the oats in the microwave or on the stovetop in the morning. You’ll still save so much time and energy by making them the night ahead.
4. Use this recipe for weekly meal prep! This is fantastic starter recipe if you are new to meal prepping. It won’t feel like a huge chore to make these for the entire week, and they’ll help lessen the craziness of busy mornings.
5. Play around with the recipe and make it to your personal preference. If you don’t do well with dairy, switch the Greek yogurt with a non-dairy yogurt! Don’t have any protein powder on hand? That’s ok, make the recipe without it. If you get bored easily and want to mix it up for the week, use different fresh fruits and different add ins to keep it interesting.

Ingredients:

• Old fashioned oats (gluten free if needed like these)
• Greek yogurt – you can make your own with our recipe here!
• Liquid (you can use cow milk or a non-dairy milk like almond milk, oat milk, lactose free milk, coconut milk, or even just plain ole water you name it!). I have mainly used oat milk, and it’s delicious!
• Chia seeds
• Coconut sugar (feel free to substitute pure maple syrup, brown sugar, or honey).
• Vanilla extract
• Fruit of choice
• Protein powder (optional but this will give you a boost in grams of protein/serving). I like to use collagen protein powder because you can’t really even tell that it’s in there. Each scoop of Vital Proteins protein powder will give you 9 grams of protein.

*See other add-ins and variations below

Tools you may need:

• Mason jars with lids, glass jars, or another type of sealed container.
• Measuring cups
• Measuring spoons
• Stirring spoon or small whisk (if using protein powder).

Choosing Protein Powder

Like I said above, I prefer using collagen protein powder like this one because it mixes in well and you won’t even notice it’s there.

Feel free to try a vegan protein powder or whey protein powder instead. I personally have not tried this.

I would guess the texture would be off and so would the taste since they are thicker and the flavor would likely overpower the other natural flavors in this recipe. You would have to really enjoy the taste of your protein powder to get oats you like too.

Still, let us know in the comments if you found a protein powder that mixes in well! I always love to learn about new and healthy options!

FAQ

Are overnight oats a good source of protein?

If you opt for the Greek yogurt and keep the chia seeds… then most definitely! And if you choose to add in the protein powder, then 100%! I aim to get at least 20-30 grams of protein in at each meal. This recipe provides around 31 grams of protein if you use Greek yogurt, chia seeds, and collagen protein powder.

Are Overnight oats healthy?

You betcha!

Oatmeal is full of heart healthy soluble fiber. Soluble fiber is thought to help pull out the cholesterol that can back up in your system. It also promotes healthy digestion.

Chia seeds are also a great source of soluble fiber. If you are having a tough time going to the bathroom IYKYK, then this recipe will give you a boost. Chia seeds are also high in heart healthy Omega 3s and quality protein.

Greek yogurt will provide you with probiotics and extra protein to prevent the low blood sugar drop between meals.

Fruit provides all sorts of antioxidants that help fight off sickness and disease. They also provide natural sweetness, meaning you won’t have to use much added sugar.

And collagen is helpful to build your skin’s elasticity, and it promotes healthy joints.

How much protein is in a cup of overnight oats?

One serving of these oats will provide you with about 30 grams of protein if you go according to the base recipe.

The type of protein powder and yogurt you use will also change the amount of protein in this recipe. Make sure to check the label of your protein powder and yogurt if this is important to you!

Are oats high in protein?

Oats on their own provide you with 5 grams of protein in a 1/2 cup dry serving. That is pretty impressive for a grain!

Is Overnight oats good for muscle building?

Eating quality protein will help you maintain muscle mass. It is also helpful to give you the protein you need to build muscle.

This would be a great recipe to enjoy after a morning lifting workout session.

Are Overnight oats good for weight loss?

When you eat quality meals that are filling and full of healthy protein, fat, fiber, and quality carbs, you are much less likely to graze on food all day or overeat.

I would definitely say this recipe will help you maintain or achieve your health goals.

Can I skip the chia seeds?

I always include them for the health benefits. However, you can try it without them.

You might want to lessen the amount of milk just a tad since chia seeds also soak up some of the liquid in the creamy overnight oats.

How To Make High Protein Overnight Oats

If you choose to use protein powder:

Pour liquid of choice in first and mix in your protein powder with a whisk or spoon. (If you don’t use protein powder you can mix all of the ingredients in at once except for your toppings)

Add in old fashioned dry oats, chia seeds, Greek yogurt, coconut sugar, vanilla.

Stir well or place Mason jar lid on top and shake well.

Top with your fruit and toppings or choice.

Place your glass jar or sealed container or overnight oatmeal into the refrigerator. You can eat them after two hours. Preferably they soak overnight until the next morning.

Take out of the refrigerator, give the cup of oats a good stir, and enjoy them cold or heat them up to your liking!

Storage:

You can store your healthy protein overnight oats in the refrigerator for up to five days. Again, this makes it a great simple recipe for the next day or the entire work week.

Add-Ins & Flavor Ideas

Make these healthy high-protein overnight oats your own! Here are some fun ideas to get you started:

Simple fruit: use your favorite fresh berries or frozen fruit on top to let the flavor penetrate the entire recipe. I think frozen fruit is a great option because the flavor really goes out into the oats well from the juice of the fruit as it thaws. This has been my go-to way to make this recipe so far.

Chocolate coconut: Use chocolate protein powder (like this one) to mix in at the beginning and sprinkle coconut flakes on top.

Peanut butter chocolate: Mix in peanut butter or almond butter at the beginning. You can try mixing in chocolate protein powder or simply using chocolate chips on top.

Peanut butter banana: Mix in your choice of nut butter. In the morning slice banana and add it on top.

Apple cinnamon: chop up apple mix some in and add some on top. Add in 1/4 teaspoon of cinnamon too!

Jam: Strawberry chia jam or blueberry freezer jam are my favorite to add a little flavor and sweetness.

Other mix in ideas: vanilla protein powder, cottage cheese (instead of yogurt), dried fruit, cocoa powder, and I could go on and on!

Other topping ideas: chopped nuts, cream, hemp seeds, dried fruit.

Do you have other toppings that you love? Let us know in the comments!

Find More Breakfast Ideas:

• Sourdough Oatmeal Breakfast Cookies
• Chocolate Mug Pancake – Gluten Free
• Banana Protein Pancakes
• Sourdough Oatmeal Breakfast Cookies

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