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Protein Overnight Oats

Easy high-protein overnight oats packed with over 40g of protein per serving. One creamy and delicious base recipe with different flavor options.
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Prep Time: 5 minutes
Chill Time: 4 hours
Total Time: 4 hours 5 minutes
Servings: 1

Ingredients

BASIC RECIPE

  • 1/2 cup 40 grams rolled oats
  • 1/2 cup milk of your choice, soy milk, oat milk, almond milk, skimmed milk, semi-skinned milk
  • 1 scoop protein powder, whey or plant-based, plain or flavored, my choice is vanilla whey
  • 2 tablespoons yogurt

OPTIONAL EXTRAS

  • 1/2 tablespoon flax or chia seeds
  • maple syrup, or sweetener of your choice - to taste
  • a few drops of vanilla extract - to taste

BANANA & PEANUT BUTTER

  • 1/2 sliced banana
  • 1 tablespoon peanut butter, creamy or crunchy
  • a small handful of cacao nibs, optional

MANGO TROPICS

  • 1 cup freshly sliced mango
  • 1/2 sliced banana, optional
  • 2 tablespoons coconut yogurt, replaces yogurt in base recipe
  • optional sprinkles, extra chia seeds

CHOCOLATE INDULGENCE

  • 1 tablespoon unsweetened cocoa powder
  • a few drops of vanilla extract, optional
  • 1/2 sliced banana
  • 1/2 cup berries, optional for topping
  • optional sprinkles, dark chocolate chips, chopped nuts

STRAWBERRIES & CREAM

  • 1 cup strawberries
  • 2 tablespoons Greek yogurt, replaces yogurt in base recipe
  • a few drops of vanilla extract optional

RASPBERRY COCONUT

  • 1 cup raspberries
  • 1/2 sliced banana
  • a few drops of vanilla extract, optional
  • 1/2 cup shredded coconut

PEANUT BUTTER & JELLY

  • 1/2 sliced banana
  • 1 tablespoon peanut butter, smooth or crunchy
  • 1 cup berries

MATCHA PROTEIN

  • 1 teaspoons matcha green tea powder
  • 1 handful blueberries
  • 1 small handful granola optional

CINNAMON ROLL

  • 2 tablespoons Greek yogurt, replaces yogurt in base recipe
  • 1 teaspoon brown sugar
  • 1 teaspoon cinnamon

ACAI SUPERPOWER

  • 1 small packet acai frozen puree
  • 2 tablespoons Greek yogurt, replaces yogurt in base recipe
  • 1 small handful blueberries, optional

CHOCOLATE CHERRY

  • 1/2 cup cherries, fresh or frozen
  • sprinkles of dark chocolate chips
  • sprinkles of chopped nuts, optional

Instructions

BASIC RECIPE

  • Add your rolled oats to a large 8oz glass jar or container. If you're using flax or chia seeds stir them into the oats.
  • Add your choice of protein powder.
  • Add the optional maple syrup (or your sweetener of choice), pour in the milk, and mix well. Stir in the yogurt, and add an extra splash of milk if you're struggling to cover all the oats.
  • Cover with a lid or wrap and place in the fridge for at least 4 hours (overnight is better).
  • When ready, eat with your favorite toppings (see recipes and suggestions below).

BANANA & PEANUT BUTTER

  • When the oats are ready in the morning, top with the peanut butter.
  • Arrange the slices of banana on top.
  • Sprinkle with a few cacao nibs.

MANGO TROPICS

  • Make the basic recipe with coconut milk and coconut yogurt.
  • In the morning, when the oats are ready, stir the banana slices and half the mango into the overnight oats mixture.
  • Arrange the remaining mango slices on top of the mixture and sprinkle with optional chia seeds.

CHOCOLATE INDULENCE

  • Mix the unsweetened cocoa powder and vanilla extract into the protein oat mixture, then leave it overnight.
  • In the morning, stir in the sliced banana and top with optional berries, sprinkles of chopped nuts, and dark chocolate chips.

STRAWBERRIES & CREAM

  • Make the base mixture with Greek yogurt and optional vanilla extract.
  • In the morning, when the oats are ready, stir 1/2 cup of strawberries into the overnight oat mixture.
  • Top with the remaining berries.

RASPBERRY COCONUT

  • Add the optional vanilla extract to the oats mixture before leaving overnight.
  • In the morning, when the oats are ready, stir in the banana and half of the raspberries.
  • Top with the remaining berries and the shredded coconut.

PEANUT BUTTER & JELLY

  • When the oats are ready in the morning, mix in the sliced banana and half of the berries.
  • Top with the peanut butter and pile on the remaining berries.

MATCHA PROTEIN

  • Add the matcha powder to the base ingredients with the protein powder (Stage 2).
  • Finish with a handful of berries and a sprinkling of granola (optional).

CINNAMON ROLL

  • Leave out the yogurt from the base recipe.
  • Add the cinnamon to the base recipe (Stage 1).
  • In the morning, mix the Greek yogurt with the brown sugar and use it to top the set overnight oats.
  • Dust with cinnamon.

ACAI SUPERPOWER

  • Leave out the yogurt from the base recipe.
  • In the morning, mix the Greek yogurt with the Acai frozen puree and use it to top the set overnight oats.
  • Sprinkle with blueberries (optional)

CHOCOLATE CHERRY

  • In the morning, top the set overnight oats mixture with cherries, dark chocolate chips, and chopped nuts (optional).

Notes

Vegan overnight oats - use plant-based milk, yogurt, and protein powder in the recipes. Soy milk and yogurt provide the most protein.
Gluten-free overnight oats- use gluten-free rolled oats.
Healthy overnight oats for weight loss - for lower calories, use water instead of milk in the basic recipe. Coconut, nut butter, and seeds are calorie-dense so be mindful of quantities. Use non-fat yogurt for lower calories.
Meal prep - store the overnight oats without toppings in an airtight container in the fridge. Will keep for up to 5 days but 2-3 is more realistic. Otherwise, the oats get really soft.
The nutritional information provided is an estimate calculated for the e Banana and Peanut Butter flavor and is per serving.

Nutrition

Calories: 456kcal | Carbohydrates: 43g | Protein: 40g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 5mg | Sodium: 147mg | Potassium: 640mg | Fiber: 6g | Sugar: 7g | Vitamin A: 507IU | Vitamin C: 14mg | Calcium: 262mg | Iron: 1mg
Course: Breakfast
Cuisine: American
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