· Modified: by Andrea· This post may contain affiliate links · 37 Comments
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High Protein Overnight Oats without protein powder is a healthy breakfast that is quick and easy to prepare. It's perfect for meal prep and the best part is you can add your favourite toppings such as Greek yogurt and fresh fruits. Only 5 minutes of prep, a few simple ingredients, and you will be all set for those busy mornings!
High protein breakfasts are a great way to start the day! Switch things up with recipes like Oven Baked Eggs in Peppers, Easy Homemade Egg Bites, and Killer Grain and Seed Cereal.
Jump to:
- Why You Will Love This Recipe
- 🥘Ingredients and Substitutions
- Optional Toppings for Protein Overnight Oats
- Variations
- 🔪How to Make High Protein Overnight Oats
- Expert Tips
- Recipe FAQs
- More High Protein Breakfast Recipes
- 📖 Recipe
- 💬 Comments
Why You Will Love This Recipe
High in Protein: This easy, overnight oats recipe has 10 grams of protein without the use of protein powder or toppings. It's also high in fiber and healthy fats and can keep you satisfied longer.
Versatile: Customize the flavours by adding extras like vanilla extract, cinnamon, or cocoa powder. Increase the protein even more by adding toppings like nuts, seeds, almond milk, Greek yogurt etc.. Or mix in your favourite protein powder.
Perfect for Meal Prep: This recipe comes together in minutes and lasts in the fridge for several days. Make a big batch and you have high protein breakfasts for the week!
🥘Ingredients and Substitutions
- Almond Milk - Any type of dairy or non-dairy milk will work for overnight oats. You can also use yogurt keeping in mind the consistency may be thicker.
- Almond butter - Any type of nut butter works in this recipe including peanut butter.
- Do You Have Nut allergy? - Use a seed butter such as sunflower or pumpkin.
- Hemp hearts - Any type of seeds can be used in place of hemp hearts keeping in mind hemp hearts provide a good dose of protein.
- Chia seeds - Flax or sesame seeds would be great alternatives.
For a complete list of ingredients see the recipe card below.
Optional Toppings for Protein Overnight Oats
The sky's the limit when it comes to toppings. The toppings you choose can also add additional protein to your overnight oats.
- chopped nuts
- seeds such as pumpkin or sunflower
- fruit
- extra milk, coconut milk
- maple syrup, honey, brown sugar
- toasted coconut
- extra nut butter
- yogurt
- cottage cheese
- cinnamon
- sprinkle on some of my
- go savoury with a poached or fried egg
Variations
Strawberry or Peaches and Cream - Add vanilla extract to the base recipe and top with strawberries or peaches and a splash of cream. Vanilla protein powder would also add some extra flavour and sweetness. Not to mention the extra boost protein.
Peanut Butter and Jam - Use peanut butter in the overnight oats base recipe and top with a small spoon of your favourite jam.
Chocolate Peanut Butter Cup - Add chocolate protein powder or cocoa powder to the base and top with a few sprinkles of chocolate chips. This one is perfect for the kids!
Extra Creamy - It's easy to turn these into creamy overnight oats by adding extra milk. You can easily double the amount used in this recipe.
🔪How to Make High Protein Overnight Oats
Step 1 - In a large enough bowl to hold all the ingredients add the oats, chia seeds, hemp hearts, and nut butter.
Step 2 - Add a splash of milk and stir. Adding a small amount first helps to combine everything before adding the rest.
Step 3 - Add the rest of the milk and stir well to combine everything.
Step 4 - Cover or transfer the mixture into an airtight container or glass jars and refrigerate overnight or up to 5 days. Serve warm, cold, or at room temperature topped with your favourite toppings.
For detailed instructions see the recipe card below.
Expert Tips
Stir in a small amount of milk first to make it easier to combine all of the ingredients.
Use Rolled Oats for best results. They are also sometimes called Old Fashioned Oats or Flaked Oats. Quick oats can produce a mushy texture and Steel Cut oats can be chewy. However, if you add some extra milk and let them sit in the fridge a bit longer steel cut oats can also work.
Warm in the microwave in small increments stirring in between for best results when heating.
Recipe FAQs
Are overnight oats a good source of protein?
Overnight oats can be a great source of protein depending on the ingredients used. Adding additional ingredients like hemp hearts, nut butter, or a scoop of protein powder can increase the protein. As well as adding toppings such as Greek yogurt. This recipe has 10 grams of protein without the toppings.
Does protein powder go bad in overnight oats?
Protein powder does not change when added to overnight oats.
Why put chia seeds in overnight oats?
Chia seeds create a creamy pudding like texture to your overnight oats. They also add extra fiber, protein and healthy fats. They are also flavourless when added to overnight oats so you get all the benefits without altering the taste.
What kind of oats are best for overnight oats?
The best kind of oats to use are rolled oats; also known as old fashioned, or rolled oats. They create the most desirable texture that isn't too soft or too chewy. Quick oats can result in a mushy texture and steel cut oats can be too chewy and hard.
Do you cook the oats before making overnight oats?
You do not need to cook the oats before making overnight oats. Soaking them overnight will soften them into a creamy texture.
More High Protein Breakfast Recipes
- Tiramisu Overnight Oats
- Ricotta Protein Pancakes
- Easy Baked Frittata
- Healthy Low-Sugar Granola
Tried this recipe? I would love it if you could leave a star rating ⭐️⭐️⭐️⭐️⭐️ and/or a comment below. You can also follow me on social media here on Facebook, Instagram, and Pinterest!
📖 Recipe
HIGH PROTEIN OVERNIGHT OATS
Overnight oats are an easy make-ahead breakfast! With all the extra add-ins this recipe packs a big protein punch!
4.86 from 35 votes
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Course: Breakfast
Cuisine: All
Prep Time: 5 minutes minutes
Servings: 2
Calories: 251kcal
Author: Andrea Mut
Ingredients
- ½ cup oats, rolled, old fashioned, or large flake
- ¾ cup dairy or non-dairy milk
- 2 tablespoon nut or seed butter
- 1 tablespoon hemp hearts
- 2 teaspoon chia seeds
OPTIONAL TOPPINGS
- 1 tablespoon chopped nuts
- 1 tablespoon pumpkin or sunflower seeds
- 1 teaspoon maple syrup or honey
- fruit
- extra milk
- unsweetened coconut
Instructions
In a glass jar or a bowl, combine oats, nut butter, chia seeds, and hemp hearts. Add a splash of the milk and mix everything together. Add in the rest of the milk and stir to combine.
½ cup oats, rolled, old fashioned, or large flake, 2 tablespoon nut or seed butter, 1 tablespoon hemp hearts, 2 teaspoon chia seeds, ¾ cup dairy or non-dairy milk
Cover and refrigerate overnight, or up to 5 days.
Serve warm or cold. You can warm it up in the microwave. Heat in small increments, stirring often, until it’s the temperature you like.
Top with any of your favourite toppings.
Notes
STORAGE: Will keep in the fridge, in an airtight container, for up to 5 days or freeze for 6 months.
MAKE IT VEGAN: Use non-dairy milk such as almond, coconut or cashew.
MAKE IT NUT FREE: Use seed butter instead of nut butter and add extra seeds instead of the chopped nuts as a topping.
NUTRITION FACTS - These calculations are made with the base recipe only and do not include any toppings. Please note that these calculations are an estimate only and have not been approved by a registered dietitian. I use an online nutritional calculator from My Fitness Pal to calculate the numbers.
Nutrition
Serving: 1serving | Calories: 251kcal | Carbohydrates: 21g | Protein: 10g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1g | Fiber: 5g | Sugar: 4g
Tried this recipe?Mention @MyPocketKitchen or tag #mypocketkitchen!
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Reader Interactions
Comments
Cheryl Forbes says
Can the overnight oats be stored in a plastic container? I didn’t have a glass container with a top so used a glass bowl and covered it tightly with tin foil. I have lots of plastic containers with lids but not sure if that will affect the taste. Thanks
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Andrea says
Hi Cheryl! Yes plastic containers are perfectly fine. Hope you enjoy the oats!
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Sharon says
We make these overnight oats all the time. I always make 4 times the batch and just store in large container for convenience. We always serve with berries, Greek yogurt and maple syrup . My husband is frantic when we run out! Thanks for such an easy breakfast Andrea. I love all your recipes!Loading...
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Andrea says
Hi Sharon! I'm so happy to hear you and your husband are enjoying the oats. We share the same favourite toppings too! Thanks so much for commenting.
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Sigi Wiese says
Hi Andrea, I just found your blog. Had a look through your breakfast recipes and know that I will try quite a few as I love variety.
I've never seen a recipe stating the ingredients with every step. This is ingenious, saves us to scroll up to check all the time if your memory is useless like mine;-)
Cheers and arohanui from Aotearoa New ZealandLoading...
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Andrea says
Hi Sigi, I am so happy you found my website! I am still working on adding that feature to all the recipes but I'm thrilled that you find it helpful. Let me know which breakfast recipes you try!
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SHANNON HATHERLEY says
Your overnight oats recipe is my absolute favourite. I have them at least 3 times every weekLoading...
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Andrea says
I'm so happy you are enjoying them Shannon! Thanks for commenting!
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Karen says
Sorry if this seems like a silly question but do you cook the oats first?
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Andrea says
Hi Karen!
No silly questions here! No need to cook the oats. The overnight soaking softens them for eating. Hope you give the recipe a try!Loading...
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Kim LeBlanc says
Love this recipe Andrea! I add sliced bananas to mine and a little dab of honey to the oats after it's been warmed up. It is so delicious!! Thank youLoading...
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Andrea says
My pleasure! So happy you enjoyed it. Bananas and honey are a great combo!
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Aline says
Good morning, Made quite a few of your recipes and so far I was never disappointed. Love the overnight oatmeal. Thank You 😊Loading...
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Andrea says
My pleasure Aline! So happy you are enjoying the recipes. Thanks for commenting!
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Jeanine says
Love this recipe! It has become a breakfast standard, alternating with Eggie Bites! The combos are almost endless...the portions are perfect!
Thanks AndreaLoading...
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Susan says
Oh my Gosh! Best breakfast ever! I am addicted…that’s a good thing right? I add a splash of oatmilk in the morning with cinnamon and a teaspoon of organic pumpkin seeds! YUMMY! I love your recipes and have tried many! Very grateful! ❤️Loading...
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Andrea says
Definitely worse things to be addicted to lol! So happy you are enjoying the recipes 🤗
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CLAUDINE SCHUSTER says
My favorite breakfast of all time!! I make a batch on Sunday and it lasts me for days!! High in protein ,super easy to make and tastes AMAZING!!!Great start to my day every time!!!Loading...
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Andrea says
Awesome! I'm so happy you have been enjoying the oats! Thanks for commenting!
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Donna says
TMI but this helps so much to regulate you. Best part, drizzle of honey warm from microwave with a splash of almond milk and you’d swear you were eating rice pudding. I love all your recipes Andrea, haven’t made one yet that wasn’t delicious.
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Andrea says
Thank you for your comment Donna! I'm so happy you are enjoying the oats and everything else!
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Nicole says
Hi, this is my absolutely favorite recipe, I look forward to having it in the morning. I have always found it too much so I double it and divide it into 4 meals. I add raw sunflower seeds to it the night before, when I warm it up in the morning I add maple syrup and some fruit... Oh man, I absolutely love it. I often have it for dinner as I don't feel like meaty dinner.. Thank youLoading...
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Andrea says
Hi Nicole! That's amazing! I should try that for dinner sometimes too! I'm often not very hungry for dinner so it would be perfect! So happy you are loving the recipe!
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Jos says
Best. Breakfast. Ever. I add raspberries and some maple syrup. So satisfying and delicious. Life changer (now that Gina taught me that it’s ok to eat breakfast 😉). Thank you! Every recipe is just amazing!Loading...
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Andrea says
Thanks so much Jos! So happy you enjoyed it!
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Jemmsie says
I am loving this recipe! I add about 1 tsp of cinnamon to it and find that is fantastic!Loading...
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Andrea says
Nice addition! So happy you enjoyed it!
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Lauren says
Hi there quick question can we use Greek 5% yoghurt in the same quantity as the milk ??
Thanks
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Andrea says
Hi Lauren! You can but keep in mind the oats will be much thicker consistency. Enjoy!
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Liane says
Hi! Do we add the 1/2 cup of milk into the jar for overnight or juts a “splash”?
Thanks!
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Andrea says
Hi Liane! You can just pour it in and stir. If it makes the jar too full you can mix it in a bowl first and then put in a jar. Enjoy!
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Heather says
Is there any nutritional info on these recepies?
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Andrea says
Hi Heather!
I don't have a program to run the nutritional info for the recipes.Loading...
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Suzanne says
Well, here’s to another great recipe. I used to make one very similar but this one is better. After it sat in the fridge overnight, I did add just a splash more milk, about 2 tbsp of unthawed wild blueberries, scant amount of coconut and crushed up toasted pecans. It was awesome, I am full and this will keep anyone sustained for quite a few hours.Loading...
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Margot says
This is great. Love the tip snooty frozen blueberries because I can’t find good fresh ones now.Loading...
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Clare says
I'm not sure what kind of oats to use for this recipe, there are so many! I bought Quaker Large Flake oats (it says cooks in 4-5 minutes). Will this work for this recipe?
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Andrea says
Hi Clare!
Yes large flake, old fashioned and rolled oats are all the same thing so you got the right ones! Hope you enjoy!Loading...
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