Protein Overnight Oats

These protein overnight oats have 30 grams of protein and surprisingly don’t use any protein powder! Their protein comes primarily from greek yogurt, milk and peanut butter, which I find is a lot easier for my system to process in the morning.

This is the type of breakfast that will stick with you and keep you going for hours.

I’m not opposed to adding protein powder to my overnight oats, but I don’t always love the texture it gives them. That’s why I love this recipe so much. It has a creamy, smooth texture and is so easy to make!

image of protein overnight oats made without protein powder

These overnight oats come together in about 5 minutes and last in the fridge for up to 4 days. I usually make a batch of 4 at the beginning of the week, so each morning I have one ready to go (on Fridays I like to treat myself to a bagel).

Having a healthy, protein-packed breakfast each morning helps me start my day on the right foot.

Getting the Ratio in These Protein Overnight Oats Just Right

Oatmeal can be a divisive topic. Most people prefer their oatmeal one of two ways. Either thick like paste, or thinner and a bit wetter. I’m going to be honest with all of you, I like my oatmeal a bit “wetter.”

However, that’s not how this recipe is formulated. I created this recipe to make a thicker oatmeal once it comes out of the fridge. This way everyone is happy in the end!

People who like a thick oatmeal can eat it straight out of the fridge and anyone who wants it a bit thinner can add a splash of milk or water.

I find that the proper ratio of liquid to oats varies based on a lot of factors. For instance, I love adding chia seeds to my oats because they’re a great source of fiber, omega-3s, and protein. But they absorb a ton of moisture!

image of milk being poured into overnight oats

Usually I stick to a 1:1 ratio of oats to milk, but I use 2/3 of a cup of milk in this recipe because of the chia seeds.

How Far in Advance Do You Need To Make Overnight Oats?

Despite their name, overnight oats don’t actually have to sit in the fridge overnight.

However, they do need a bit of time to soak up the water or milk and soften. If I forget to make my overnight oats ahead of time, I find they only need about 3 hours to soak before they’re ready to go. They’re definitely a bit thinner when they soak for less time though.

Letting them sit overnight not only helps them fully soften, it also gives the flavors a chance to develop.

Long story short, an overnight soak is ideal but not necessary if you are short on time.

Can Overnight Oats Be Eaten Warm?

Not everyone can get behind the idea of eating uncooked, cold oats. And I get it, if you haven’t tried overnight oats before it does seem like an odd concept.

But trust me on this one, cold overnight oats are absolutely delicious. They’re also an incredibly refreshing breakfast on a warm day.

With that be said, you can eat overnight oats warm. They can be heated just like any other bowl of oatmeal. Pop them into the microwave and heat in 30 second intervals until they’re warm.

Substitutions and Swaps

While I love this recipe for protein overnight oats just the way it is, I know some of you might not have all of these ingredients on hand!

image of protein packed overnight oats made without protein powder

Below are some swaps and substitutions that can be made in this recipe:

  • Rolled Oats – This recipe turns out best with rolled or old-fashioned oats. You can use quick oats if that’s all you have, but you should reduce the amount of water or milk to 1/2 a cup.
  • Chia Seeds – If you don’t have chia seeds, you can omit them from this recipe. They absorb a lot of liquid though, so you will need to reduce the amount of milk to 1/2 cup to get the right consistency.
  • Brown Sugar – This recipe uses brown sugar, which gives it great flavor! You can also use honey or any sweetener you like.
  • Greek Yogurt – Greek yogurt adds a wonderful creaminess to these oats along with a lot of protein. However, you can use any yogurt you have or like, or use dairy free yogurt.
  • Peanut Butter – I love adding a spoonful of peanut butter, but any nut butter or spread (like Nutella) would taste great.
  • Berries – These oats turn out best with 1 cup of ripe, juicy berries. I usually add a mixture of blackberries, raspberries and blueberries, but any berry will work. You can also use frozen fruit.
  • Milk – I prefer making these oats with skim milk but you can also use water or any dairy free milk.
  • Chopped Nuts – This is an optional topping, but they add a lovely bit of texture! I love using chopped walnuts or honey roasted peanuts.

Tips for Making The Best Protein Overnight Oats

  • Make your oats in a sealable container like a mason jar!
  • Feel free to double this recipe or make multiple jars to last the entire week.
  • These protein overnight oats stay good in the fridge for up to 4 days.
  • If you like your oatmeal a bit thinner, I suggest adding a splash of water or your favorite milk before eating.
  • Top your overnight oats with peanut butter, fresh berries, and a sprinkle of chopped nuts to take them to the next level.
image of peanut butter protein overnight oats

Let Me Know What You Think!

If you try this recipe for protein overnight oats, I’d love to hear what think of it! Please leave a rating, and let me know your thoughts by sharing a comment.

Also please tag me @chelsweets, and use the #chelsweets so that I can see your amazing creations on social media!

Other Recipes You Might Like:

Yield: 1

Protein Overnight Oats

image of protein overnight oats made without protein powder

These protein overnight oats are the best breakfast! They come together in a few minutes and a great way to start the day.

Prep Time 5 minutes
Additional Time 3 hours
Total Time 3 hours 5 minutes

Ingredients

Protein Overnight Oats

  • 1/2 cup old fashioned or rolled oats (50 grams)
  • 2 tsp chia seeds (6 grams grams)
  • 2 Tbsp brown sugar or honey (20 grams)
  • 1/2 cup plain Greek yogurt or dairy-free yogurt (110 grams)
  • 1 Tbsp peanut butter or nut butter (16 grams)
  • 1 cup fresh or frozen berries (125 grams)
  • 2/3 cup milk of your choice (160 grams)

Optional Topping:

  • fresh berries
  • chopped nuts
  • peanut butter or nut butter

Instructions

  1. Add 1/2 cup rolled oats, 2 tsp chia seeds, 2 Tbsp brown sugar, 1/2 cup greek yogurt, 1 Tbsp peanut butter, 1 cup frozen berries, and 2/3 cup of milk into a mason jar or bowl.
  2. Cover and refrigerate for at least 3 hours or overnight.
  3. When you're ready to eat the oats, remove from the fridge. Give the oats a good stir to mix the ingredients together. You’ll see that the oats absorbed a lot of the liquid, so you might want to add a little more water or milk of your choice before eating.
  4. If desired, top with additional fresh berries, chopped nuts and/or a spoonful of peanut butter and enjoy cold!
  5. These protein overnight oats keep in the fridge for up to 4 days.

Notes

How To Make the Best Protein Overnight Oats:

  • Make your oats in a sealable container like a mason jar!
  • Feel free to double this recipe or make multiple jars to last the entire week.
  • These protein overnight oats stay good in the fridge for up to 4 days.
  • If you like your oatmeal a bit thinner, I suggest adding a splash of water or your favorite milk before eating.
  • Top your overnight oats with peanut butter and a sprinkle of chopped nuts to take them to the next level.

Nutrition Information

Yield

1

Serving Size

1

Amount Per Serving Calories 487Total Fat 11gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 5gCholesterol 29mgSodium 531mgCarbohydrates 73gFiber 10gSugar 52gProtein 30g

Let me know what you think!