High Protein Overnight Oats
High-protein overnight oats are the quickest and most delicious way to a protein-packed breakfast on the go. These overnight oats have 36 grams of protein in the base recipe alone, giving you sustained energy until lunch.
Skip the grainy protein powder and opt for collagen powder instead for more nutrients. Add an egg yolk, chia seeds, milk and yogurt for a boost in protein.
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What Are High Protein Overnight Oats
High-protein overnight oats are oats that have been packed full of protein-rich foods, then soaked in liquid overnight to achieve a similar texture to yogurt without any cooking involved. Overnight oats are a great make-ahead breakfast option and can be full of protein if made the right way.
Recipe Highlights
- Meal prep breakfast idea
- Takes 5 minutes to make
- Tons of flavor options
- Protein-packed
- Healthy breakfast idea
- Freeze for later
How to Make High Protein Overnight Oats
Protein-rich overnight oats are the perfect way to start your morning, however, these can also be used as a high-protein snack throughout the day. You can even make them decadent enough to eat as a healthy dessert!
Base High Protein Overnight Oats Ingredients
- Old-fashioned rolled oats or sprouted rolled oats – These are the two best options for oats to use in an overnight oat recipe. Steel cut are too hard and quick oats get mushy.
- Collagen powder – Collagen powder is the added protein source in this recipe versus protein powder. Most protein powders have fillers and additives that I just can’t get on board with. However, collagen powder is a great source of clean protein. This is the one we use.
- Chia seeds – chia seeds add more protein, fiber, healthy fats, and amazing texture to this recipe.
- Milk – Another source of protein (as well as all the other macronutrients). We use raw milk, however, if you aren’t comfortable with that then just be sure it’s a good quality milk.
- Yogurt – Yet another protein source for these overnight oats. We make homemade yogurt using raw milk, however, feel free to use store-bought. Just make sure it doesn’t have any added sugar or other nasty ingredients.
- Honey – the sweetener of choice for us since it’s on the sweeter side. However, maple syrup is a great choice for another natural sweetener that isn’t too sweet.
- Egg yolk – this is totally optional, but it adds more protein and healthy minerals to the recipe. If you aren’t comfortable eating raw egg yolks, then skip this.
Step by Step Instructions (with photos)
- Combine the milk, yogurt, honey, and egg yolk in a 16 oz, wide-mouth mason jar. Then add the chia seeds and stir.
- Next, add the collagen powder and stir.
- Then, add the oats and any other mix-ins and stir.
- Cover with the lid and place in the refrigerator for at least 4 hours, and up to 5 days.
High Protein Overnight Oats Storage
High-protein overnight oats are perfect for storing. They can be made, stored, and eaten in the same jar – making clean-up a breeze!
Refrigerator
High protein overnight oats last for about 5 days in the refrigerator, making them the perfect weekday make-ahead breakfast idea!
Freezer
You can freeze overnight oats in the freezer for up to 3 months too! Simply place them in a freezer-safe jar and leave extra room at the top of the jar to allow for expansion.
High Protein Overnight Oats Flavors
Cinnamon Apple: Add 1/4 tsp cinnamon, 1/8 cup diced apples, and add 2 tbs raisins, then top with granola and more apples.
Chunky Monkey Oats: Substitute 1 mashed banana for the yogurt, add 1 tbs peanut butter, 2 tsp cacao powder, and a handful of chocolate chips. You could also add coconut flakes or crushed walnuts to this.
Mint Chocolate Chip: Add 1/8 tsp peppermint extract (no more than 1/8 tsp since this goes a LONG way) and a handful of chocolate chips. You can also add 2 tsp cacao powder to make it even more chocolatey.
Strawberries & Cream– Add 1 tsp of vanilla extract. Dice up a few fresh strawberries and top with heavy cream or whipped cream.
Chocolate Peanut Butter Banana– Substitute the yogurt with 1 mashed banana and add 2 tsp cacao powder and 1 tbs of peanut butter. Then, top with banana slices and chocolate chips.
Peanut Butter & Jelly– Add in 1 tbs peanut butter, and 1 tbs jelly, then sprinkle the top with roasted peanuts and a dollop of jelly! You can also top, or mix in some fresh berries to this one.
Blueberry Cheesecake Overnight Oats – Add 1 tsp vanilla extract to the base recipe then stir in fresh blueberries and about 1/8 cup softened cream cheese to the mixture.
High Protein Overnight Oats Tips
- Use a big enough jar – be sure to use a jar that is large enough to account for expansion as well as stirring the ingredients. The perfect jars for this recipe are these 16 oz wide-mouth mason jars.
- Wide-mouth jar – be sure to use a wide-mouth jar, like these, so you can easily spoon the overnight oats.
- Make a big batch – if you’re making a large batch, then I’d mix them up in a large bowl and spoon them into each jar separately.
- Fresh fruit – be sure to only add fresh fruit up to 3 days in advance so it stays fresh.
- Rolled oats – Be sure to use rolled oats for overnight oats for the best texture.
How to Add More Protein to Overnight Oats
There are so many ways you can add more protein to the base recipe of your overnight oats. Here are some additional ideas for you:
- Cottage cheese
- Nut butter
- Steel-cut oats – steel cut oats have more protein than rolled oats, but only use about 1/4 cup mixed in with the rolled oats so it doesn’t ruin the texture.
- Protein powder – if you have a protein powder you love and trust, go ahead and toss that in!
How to Make High Protein Overnight Oats Healthier
- Quality ingredients – be sure to use the best quality ingredients, especially when working with dairy and egg products. Look for organic, pasture-raised.
- Watch the mix-ins – The mix-ins are usually where people go wild and can ruin the nutrient profile of their overnight oats. Keep these whole-food based with minimal added sugars.
- Balance the macronutrients – be sure to use protein, carbohydrates, and fats in your overnight oats to keep your blood sugars balanced.
Serving Suggestions
Served cold
This is my favorite way to enjoy these high-protein overnight oats – straight out of the refrigerator. Cold overnight oats taste great and take less time!
Served warm
If you just can’t imagine eating oatmeal cold, then feel free to warm these overnight oats in the microwave for about a minute, or over low heat on the stovetop until warmed through.
Topping Suggestions
- Nut butter
- Jam
- Hemp seeds
- Nuts & seeds
- Sliced banana
- Berries
- Sliced mango
- Kiwi
- Peaches
- Heavy cream (peaches and cream or berries and cream)
- Cacao nibs
- Dark chocolate chips
- Marshmallow fluff
- Coconut flakes
- Dried fruits
- Granola
- Cinnamon
- Melted dark chocolate
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- Berkey water filter (we use the Royal because we drink an insane amount of water!)
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- 16 oz wide-mouth mason jars
- Collagen powder
- Organic sprouted rolled oats
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High Protein Overnight Oats FAQ
Overnight oats can be a great source of protein if there are intentional protein-rich ingredients added to the recipe. However, if you’re just using oats and milk or water then that wouldn’t be a good source of protein.
Overnight oats can be great for weight loss if using whole-food ingredients in the recipe along with balanced macronutrients.
There are many ways to add more protein to overnight oats. Adding ingredients such as protein or collagen powder, dairy products like milk, yogurt, cottage cheese, and nuts, seeds, and nut butters can all boost the protein content of overnight oats.
The best oats for overnight oats are old-fashioned, or sprouted, rolled oats. Steel-cut oats are too crunchy and quick oats get too mushy.
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High Protein Overnight Oats
Ingredients
Equipment
Method
- Combine the milk, yogurt, honey, and egg yolk in a 16 oz, wide-mouth mason jar.
- Add the chia seeds and stir.
- Next, add the collagen powder and stir.
- Then, add the oats and any other mix-ins and stir.
- Cover with the lid and place in the refrigerator for at least 4 hours, and up to 5 days.
Video
Notes
High Protein Overnight Oats Storage
High-protein overnight oats are perfect for storing. They can be made, stored, and eaten in the same jar – making clean-up a breeze!Refrigerator
High protein overnight oats last for about 5 days in the refrigerator, making them the perfect weekday make-ahead breakfast idea!Freezer
You can freeze overnight oats in the freezer for up to 3 months too! Simply place them in a freezer-safe jar and leave extra room at the top of the jar to allow for expansion.High Protein Overnight Oats Flavors
Cinnamon Apple: Add 1/4 tsp cinnamon, 1/8 cup diced apples, and add 2 tbs raisins, then top with granola and more apples. Chunky Monkey Oats: Substitute 1 mashed banana for the yogurt, add 1 tbs peanut butter, 2 tsp cacao powder, and a handful of chocolate chips. You could also add coconut flakes or crushed walnuts to this. Mint Chocolate Chip: Add 1/8 tsp peppermint extract (no more than 1/8 tsp since this goes a LONG way) and a handful of chocolate chips. You can also add 2 tsp cacao powder to make it even more chocolatey. Strawberries & Cream– Add 1 tsp of vanilla extract. Dice up a few fresh strawberries and top with heavy cream or whipped cream. Chocolate Peanut Butter Banana– Substitute the yogurt with 1 mashed banana and add 2 tsp cacao powder and 1 tbs of peanut butter. Then, top with banana slices and chocolate chips. Peanut Butter & Jelly– Add in 1 tbs peanut butter, and 1 tbs jelly, then sprinkle the top with roasted peanuts and a dollop of jelly! You can also top, or mix in some fresh berries to this one. Blueberry Cheesecake Overnight Oats – Add 1 tsp vanilla extract to the base recipe then stir in fresh blueberries and about 1/8 cup softened cream cheese to the mixture.High Protein Overnight Oats Tips
- Use a big enough jar – be sure to use a jar that is large enough to account for expansion as well as stirring the ingredients. The perfect jars for this recipe are these 16 oz wide-mouth mason jars.
- Wide-mouth jar – be sure to use a wide-mouth jar, like these, so you can easily spoon the overnight oats.
- Make a big batch – if you’re making a large batch, then I’d mix them up in a large bowl and spoon them into each jar separately.
- Fresh fruit – be sure to only add fresh fruit up to 3 days in advance so it stays fresh.
- Rolled oats – Be sure to use rolled oats for overnight oats for the best texture.
About Me
thanks for trying out these high-protein overnight oats! Let me know your favorite flavor below!