With oats, milk, yogurt, protein powder, peanut butter, honey and chia seeds, these protein overnight oats are a simple and healthy make-ahead breakfast.
When it comes to breakfast, you always want to start it off right - from banana chia pudding to hash brown egg muffins to mango crepes.
During the week however I always go with oatmeal. It is partly out of convenience and partly being healthy. And of course it tastes good.
But I always made it fresh. I didn't jump on the overnight oats bandwagon until recently. The real benefit is you just quickly prepare everything the night before and it is ready once you are up in the morning.
And if you are looking for a protein rich breakfast which is also healthy these protein overnight oats should be at the top of the list.
Not only do you get protein from some protein powder, but you get even more from the peanut butter and Greek yogurt. I mean it is loaded with 22 grams of protein.
Bonus is you can customize it however you want by topping with some fruit, nuts or granola. Oh and they're gluten-free! And if you are a fan of mangos, these mango overnight oats hit the spot. Or if cinnamon is your jam, go with these cinnamon overnight oats.
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Ingredient Notes
- Old-fashioned oats - the base of the overnight oats. DO NOT use quick cooking oats.
- Greek yogurt - key in adding creaminess and additional nutrients.
- Protein powder - make sure it is a powder where you like the flavor. I use chocolate.
- Peanut butter - adds flavor, protein and helps with the consistency.
- Chia seeds - helps thicken the oats and creates that pudding-like consistency.
- Honey - gives a little sweetness to offset the tartness from the yogurt.
Ingredient Swaps
As with any recipe, you can mix up the ingredients if you prefer. Some variations include:
- While I'm partial to whole milk, skim or fat-free milk works as well or even dairy-free milk like almond or oat milk.
- Greek yogurt is my go-to for added creaminess, but regular yogurt is a good substitute.
- If you are allergic or don't like peanut butter, almond butter works great or a nut-free butter like sunflower seed butter can be used.
- Chia seeds are great for thickening the oats, but flax seeds work too.
- I like to use honey for added sweetness, however you can use maple syrup or just sugar if you prefer.
Step-by-Step Photos
Combine all of the ingredients in a glass jar and cover with a lid or plastic wrap. Place in the fridge overnight. Uncover and stir before adding your favorite toppings.
FAQs
These overnight oats don't actually take all night. It can be ready in about 2 hours. It is just best overnight as you make the night before and enjoy the next morning.
Yes. Just use a dairy-free milk, dairy-free yogurt and maple syrup. Also use a plant-based protein powder.
Of course not. You'll get plenty of protein without it. It can be pricey and not everyone is a fan of the flavor so just skip if needed.
Chia seeds help absorb some of the liquid which makes the oats pudding-like. You can use flax seeds as a substitute or omit entirely, but you'll need to cut the milk by half.
This is entirely your preference. I like them warm so throw them in the microwave before eating.
Health Benefits
Oats/oatmeal is one of the best ways to start the day. There are a ton of benefits, including:
- High in fiber, which keeps you full long
- Contain more protein than most grains
- Rich in antioxidants, which can help lower blood pressure
- Lower cholesterol
- Help lose weight
Pro Tips/Recipe Notes
- Make sure you use a protein powder where you enjoy the taste.
- Overnight oats can be stored in the fridge for up to 5 days so you can make a batch for the week.
- You can adjust the sweetness level by adding or taking away honey in tablespoon increments.
- If you want warm oats, heat in the microwave for 45-60 seconds, or until warmed through.
Other Breakfast Recipes
If you’ve tried this protein overnight oats recipe or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.
Protein Overnight Oats
Ingredients
- ½ cup rolled old-fashioned oats
- ½ cup whole milk
- ¼ cup Greek yogurt
- 1 tablespoon protein powder
- 1 tablespoon peanut butter
- 1 tablespoon chia seeds
- 1 tablespoon honey
- ½ teaspoon vanilla extract
- ¼ teaspoon ground cinnamon
- fruit, nuts, granola for topping
Instructions
- Combine all ingredients except the toppings in a small glass jar. Cover with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight.
- Uncover the next day and stir well. Top with some fruit or nuts.
Notes
- Make sure you use a protein powder where you enjoy the taste.
- Overnight oats can be stored in the fridge for up to 5 days so you can make a batch for the week.
- You can adjust the sweetness level by adding or taking away honey in tablespoon increments.
- If you want warm oats, heat in the microwave for 45-60 seconds, or until warmed through.
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