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    You Are Here: Home → Breakfast

    Protein Overnight Oats

    January 8, 2022 | Updated May 24, 2023 by Ryan Leave a Comment

    26 shares
    Jump to Recipe Print Recipe
    protein oats with fruit in mason jar
    fruit and granola on top of some protein overnight oats in glass jar
    protein overnight oats with fruit and granola in mason jar
    protein overnight oats in mason jar with fruit

    With oats, milk, yogurt, protein powder, peanut butter, honey and chia seeds, these protein overnight oats are a simple and healthy make-ahead breakfast.

    fruit and granola on top of some protein overnight oats in glass jar

    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 - like these chocolate baked oats. 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.

    Jump to:
    • Ingredient Notes
    • Ingredient Swaps
    • Step-by-Step Photos
    • FAQs
    • Health Benefits
    • Pro Tips/Recipe Notes
    • Other Breakfast Recipes
    • Protein Overnight Oats
    protein overnight oats in mason jar with fruit

    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

    process-shots of making oats in jar

    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

    How Long Do Overnight Oats Take?

    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.

    Can I Make Vegan?

    Yes. Just use a dairy-free milk, dairy-free yogurt and maple syrup. Also use a plant-based protein powder.

    Do I Have to Use 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.

    Do I Have to Use Chia Seeds?

    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.

    Do I Eat Overnight Oats Hot or Cold?

    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.
    protein oats with fruit in mason jar

    Other Breakfast Recipes

    • overhead shot of chocolate peanut butter banana breakfast cookies on cooling rack
      Chocolate Peanut Butter Banana Breakfast Cookies
    • chocolate chia seed pudding in glass bowl on dish towel
      Chocolate Chia Seed Pudding
    • overhead shot of banana baked oatmeal on white plate and in square baking pan
      Banana Baked Oatmeal
    • dark chocolate hazelnut granola in orange bowl on dish towel
      Chocolate Hazelnut Granola

    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.

    fruit and granola on top of some protein overnight oats in glass jar
    Print Recipe
    5 from 1 vote

    Protein Overnight Oats

    With oats, milk, yogurt, protein powder, peanut butter, honey and chia seeds, these overnight oats are a simple and healthy make-ahead breakfast.
    Prep Time5 minutes mins
    Total Time5 minutes mins
    Course: Breakfast
    Cuisine: American
    Servings: 1
    Calories: 495kcal
    Author: Ryan Beck

    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.

    Nutrition

    Serving: 1g | Calories: 495kcal | Carbohydrates: 61g | Protein: 22g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0g | Cholesterol: 12mg | Sodium: 184mg | Potassium: 256mg | Fiber: 10g | Sugar: 27g
    Did You Try This Recipe?I love seeing what you make so mention @ChiselandFork or tag #chiselandfork on Instagram and please give a star rating below!
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