These overnight oats with protein powder are a delicious and filling way to start your day! Packed with 26 grams of protein and made with simple ingredients. They only take 5 minutes to prep and are perfect for meal prep and busy mornings!
Overnight oats have always been one of my favorite things to eat for breakfast. They are easy to make, nutritious, and made from clean eating ingredients. And I'm excited for you to try these protein powder overnight oats.
Rolled oats, the main ingredient in overnight oats, are high in fiber, packed with magnesium, zinc, and iron, and are low on the glycemic index. I always add chia seeds to my overnight oats as well - they contain antioxidants, omega-3's, protein, and fiber. So much nutrition packed into this high protein breakfast.
What exactly are overnight oats? Essentially they are a different way of preparing oats. Instead of boiling oats with water to cook them, you let the oats soak overnight in milk (dairy free or regular) to soften the oats. There are lots of ways to customize overnight oats to your liking and they can be a super healthy breakfast.
- HIGH PROTEIN BREAKFAST - Just one serving of these overnight oats with protein powder contains 26 grams of protein. Add in a scoop of your favorite nut butter and you have roughly 30 grams of protein! Note: If using dairy-free milk, you will have less protein.
- PERFECT FOR FOOD PREP - With just 5 minutes of prep time, you can have a healthy breakfast ready and in the fridge for the days ahead.
- CUSTOMIZABLE - This recipe has a very simple base which is delicious as is, but can be customized in so many ways to satisfy any flavor cravings you have.
Ingredients for Protein Powder Overnight Oats
A complete list of ingredients and the amounts can be found in the recipe card below. Specific notes and substitutions are listed here.
ROLLED OATS - Rolled oats, also know as old fashioned oats, should be used for overnight oats and not quick cooking oats. Make sure to use certified gluten-free oats if needing these to be gluten free.
MILK - Because I am mostly dairy free, I use plain unsweetened almond milk in these overnight oats. You can choose any milk you'd like.
PURE MAPLE SYRUP - Used to lightly sweeten the oats. You can skip if you don't want the added sugar. You can also use coconut sugar or brown sugar in its place.
PROTEIN POWDER - You're going to need some of this for overnight oats with protein powder 😉 I typically use chocolate because I think it tastes better, but you can use any flavor protein powder you'd like. Vanilla protein would be another great choice.
CHIA SEEDS - Chia seeds are extremely nutritious and overnight oats are a great way to get some of these into your day. They also help to add some protein. Chia seeds don't have any flavor so there is no reason to skip them.
Clean food tip: I highly recommend organic oats. Like most grains, oats are sprayed with glyphosate (an herbicide that’s been linked to increased cancer risk and potential hormone disruptor) prior to being harvested.
Which Protein Powder Can I Use?
First and foremost, use one that you think tastes good! There are a lot of not-so-good protein powders on the market that are chalky and just taste bad. If you have one you love, use that. There really isn't a wrong or right protein powder.
You can use any flavor you like, but I would start with either chocolate or vanilla. I have used both, but typically use chocolate since I think chocolate protein powders taste better.
I have heard good things about Sprout Living protein powder (though I have not tried it) and have always been a fan of Garden of Life chocolate protein (which is what I use to make these). Both are vegan protein powders. If you are looking for a whey protein, I would again recommend Garden of Life. Their whey protein is made from simple organic ingredients and they also use pasture-raised/grass-fed cows.
Clean food tip: Whichever protein powder you use, look for one that is organic (to ensure there are no synthetic pesticides or GMO ingredients), is low in added sugars, doesn't have artificial flavors (or "natural flavors" if you can avoid it), and is free of soy protein concentrate or isolate. Most protein powders will have stevia leaf (okay if actually stevia "leaf") and/or artificial sweeteners such as erythritol (in minimal doses it's okay and make sure it's organic.) Check out Truvani for a truly clean protein powder.
How to Make
These overnight oats with protein powder will take you 5 minutes to prep!
1. Grab a medium sized container, such as a Pyrex, or other food safe container and add oats, protein powder, chia seeds, milk, and maple syrup. Mix until combined.
2. Cover and place in fridge overnight.
3. Scoop into bowls, or other serving dish, and add desired toppings before serving. Sliced banana or any fresh berries are great for adding to your protein oats before eating. Feel free to add more maple syrup if you'd like it sweeter or more milk if you'd like a thinner consistency.
You can also make individual servings in mason jars for an easy grab and go breakfast in the morning.
This is a pretty basic protein overnight oats recipe and is tasty as is, but if you want to really jazz up your oats, try some of these variations:
- Chocolate peanut butter banana - Use chocolate protein powder in the base and add a tbsp. of cacao powder and a tbsp. of peanut butter (per serving). In the morning, add sliced banana. Alternatively, you can add the peanut butter in the morning with the banana instead of mixing in with the oats.
- Strawberries and cream - Use vanilla protein powder in the base and add ½ tsp. pure vanilla extract per serving. In the morning add sliced strawberries and some vanilla yogurt or Greek yogurt.
- Peanut butter and jelly - Mix in one tbsp. of peanut butter (per serving) with the oats and other ingredients before refrigerating. Swirl in 1 tbsp. of your favorite jelly, or chia jam, before eating.
Also try adding in some of these to the base of your oats!
- pure vanilla extract
- coconut flakes
- any nut butter
- cacao nibs
- slice almonds, walnuts, or pecans
Yes, you can easily make these overnight oats vegan by using a plant-based protein powder and non-dairy milk.
Typically they are eaten cold, but you can do either! I like them straight out of the fridge, but you can warm them up quickly in the microwave if you prefer them warm.
Instant oats are finer and thinner and won't absorb as much liquid. They will have a mushier texture compared to using old fashioned/rolled oats. I don't recommend using instant oats.
Despite the name, overnight oats don't need to soak all night long. I would give them a solid 3, if not 4, hours to soak before eating. They'll be a little more chewy than if they soaked all night, but will still be delicious.
These protein powder overnight oats should be stored in the fridge and will stay good for 3-4 days.
Make multiple servings at once so you have some ready in the fridge for the week.
Use mason jars to make individual serving sizes so you have an easy grab and go breakfast in the morning.
If the oats are too thick for your liking, add additional milk in the morning before eating. Additionally, if you'd like them sweeter, drizzle on some more maple syrup.
If adding fresh fruit, add in the morning before eating. That way the fruit won't get mushy/soggy while sitting with the oats.
Add frozen fruit in with the oat mixture before refrigerating. As frozen fruit thaws, you'll get a juice left behind that will help to sweeten up the oats without needing extra sweetener.
More Breakfast Recipes for You to Try
If you make this recipe, please let me know what you think! I would so appreciate you leaving a star rating and/or comment below. And don't forget to share a photo on Instagram or Facebook and mention @CleanPlateMama!
Protein Powder Overnight Oats
- 1 food safe container or 2 mason jars
- 1 cup rolled oats (certified gluten free if needed)
- 1 scoop protein powder of choice
- 2 tbsp. chia seeds
- 1 tbsp. pure maple syrup
- 1 ¾ cups milk (see notes)
- walnuts, pecans, sliced almonds
- fresh fruit
- dried coconut flakes
- cacao nibs
- nut butter
- In a medium sized food safe container, such as a Pyrex, add all ingredients and stir until combined. Alternatively, you can also divide ingredients between 2 mason jars.
- Cover and place in fridge overnight.
- Divide between two bowls (or save half for the next day) and add desired toppings. You can also add more maple syrup and milk if desired.
- You can use any protein powder that you like. I typically use Garden of Life plant based chocolate protein powder.
- You can use regular milk or any dairy-free milk. If using dairy-free, make sure it's unsweetened. Protein content will be slightly less if using non-dairy milk.
- Use mason jars to make individual serving sizes so you have an easy grab and go breakfast in the morning.
- Play around with your favorite toppings. Nuts, any fresh fruit, nut butters, dried coconut, and/or cacao nibs are all great options.
- Overnight oats will stay good in the fridge for 3-4 days.