High Protein Overnight Oats (29 grams of protein) - Carmy

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With almost 30 grams of protein per serving, this high protein overnight oats recipe is a convenient and delicious way to start the day! It comes together in a few short minutes and will keep you feeling fueled and satisfied all morning. It’s a simple but nutritious recipe!

If you are looking for a way to get more protein in your day, why not make these high protein overnight oats to front-load your protein! I find that starting my day with as much protein as possible makes hitting my daily intake much easier. Plus, you end up feeling full longer, so you’re not starving when lunch time rolls around.

Jars of high protein overnight oats topped with peaches on a wooden serving board.

Why You’ll Love This Recipe

It’s so quick to make! Don’t let the 4 hour total time in the recipe card fool you. It takes a maximum of 10 minutes to mix together the ingredients in a bowl then you just pop it in the fridge. How easy is that?
It’s easy to customize. Switch the vanilla protein powder for chocolate, change the flavor of the Greek yogurt, add different toppings, the possibilities are endless! I would even say that this is the best high protein overnight oats recipe!
This is a budget-friendly breakfast. Rolled oats and chia seeds are pretty inexpensive to purchase in bulk and it does a while for me to make it through a giant bag of protein powder. So this makes for a tasty but cost-friendly breakfast.
Did I mention that it’s healthy? Full of wholesome ingredients, this is a nutritious breakfast option.
It’s the perfect grab-and-go meal prep! Protein overnight oats can last in the refrigerator for up to 5 days, so you can prepare this on Sunday night and enjoy it throughout the work week! No nore stressing out about what to eat for breakfast on a busy morning.

Ingredients You’ll Need

Ingredients needed to make high protein overnight oats.

rolled oats — make sure you are using old-fashioned rolled oats. Instant oats and quick oats do not hold up as well, so I do not prefer the texture of the oats after they’ve been soaked.
chia seeds — chia seeds come in both black and white seeds, but there is no difference in nutritional content. They’re an excellent source of plant-based protein! When they absorb the milk, it helps thicken the overnight oats.
milk — you can use any water or milk of your choice, from cow’s milk to non-dairy milk such as cashew milk or almond milk. If you don’t have milk, you can make it with water, like my overnight oats with water recipe. Keep in mind that the type of milk (or if you swap for water), can affect the overall protein count. You can even get high protein milk where you get 18 grams of protein per cup.
protein powder — make sure you use protein powder you actually like for this high protein overnight oats recipe. The overnight oats cannot mask the flavor of the protein powder if it’s not one you like!
yogurt — the yogurt works with the chia seeds to give the overnight oats a creamy texture. This recipe uses non-fat Greek yogurt for that boost of protein. This Oikos yogurt is a great option for low fat and high protein and you can get them in all kinds of flavors to add flavor to the overnight oats.
maple syrup — maple syrup is my preferred sweetener, but you can use your favorite one.
salt — a pinch of salt helps bring the flavors together.
vanilla extract — this is optional but adds a nice vanilla flavor to the overnight oats. You can also use vanilla bean paste or powder.

How to Make High Protein Overnight Oats

Set of two photos showing rolled oats, chia seeds, and protein powder added to a bowl.

Set of two photos showing milk, yogurt, vanilla extract, maple syrup, and salt added to the bowl of rolled oats.

Add the rolled oats, chia seeds, protein powder, milk, yogurt, salt, and maple syrup in a bowl.

Set of two photos showing before and after the high protein overnight oats set in the fridge.

Set of two photos showing the high protein overnight oats added to jars and topped with fruit and nuts.

Mix until well combined. Cover and put the mixture into the fridge (or individual containers) for at least 4 hours, preferably overnight.
When ready to enjoy, top with some chopped fruit or berries, etc, and enjoy!

Three jars of high protein overnight oats with one in front of the rest. Topped with peaches and almonds.

Recipe Tips and Notes

Add a drizzle of almond butter or peanut butter on top to add a little extra protein to the overnight oats.
You can add additional Greek yogurt to add even more protein to the overnight oats.
Toppings such as chopped nuts, hemp seeds, pumpkin seeds, and sunflower seeds also add protein naturally to the overnight oats.
For an on-to-go meal, mason jars are great. 16-ounce wide-mouth mason jars are great if you plan on adding toppings, so you don’t spill anything. I also LOVE a good weck jar.
Use a good-quality protein powder as the protein powder you choose to use will affect the overall flavor of the overnight oats. If you dislike the flavor of your protein powder, the overnight oats will unfortunately not mask the flavor. Some cheaper brands of protein powders can taste chalky, so I usually try to buy the best quality protein powder I can find.

Make Ahead Tips

Meal prep: store the protein overnight oats without any toppings in an airtight container for up to 5 days in the fridge.
Freezer: to freeze overnight oats, portion out the oats in small containers, then freeze! Thaw the overnight oats in the fridge for 6-8 hours/overnight before you’d like to eat them. You can store the overnight oats in the freezer for up to 2 months.

Jars of high protein overnight oats topped with peaches and almonds on a wooden serving board.

What are overnight oats?

Overnight oats are a no-cook method of preparing oatmeal! It’s made by soaking rolled oats in some liquid, such as milk, overnight so they become soft and digestible.

Are overnight oats healthy?

I would consider this protein overnight oats recipe to be healthy as the ingredients are rich in fiber, protein, and antioxidants. They also contain a wide range of vitamins and minerals!

Do I have to add protein powder?

If you’re not a fan of protein powder, I recommend buying the highest protein yogurt and milk to add to the overnight oats. You can add extra high-protein yogurt to the oats to make up for the protein powder.

Can you use steel-cut oats for overnight oats?

While you can use steel-cut oats, keep in mind that steel-cut oats will need to be soaked longer, and the texture will be dense and chewy in comparison. This overnight oats recipe, in particular, uses rolled oats, so I recommend following the recipe if this is your first time making overnight oats.

Can you warm up overnight oats?

Overnight oats tend to be eaten straight from the fridge as an easy breakfast option. However, if you’d like to enjoy it warm, that’s totally do-able! Microwave this protein overnight oats for 30 second increments until warm before adding toppings to it, if you’d like to enjoy it warm.

Topping Ideas

Need some more ideas of what to top your high protein overnight oats with? Try these!

Jam: I love the added sweetness of stirring some jam into the overnight oats. Not a fan of jam? Try applesauce!
Nut butter: peanut butter, cashew butter, and almond butter adds a bit of extra protein to the overnight oats.
Fruit: what’s not to love about some fruit? Raspberries, strawberries, blueberries, mango, kiwi, and bananas make for a great topping.
Granola, nuts, or seeds: granola, chopped nuts (like pecans or walnuts), or seeds (like sunflower seeds or pumpkin seeds) add a great crunch to your overnight oats. Try my homemade lemon poppyseed granola or berry granola! Hemp hearts are great healthy addition as well!