These protein overnight oats are a creamy, satisfying, and nourishing breakfast that’s perfect for busy mornings. Prepared in just a few minutes and left to set overnight, they deliver an impressive protein boost while tasting like a treat, especially when topped with yogurt and fresh berries.
Why You’ll Love This Recipe
This recipe is ideal if you want a high-protein breakfast without cooking. It’s quick to prepare, easy to customize, and perfect for meal prep. Each jar is filling, balanced, and naturally sweetened, making it a great option for anyone looking to start the day with steady energy and long-lasting fullness.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Old-fashioned rolled oats – 1/2 cup
Chia seeds – 1 tablespoon
Vanilla protein powder – 2 tablespoons
Soy milk (high-protein variety) – 2/3 cup
Maple syrup – 2 teaspoons
Topping
Plant-based yogurt – 1/2 cup
Fresh berries – 1/2 cup
Directions
Add the rolled oats, chia seeds, and vanilla protein powder to a glass jar or container. Stir well to evenly combine the dry ingredients.
Pour in the soy milk and maple syrup. Mix until everything is well incorporated and no dry pockets remain.
Cover the jar and place it in the refrigerator for at least 6 hours, or overnight, to allow the oats and chia seeds to absorb the liquid and thicken.
In the morning, stir the oats. Top with plant-based yogurt and fresh berries just before serving.
Servings and timing
This recipe makes 1 serving (1 jar).
Preparation time: 5 minutes
Chilling time: at least 6 hours or overnight
Total time: about 6 hours and 5 minutes
Variations
You can easily change the flavor by using different protein powder varieties such as chocolate or unflavored. Add cocoa powder and dairy-free chocolate chips for a dessert-style version.
For extra texture, stir in chopped nuts or seeds before chilling. You can also mix mashed berries or sliced fruit directly into the oats for a more blended flavor.
If you prefer sweeter oats, increase the maple syrup slightly or add a mashed ripe banana.
Storage/Reheating
Store protein overnight oats in a sealed container or jar in the refrigerator for up to 4 days. Keep toppings like yogurt and berries separate if you want the freshest texture.
These oats are meant to be eaten cold, but if you prefer them warm, you can gently heat them in the microwave, then add yogurt and toppings afterward.
FAQs
Can I make protein overnight oats without protein powder?
Yes, but the protein content will be lower. You can compensate slightly by adding more chia seeds or using a higher-protein plant-based yogurt.
Are overnight oats eaten hot or cold?
They are typically eaten cold straight from the fridge, but you can warm them if you prefer a hot breakfast.
Can I use quick oats instead of rolled oats?
Yes, quick oats work, but the texture will be softer and less chewy.
How long do protein overnight oats need to soak?
At least 6 hours is ideal, but overnight gives the best texture.
Can I freeze protein overnight oats?
Freezing is not recommended, as the texture can become watery once thawed.
What milk works best for high protein?
High-protein soy milk works best, but other fortified plant-based milks can also be used.
Can I meal prep this recipe for the week?
Yes, you can prepare up to 4–5 jars at once and store them in the fridge.
Are these oats suitable for a high-protein diet?
Yes, each serving provides over 42 grams of protein, making it ideal for high-protein meal plans.
Can I add fruit before soaking?
Yes, chopped or mashed fruit can be mixed in before refrigerating for extra flavor.
How can I make the oats thicker?
Add an extra teaspoon of chia seeds or slightly reduce the amount of milk.
Conclusion
Protein overnight oats are a simple, nutritious, and delicious way to fuel your mornings. With minimal prep and endless customization options, this recipe is perfect for anyone who wants a high-protein breakfast that fits effortlessly into a busy lifestyle. Preparing a few jars ahead of time ensures you always have a wholesome meal ready to enjoy.
These high-protein overnight oats deliver 42g of protein per serving and come together in just minutes. With rolled oats, chia seeds, protein powder, and soy milk, they’re a creamy, satisfying, no-cook breakfast ideal for busy mornings.
Ingredients
1/2 cup old-fashioned rolled oats
1 tablespoon chia seeds
2 tablespoons vanilla protein powder
2/3 cup high-protein soy milk
2 teaspoons maple syrup
Topping:
1/2 cup plant-based yogurt
1/2 cup fresh berries
Instructions
In a jar or bowl, combine oats, chia seeds, and protein powder. Stir to evenly mix the dry ingredients.
Add soy milk and maple syrup. Mix until smooth and well combined.
Cover and refrigerate overnight, or for at least 6 hours.
In the morning, stir the oats and top with yogurt and fresh berries. Serve chilled.
Notes
Adjust sweetness by adding more maple syrup or mashed banana.
Use flavored protein powders like chocolate for a twist.
Add chopped nuts or nut butter for extra texture and healthy fats.
Make 3–4 jars at once for meal prep and store in the fridge up to 4 days.
