High-Protein Overnight Oats

Try making these high-protein overnight oats for a healthy, hearty, and delicious breakfast that will keep you full of energy all morning. Rolled oats, chia seeds, protein powder, maple syrup, and peanut butter blend together for the ultimate meal.

If you’re searching for an effortless, nutritious breakfast that doesn’t require cooking, look no further than this high-protein overnight oats recipe. When you’re not in the mood for a bowl of warm vegan oatmeal, reach for this!

Why I love this recipe

This creamy, high-protein overnight oats recipe is my personal favorite breakfast. It’s packed with wholesome ingredients that are incredibly satisfying and give me sustained energy for hours.

It’s easy to prep ahead, so all you need to do is grab and go on busy mornings. Plus, there are so many ways to make it your own. You’ll never get bored!

With over 20 grams of protein per serving, overnight oats are the perfect way to start the day and keep you feeling full. This breakfast is suitable for vegan, gluten-free, and oil-free diets, so everyone can enjoy it!

Ingredient notes

Would you believe you only need 8 simple ingredients for these high-protein overnight oats? Find a full breakdown and suitable substitutes below!

Rolled oats
This whole grain provides a chewy texture and a mild, nutty flavor. They are great for absorbing liquids and becoming soft without being mushy. Make sure you use old-fashioned rolled oats and not instant oats or steel-cut oats.

Substitute: Quinoa flakes can be used as another gluten-free option, offering a similar texture but with a slightly nuttier flavor.

Plant milk
I prefer the taste, consistency, and protein content of soy or pea milk. Both are known for their high protein content compared to other plant milks.

Substitute: You can also use cashew, almond, or coconut milk as a lighter alternative. Note that they provide less protein.

Coconut yogurt
Use store-bought or homemade coconut yogurt. It’s best to use a fairly thick yogurt for the creamiest overnight oats consistency.

Substitute: If you don’t have coconut yogurt, replace it with almond or soy yogurt, full-fat coconut milk, or more plant milk.

Vegan protein
Protein powder boosts the protein content, making the oats more satisfying and nutritionally balanced. Any brand that you prefer will work here. I use Birdman Falcon in the vanilla flavor for my protein overnight oats.

Some of my other go-to brands include Garden of Life Raw Organic Protein and Greens, Vega Sport Premium Protein, and Plant Fusion Vegan Protein Powder.

Chia seeds
These tiny little seeds are a rich source of omega-3s, fiber, and plant-based protein. Along with rolled oats, they soak up liquids and help create a thickened texture.

Substitute: Ground flaxseed meal can be used instead, but it will give the oats a slightly different texture and more prominent flavor.

Maple syrup
I love the flavor of pure maple syrup in my overnight oats. It adds a rich, complexity with subtle woody undertones.

Substitute: Date syrup, coconut nectar, agave, or piloncillo are also good choices. Each one varies in its flavor intensity and sweetness level. You can also use a low-calorie sweetener like monk fruit or stevia.

For a complete ingredient list and step-by-step guide, scroll down to the recipe card.

How to make

Find out how quick and easy it is to make high-protein overnight oats with my step-by-step instructions. Look for the tips in green throughout this section for the best results!

Assembly

Step 1
In a mason jar, combine ½ cup of rolled oats, ½ scoop of vegan protein powder, ½ tablespoon of chia seeds, and a pinch of sea salt.

Mixing the dry ingredients first ensures even distribution of the protein powder and chia seeds throughout the oats. It also helps prevent pockets or clumps of unevenly mixed oats.

Step 2
Add ½ cup of your choice of plant milk, ¼ cup of coconut yogurt, ½ tablespoon of maple syrup or agave, and ½ teaspoon of vanilla extract. Stir everything until well combined, making sure there are no large dry patches or clumps of chia seeds.

Step 3
Secure the lid on the mason jar and place it in the refrigerator. Let it sit for at least 4-6 hours, preferably overnight. The soaking time allows the oats and chia seeds to soften and the flavors to meld, resulting in a creamy and satisfying texture.

It’s best to add fruit just before serving the overnight oats, especially if you plan to store them in the fridge for longer than one night.

Step 4
In the morning, give the oats a good stir. If the mixture is too thick, add a little more plant milk to reach your desired consistency before adding toppings. Happy eating!

Serving suggestions

Top your vegan protein overnight oats with options like peanut butter, almond butter, pecans, pumpkin seeds, hemp hearts, coconut shreds, blueberries, strawberries, or raspberries.

I love to add more coconut yogurt for an extra creamy flavor. You can also add a dollop of blueberry compote or strawberry compote for a dessert-for-breakfast kind of vibe. For an even more filling breakfast option, pair it with this keto chia pudding.

Recipe tips

Choose sealable jars: I always prefer storing overnight oats in mason jars because they’re portable, seal well, and lock in the best flavors.

Use a wide-mouth jar: This makes it easier to add ingredients and stir the mixture, ensuring everything is well combined.

Use quality protein powder: High-quality protein powder almost always tastes better in overnight oats. It’s worth splurging on this ingredient a little!

Soak for long enough: Make sure the oats are soaked for at least 4-6 hours. Overnight is ideal for the creamiest texture.

Frequently asked questions

Storing & reheating

The great news is that high-protein overnight oats store really well, making them a convenient choice for busy mornings and meal prep!

Fridge
Overnight oats are best kept in the fridge. Use an airtight container or a mason jar with a lid to keep them fresh. In the refrigerator, they can last for up to 5 days.

Freezer
While I don’t typically recommend freezing overnight oats with protein powder, they can be stored in the freezer for up to a month. Use a freezer-safe container and leave some space at the top for expansion. Also, make sure to add fresh fruit and other toppings at the time of serving.

Reheating
Generally, overnight oats are enjoyed cold or at room temperature. However, if you prefer them warm, heat them in a pot over low-medium or in the microwave in 15-second intervals until warm.

Serving size

I’ve designed this high-protein overnight oats recipe to serve one, but it’s incredibly simple to batch-prep. For those who like to plan their meals ahead, just make as many recipes as you need and keep them in separate mason jars in the fridge.

I find preparing larger quantities of this recipe to be both time-efficient and cost-effective. Buying ingredients like oats, chia seeds, and plant milk in bulk is way more budget-friendly. Plus, having a ready-to-eat, nutritious meal at hand reduces the temptation for less healthy, often more expensive, on-the-go options.

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Recipe

Note: I’ve updated this post to include new information and helpful tips about the recipe.