What Are Overnight Oats?
Overnight oats are a healthy, nutrient-rich breakfast consisting of oats and other liquid and dry ingredients mixed together and soaked overnight, typically served cold the next morning. Overnight oats are good for 3-5 days and if stored properly can provide a breakfast option for multiple days. There are countless combinations of ingredients to make overnight oats with, solidifying its place as one of the easiest and healthiest protein-packed dishes!
How to Make Overnight Oats with Protein Powder
Because overnight oats are so versatile and use liquid ingredients for mixing, they are a fantastic option to mix with protein powder. Depending on the serving size and ingredients, it is possible to make your overnight oats with up to 20+g of protein per serving— a strong start towards your daily protein and overall macro intake goals 💪
No matter what ingredients you choose, making overnight oats is about as easy as it gets (guys, you're in luck). Whether you're a pro or an average joe, this dish will shine a light on your talents.
Most protein powder overnight oats recipes consist of the following steps:
- Optional: soak oats in advance
- Combine oats and other ingredients
- Mix thoroughly
- Seal & place in the fridge overnight (for at least 4 hours)
- Serve & enjoy
Kitchen Supplies to Make Overnight Oats
- Medium sized mixing bowl (depending on batch size)
- Measuring utensils (cup, tablespoon, teaspoon)
- Airtight storage container with lid (if you don’t have a lid, don’t worry!)
- Mixing spoon or utensil (you can use a standard kitchen spoon, but the mixture can get thick)
- and a refrigerator!
Now that we’ve covered the basics, here are some of our healthy, easy, and tasty protein powder overnight oats recipes for your enjoyment:
Overnight Oats Base Ingredients*
- 2 cups whole grain old-fashioned rolled oats (not instant or quick oats)
- 0.5 cup plain Greek yogurt (optional)
- 2-3 cups low fat Milk or nondairy milk substitute
*Combine the base ingredients with the additional ingredients listed in each recipe variation. Nutrition facts are calculated using the following base ingredients:
- Old Fashioned Rolled Oats Organic, Whole Grain Bob's Red Mill
- Total 2% Plain Greek Yogurt Protein , FAGE USA
- Milk, Lowfat, Fluid, 1% Milkfat With Added Vitamin A
- Whey Protein Powder Optimum Nutrition Gold Standard (All Flavors)
Servings: 3
Serving Size: 12-16 oz, or about the size of a standard soup or cereal bowl
Vanilla Protein Powder Overnight Oats Variations
Vanilla Lemon Drop Electrolyte
- 2 scoops vanilla protein powder (60+g)
- half a lemon squeezed & juiced
- 1 teaspoon vanilla extract
- 2-3 tablespoons chia seeds
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🔥 CALORIES: 364
💪 PROTEIN: 32g
🌾 CARBS: 37g
🥜 FATS: 10g
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Vanilla Pumpkin
- 2 scoops vanilla protein powder (60+g)
- 0.5-1 can pumpkin puree (standard 15oz. can)
- 2 tablespoons sliced raw almonds
- 2 tablespoons ground flax seeds
- 1 cup fresh or frozen blueberries
- if using frozen blueberries, they should be slightly thawed or broken up in order to properly mix them in
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🔥 CALORIES: 446
💪 PROTEIN: 34g
🌾 CARBS: 49g
🥜 FATS: 14g
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Spiced Peach & Honey
- 2 scoops vanilla protein powder (60+g)
- 1 cup diced peaches (fresh, frozen, or canned)
- 2 tablespoons honey
- 1 teaspoon cinnamon
- 0.25 teaspoon nutmeg
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🔥 CALORIES: 376
💪 PROTEIN: 30g
🌾 CARBS: 49g
🥜 FATS: 7g
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Apple Pie a la Gainz
- 2 scoops vanilla protein powder (60+g)
- 1 cup apple sauce (you may consider less milk with this variation)
- 1 teaspoon cinnamon
- 0.25 teaspoon nutmeg
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🔥 CALORIES: 376
💪 PROTEIN: 30g
🌾 CARBS: 37g
🥜 FATS: 7g
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Chocolate Protein Powder Overnight Oats Variations
Chocolate Peanut Butter Banana
- 2 scoops chocolate protein powder (60+g)
- 1 - 1.5 cups fresh or frozen sliced banana
- 3 tablespoons peanut butter or preferred nut butter
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🔥 CALORIES: 484
💪 PROTEIN: 35g
🌾 CARBS: 55g
🥜 FATS: 15g
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This bad boy can get thick so apply ample force and mix accordingly!
Chocolate Sundae
- 2 scoops chocolate protein powder (60+g)
- 0.25 cup milk or dark chocolate chips (optional for extra sweetness)
- 2 tablespoons cacao nibs
- 1 cup fresh or frozen sliced strawberries
- 3 tablespoons raw shelled or crushed peanuts
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- You can use salted or unsalted peanuts. If you like a bit of salty with your sweets, salted peanuts will provide that touch)
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🔥 CALORIES: 518
💪 PROTEIN: 35g
🌾 CARBS: 52g
🥜 FATS: 20g
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Chocolate Coconut
- 2 scoops chocolate protein powder (60+g)
- 0.5 cup unsweetened shredded coconut
- 1 cup fresh or frozen sliced blueberries (optional)
- 3 tablespoons chia seeds
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🔥 CALORIES: 440
💪 PROTEIN: 33g
🌾 CARBS: 48g
🥜 FATS: 14g
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Strawberry Protein Powder Overnight Oats Variations
Peanut Butter & Jelly
- 2 scoops strawberry protein powder (60+g)
- 3 tablespoons peanut butter or preferred nut butter
- 0.5 cup of your preferred berry flavored jam or jelly
- 3 teaspoons hemp seeds
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🔥 CALORIES: 4573
💪 PROTEIN: 36g
🌾 CARBS: 71g
🥜 FATS: 18g
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Strawberry & Banana Cream
- 2 scoops strawberry protein powder (60+g)
- 1 teaspoon vanilla extract
- 1 cup fresh or frozen sliced bananas
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🔥 CALORIES: 367
💪 PROTEIN: 31g
🌾 CARBS: 45g
🥜 FATS: 8g
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Specialty Variations
Veggie Blast
- 2 scoops vanilla protein powder (60+g)
- 0.5-1 can pumpkin puree (standard 15oz. can)
- 0.5 cup blended spinach
- 2 scoops of Athletic Greens or similar greens supplement
- 0.25 cup sliced almonds
- Optional: top with sliced avocado when serving!
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🔥 CALORIES: 428
💪 PROTEIN: 33g
🌾 CARBS: 42g
🥜 FATS: 11g
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The Works (Bulking Approved)
- 2 scoops of your preferred protein powder (60+g)
- 1 tablespoons sliced almonds
- 2 tablespoons hemp seeds
- 2 tablespoons chia seeds
- 0.25 cup shredded coconut
- 3 tablespoons peanut butter or preferred nut butter
- 2 tablespoons olive oil
- +0.5 additional cup milk or nondairy milk substitute
- Greek yogurt (add this optional base ingredient for additional protein)
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🔥 CALORIES: 728
💪 PROTEIN: 32g
🌾 CARBS: 50g
🥜 FATS: 48g
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Preparation
Before getting started, decide whether you’d like your overnight oats to be softer or more chewy. If you prefer softer, consider soaking only the oats and milk together for 2-3 hours or until they reach your desired softness.
In a pinch and putting your overnight oats together in a hurry? No problem. We love the fact that overnight oats are one of the easiest and lowest maintenance breakfast recipes there is. Soaking your oats in advance is entirely up to you.
1. Combine all base ingredients and additional ingredients for the variation of your choice in a medium to large sized mixing bowl. Optional: Instead of mixing them in, decide which specific additional ingredients you may want to add as a topping when you serve and eat them.
2. Using a large mixing spoon, stir constantly until thoroughly mixed. When adding any nut butter - be sure to do your best to mix it in evenly. After setting in the refrigerator, any remaining chunks will become harder in texture and more difficult to mix in.
3. Store your protein powder overnight oats in the original mixing bowl with a lid, an additional air-tight storage container, or in individual serving size containers such as mason jars. If you don't have a lid for your container, use saran wrap to cover the bowl and create an airtight seal!
4. Place in the refrigerator overnight, or for at least 3-4 hours.
5. Scoop, serve, and enjoy!
Bonus: Want to conveniently drink your overnight oats? Scoop some into the blender, pour in additional milk or milk substitute, and blend until it's the right thickness for drinking. Pour into a cup or something more versatile like an insulated shaker bottle & drink!
Are protein powder overnight oats vegan?
Depending on the ingredients you choose, yes! If you’re vegan, skip the Greek yogurt and choose a nondairy milk substitute for your liquid base. You’ll also want to use your vegan protein powder of choice.
Are protein powder overnight oats healthy? Yes!
Protein: Adding most protein powders to your overnight oats recipes will yield 20-30g depending on the serving size and number of scoops you add. If you're looking to boost your overnight oats protein totals, substituting specific ingredients with more protein reinforced versions is the easiest way.
Fiber: Some of the recipes in this list, including those with vegetables and nuts, are fiber rich in excess of 5-10g per serving. Adding an ingredient like psyllium husk can also serve to significantly boost the fiber content of your protein powder overnight oats.
Carbs: While overnight oats are inherently high in carbs, some type of oats are healthier source of carbs than others. Whole grain rolled oats, for example, are low on the glycemic index (little to no added processed sugar) and high in complex carbohydrates, the least processed and most energy-rich type used by the body. As with any recipe, keeping in mind which types of ingredients consist of which types of carbohydrates will allow you to make informed decisions aligned with your particular macro nutrient goals.
Fats: Overnight oats can also be a great source of healthy fats such as raw nuts & seeds, coconut, and avocado. To reduce the amount of fat per serving, consider using no-fat or low-fat variations of ingredients like milk or Greek yogurt.
How long do protein powder overnight oats last?
How long your overnight oats last depends on the ingredients and their freshness. Most protein powder overnight oats recipes are good for at least 3-5 days.
Ranges provided in the recipes
Some ingredient measurements are listed in ranges to give you flexibility when deciding how much you would like to add. For example, the main reason you may want to use 2-3 cups of milk is based on the preferred thickness of your overnight oats. If you're unsure just how much to add, you can always start with less and add more ingredients (like liquid) to your overnight oats after letting them set in the fridge and checking them later.
Should I use fresh or frozen fruit in my protein powder overnight oats?
There is no difference in general taste and nutritional value when using fresh vs frozen fruit in your overnight oats. The primary distinction is in their texture when you go to serve and eat your overnight oats.
Most fresh fruit will retain its full shape and texture when soaked overnight. Frozen fruit is more likely to become soft and mushier as it thaws while your mixture sets. Some thawed frozen fruits will break down when you stir your overnight oats the next day, mixing the flavor in even further.
Can I use steel-cut oats in my overnight oats?
In short, yes. Steel-cut oats are less processed and slightly lower on the glycemic index than classic old-fashioned rolled oats.
If you’re using steel-cut oats, consider adding +1 extra cup of milk or milk substitute for your liquid base. Depending on your texture preferences, you may consider letting your steel-cut overnight oats soak longer.
Are chia seeds necessary in my overnight oats?
Some articles claim chia seeds are a necessity when making any type of overnight oats. In our experience, this is not the case. While chia seeds are very absorbent and lend a nice gelatin creaminess and hardiness, they are not essential. We recommend you experiment with chia seeds in your variations to decide if you prefer them or not.
Is Greek yogurt necessary in my overnight oats?
Adding Greek yogurt is completely optional. We've found that plain Greek yogurt adds a creaminess to the texture of the overnight oats, while giving a depth of tanginess to the flavor profile. Feel free to experiment with a regular or reduced size batch to see if adding Greek yogurt is right for you.
Other Ingredients and Supplements
There are a virtually limitless combinations of ingredients you can come up with for your favorite variation of overnight oats. Choosing ingredients to customize your recipes is a bit like playing with different Legos to put together. Here are a handful of additional versatile ingredients that didn't make this list of recipes:
- Pure maple syrup
- Psyllium husk (rich in fiber)
- Natural agave sweetener
- Creatine (Due to its increased solubility, we recommend creatine HCl when using creatine in recipes. Mix thoroughly.)
- Additional powdered supplements such as greens superfoods or collagen powder
Ingredients Inspiration for your Protein Powder Overnight Oats
Overwhelmed with the endless possibilities of ingredients you can put together for the perfect overnight oats? We made this fun Protein Powder Overnight Oats Ingredients Idea Generator for you to check out– just click "Generate Ingredients" then sit back and let the ideas start rolling in 😋.
Summary
If you're a fan of oat-based recipes, it would not be farfetched to say there is no breakfast dish that is more consistently tasty, simple to make, versatile, and downright nutrient-packed than overnight oats. On top of that, the nature of the core ingredients lends itself exceptionally well to adding protein powder and leveling up your macro nutrients.
