Protein overnight oats are one of our favourite breakfast options. They’re our go-to when we’re heading to the gym, planning a run, or just want something that’ll keep us feeling extra full. On this page, you’ll find everything you need to know about making protein-rich overnight oats, plus links to other useful resources if you want even more detail.
- Benefits
- Basic recipe
- Protein-packed recipe ideas
- Protein-rich ingredients
- Choosing protein powders
- Vegan & plant-based tips
- Hacks for the tastiest oats
- FAQs
Protein Overnight Oats Benefits
Overnight oats have gained popularity for their simplicity and versatility (among their many other benefits). You can make them the night before or batch prepare several servings at once, and then let the magic happen while you sleep. They’re the perfect solution to busy mornings when you want a quick and healthy breakfast.
But why add protein?
Well, there are three key reasons. Protein overnight oats provide sustained energy throughout the day, keep you feeling fuller for longer, and help muscles to repair and strengthen after a workout. Let’s look at each of these in more detail…
1. Sustained Energy Boost
Protein, along with the carbohydrates in oats, provides a lasting energy boost. This can help you power through your morning without the dreaded 11am slump. No more reaching for that second cup of coffee or caffeine-infused can – protein-packed oats will keep you alert and focused.
2. Feel Fuller for Longer
Ever find yourself reaching for snacks before lunchtime? Protein has your back. It’s renowned for its satiating properties, meaning you’ll feel fuller for longer. Say goodbye to mid-morning cravings; protein oats will keep you satisfied until lunch.
3. Muscle-Friendly Fuel
If you’re a fitness enthusiast or just aiming to maintain a healthy lifestyle, protein is your ally. The amino acids in protein are the building blocks of almost every part of the body, from muscles and hormones, to enzymes and neurotransmitters. Most governments recommend 45g-56g of protein per day for women and men respectively. So, protein-packed overnight oats are an ideal choice for people looking to kickstart their day with a nutritious (and gym-friendly) breakfast.
The Basic Protein Oats Recipe
A basic protein overnight oats recipe needs three ingredients – rolled oats, liquid, and a protein-rich topping or flavouring. From here you can get creative and add whatever wild and wonderful ingredients tickle your taste buds (we’ve got lots of recipe ideas further down). But for now, let’s focus on the core ingredients of protein-packed oats…
Oats
Let’s lay the foundation for your protein-packed journey, and it all starts with the humble yet hearty oats. Acting as a blank canvas, oats bring a comforting texture and a dose of complex carbohydrates, ensuring a steady release of energy throughout your morning. You’ll get 13g of protein from 100g of oats, so around a 23%-29% of your daily requirement.
Milk
You can use almost any liquid for your overnight oats, but milk (both dairy and plant-based) tends to be the highest protein option. Beyond its creamy texture, milk is a nutrient-rich choice since its a good source of vitamins and minerals. Protein-infused soya milk is the highest protein option, followed by dairy milk, and then standard soya milk.
Protein-Rich Extras
Now it’s time to elevate the protein content with your choice of extra ingredient. There are lots of options to choose from (we’ll talk about these next) but protein powder, Greek yogurt, nuts, and seeds are the top options. So, whether you follow a plant-based diet or not, there are great options to choose from.
This foundational recipe serves as a blank canvas. With this as a base, you can experiment with various toppings, liquids, or supplements to customize your protein oats.
Learn more… Here are three ways to make protein overnight oats that are quick and easy.
Protein Overnight Oats Recipe Ideas
You’ll find lots of protein-packed overnight oats recipes on our website. Here’s a selection of our favourite ones to get you started…
- Tasty banana protein oats recipe
- Peaches & cream protein oats
- Greek yogurt protein oats
- Healthy Nutella protein oats
- Creamy strawberry protein oats
- Peanut butter & banana protein oats
- Tiramisu protein oats
- High-protein Biscoff flavour oats
- Oreo cookie protein oats
- Snickers-inspired overnight protein oats
- Protein oats made without protein powder
You can find a complete list of overnight oats recipes here, from protein-rich creations to dessert-inspired snacks.
High-Protein Ingredients For Overnight Oats
When it comes to high protein overnight oats ingredients, there are plenty of options. Oats combine well with a huge variety of liquids, toppings, and supplement powders. So, whether you’re a fan of Greek yogurt, peanut butter, or the natural goodness of nuts and seeds, there are options to suit every taste.
Here are some of the best ingredients for adding extra protein to your overnight oats…
Greek Yogurt (Approx. 15g of Protein per 6 oz)
The hero of protein-rich choices, Greek yogurt brings a creamy texture and a substantial protein boost to your oats. With around 15 grams of protein per 6 ounces, it’s not only a tasty addition but also an excellent muscle-friendly companion.
Soya Milk (Approx. 7g of Protein per oz)
Soya milk, adds a touch of creaminess and offers around 7 grams of protein per ounce. It’s a nutrient-rich alternative that contributes to the overall protein content of your bowl. Or if you consume dairy, then you can opt for cow’s milk which contains 8 grams per cup.
Protein Powder (20g-30g of protein per scoop)
Enter the world of customizability with protein powder. Depending on the brand and type, protein powder can contribute significantly to your protein goals. Be sure to check the nutritional information for accurate protein content.
Hemp Seeds (Approx. 10g of Protein per 3 tbsp)
Hemp seeds bring a nutty flavour and pack around 10 grams of protein per three tablespoons. They’re an excellent addition for a wholesome and protein-rich breakfast.
Peanut Butter (Approx. 8g of Protein per 2 tbsp)
A dollop of peanut butter not only enhances the flavour but also adds around 8 grams of protein per two tablespoons. It’s a delicious and protein-packed choice.
Almonds (App.rox 6g protein per oz)
Adding chopped or crushed almonds to your overnight oats is a great way to add protein. They contain around 6 grams plus healthy vitamins and minerals that are good for the skin, hair, and eyes.
Chia Seeds (Approx. 4.7g of Protein per 2 tbsp)
These tiny powerhouses not only add a delightful crunch but also contribute around 4.7 grams of protein per two tablespoons. Chia seeds are a fantastic plant-based protein option.
Cottage Cheese (Approx. 28g of Protein per cup)
For a dairy-packed protein boost, consider cottage cheese, boasting a whopping 28 grams of protein per cup. Its creamy texture complements the oats beautifully.
Get more ideas… 30 High-Protein Ingredients & Toppings For Overnight Oats.
Feel free to mix and match ingredients to create your own protein-packed masterpiece. The protein content can vary based on brands and specific product variations, so always check labels for accurate nutritional information.
Adding the Right Protein Powder for Your Oats
In the world of protein powders, the choices can be overwhelming. Ultimately it comes down to taste, price, dietary preferences, and what suits your body.
Here’s a breakdown of the most popular types, along with the pros and cons of each.
- Whey Protein
- Pros: Fast-digesting, rich in essential amino acids.
- Cons: Not suitable for vegans, those with lactose intolerance or dairy allergies.
- Casein Protein
- Pros: Slow-digesting, providing a steady release of amino acids.
- Cons: Also derived from milk, so not suitable for vegans or lactose intolerant individuals.
- Soy Protein
- Pros: Plant-based, complete protein, suitable for vegetarians and vegans.
- Cons: Some may dislike the taste, potential to be allergenic.
- Pea Protein
- Pros: Easily digestible, suitable for vegans, and rich in branched-chain amino acids (BCAAs).
- Cons: Can have a slightly gritty texture.
- Other Plant-Based Proteins (Hemp, Brown Rice, etc.)
- Pros: Suitable for vegans and those with lactose intolerance, diverse amino acid profiles.
- Cons: Some may find the taste or texture less appealing.
- Collagen Protein
- Pros: Supports joint and skin health, easily dissolvable, and neutral in taste.
- Cons: Not a complete protein source, lacking certain amino acids.
- Egg White Protein
- Pros: Fat and cholesterol-free, a complete protein source.
- Cons: Not suitable for vegans, may cause allergies in some individuals.
- Mixed Plant Proteins
- Pros: Blends offer a more comprehensive amino acid profile than single plant sources.
- Cons: The taste and texture can vary based on the blend.
The protein content can also vary considerably between these options. Whey and casein tend to have the highest protein content, followed by soy and pea powders. However, each brand is different to read the nutritional labels carefully (and opt for minimal additives and sweeteners for a healthier choice).
When selecting a protein powder for your overnight oats, consider your dietary preferences, any allergies or intolerances, and the overall taste and texture you enjoy. Experimenting with different types can help you find the perfect match for your protein-packed breakfast.
Top tip – We like to order ‘taster’ pouches which usually contain 2-3 servings before deciding whether to buy a full-size bag.
Making Vegan & Plant-Based Protein Oats
If you’re vegan or following a plant-based diet, then there are plenty of ways to add protein to your oats. Some of our favourite ways to do this are…
- Plant-Based Protein Powders
- Pea Protein: Derived from yellow peas, pea protein is rich in essential amino acids, making it an excellent vegan protein source. Although somtimes ‘gritty’ in smoothies, it blends well into your oats and has a neutral taste.
- Hemp Protein: Provides a plant-based protein option with a slightly nutty flavor. You can also try sprinkling hemp seeds as a topping for an additional protein boost.
- Rice Protein: Extracted from brown rice, this protein powder is hypoallergenic and easy to digest, making it suitable for a wide range of people and dietary needs.
- Nut Butters
- Almond Butter: A dollop of almond butter not only adds creaminess but also brings a good dose of protein and healthy fats to your oats.
- Peanut Butter: A classic choice, peanut butter is not only tasty but also a great plant-based protein source.
- Chia Seeds
- These tiny seeds are a powerhouse of nutrients, including protein. When soaked, chia seeds form a gel-like consistency, creating a delightful texture in your oats.
- Flaxseeds
- Ground flaxseeds are an excellent source of plant-based protein and also contribute omega-3 fatty acids, promoting heart health.
- Nuts and Seeds
- Walnuts, Pumpkin Seeds, Sunflower Seeds: Sprinkle a handful of these protein-packed goodies for added crunch and nutritional benefits.
- Soya Milk or Coconut Milk
- These plant-based milk alternatives not only add creaminess but also contribute to the protein content of your oats.
By incorporating these vegan and plant-based protein options, you can create a breakfast that’s not only delicious but also brimming with natural plant goodness. Whether you’re vegan, flexitarian, or just exploring new flavours, these ingredients will help you pack more protein into your oats.
Tips and Tricks for the Perfect Protein Oats Bowl
Creating protein-packed overnight oats is really easy, but there are a few tricks and hacks that can bring them to a whole new level. Here are some practical tips to crafting the perfect bowl of protein-rich goodness…
- Choose the Right Protein: Opt for a protein powder that complements your flavour preferences and dietary needs. Whey, plant-based, or collagen—pick the one that suits you best.
- Balancing Act: Achieve the right balance of oats to liquid. Generally, a 1:1 ratio works well, but adjust according to your desired consistency. Remember, oats absorb liquid overnight so add more than you think you’ll need.
- Layer for Success: If you’re adding fruits, nuts, or seeds, consider layering them in the jar. Place some at the bottom, add oats, and then repeat. This ensures an even distribution of goodness.
- Sweeten Wisely: Keep an eye on added sugars. Use natural sweeteners like honey, maple syrup, or mashed bananas for a healthier twist.
- Experiment with Flavours: Try different flavour combinations. Whether it’s a classic vanilla or an adventurous matcha, variety keeps your breakfast exciting.
- Prep Ahead for Busy Mornings: Prepare several jars at once for a ready-to-go breakfast throughout the week. Overnight oats can be refrigerated for up to three days.
- Get Creative with Add-Ins: Toppings like sliced almonds, a drizzle of nut butter, or a sprinkle of chia seeds not only enhance the texture but also contribute to the overall protein content. Explore various add-ins like shredded coconut, dried fruit, or even a dash of your favourite spices to keep things interesting.
These tips will help you start your day on a delicious and protein-rich note. Dive into a bowl of wholesome goodness that fuels your day and is tasty too.
Elevate Your Breakfast with Protein Overnight Oats
Protein oats are a versatile and nutritious breakfast. They provide a hearty start to your day and offer a world of flavours and possibilities.
Whether you’re a fitness enthusiast looking to fuel your workouts or just want a convenient and wholesome breakfast, protein overnight oats have you covered. It’s easy to tailor your breakfast to match your dietary preferences, experiment with diverse flavours, and explore an array of nutritious toppings. Your bowl is your canvas – create a protein-packed masterpiece that suits your cravings and nutritional goals.
Frequently Asked Questions
- Can I use any type of protein powder?
- Absolutely! Whether you prefer whey, plant-based, or collagen, choose a protein powder that aligns with your dietary needs and taste preferences.
- Can I make protein overnight oats without protein powder?
- Certainly! While protein powder is a convenient option, you can boost the protein content with natural sources like Greek yogurt, nuts, seeds, or nut butter.
- How long can I store prepared protein overnight oats?
- Prepared jars can be refrigerated for up to three days. However, for the freshest taste and texture, it’s best to consume them within 24-48 hours.
- Can I warm up my overnight oats?
- Yes, you can. If you prefer a warm breakfast, simply heat your overnight oats in the microwave or on the stove, adding a bit of extra liquid if needed.
- Are protein overnight oats suitable for a vegan diet?
- Absolutely! Choose plant-based protein powders and opt for plant-derived milk and toppings to keep your overnight oats vegan-friendly.