Allow me to introduce you to the easiest healthy breakfast in the world: protein overnight oats.
Rather than oatmeal that requires heating, overnight oats are made by mixing ingredients together in a container and letting them sit in the fridge overnight.
The next morning, you have a delicious high protein breakfast that’s ready to eat right out of the fridge, making it a great option for all those busy mornings.
It may just be my new favorite breakfast, and I want to show you the way.
More specifically, I want to show you ten ways.
No matter what your taste buds prefer, I promise you there is a protein overnight oats recipe here for you. Plus, with each batch containing at least 35 grams of protein, there may be no more delicious way to get your protein in.
How to make protein overnight oats
If you’re unfamiliar, overnight oatmeal is as simple as mixing ingredients together and letting them sit in the fridge overnight.
You can even add all the dry ingredients to your containers ahead of time for meal prep and then add the liquid ingredients whenever you’re ready…
The oats absorb the liquid, much like what happens when you make regular oatmeal, so you’re left with a very thick end result.
To make overnight oats high-protein, I use a combination of Greek yogurt and protein powder. The Greek yogurt acts as a great thickening agent that you can’t even taste (along with a perfect way to sneak in some extra protein) and the protein powder both thicken the oats and adds great flavor.
You’ll find 10 different flavors of overnight oats here, but they all start with a very similar base of ingredients:
- Oats (I use , otherwise known as , but you can also use or old-fashioned )
- Greek yogurt
- PEScience protein powder (it’s a blend of whey & casein protein)
- Milk (any dairy or non-dairy milk will work great here, it’s up to personal preference)
- Sugar Substitute
Those are the main ingredients I stuck with for each of these, and I spiced them up to make them all completely different.
For every recipe, the directions are exactly the same: mix everything together in a mason jar, bowl, or container, then let it sit in the fridge overnight. That’s it!
Here’s a tip: you can adjust the amount of milk as needed, but I find that 1/2-3/4 cup for each recipe is the sweet spot.
I used PEScience protein powder in each recipe (remember that the code “Matt” will save you money on any order), and I experimented with a bunch of different flavors. But you can use any type of protein powder you have!
In fact, as you can see in the photo, I used Quest Nutrition Cookies & Cream for one of these batches. Outside of PEScience brand, that specific flavor is one of my go-to’s.
Both PEScience & Quest are a blend of & casein , which leads to a very thick result. Since most people tend to have , using that will work just fine in this .
Before we get into the flavors, you might be wondering where you should start. While I truly loved how each flavor turned out, I’d say that my 3 favorites were Cookie Butter, Strawberry Cheesecake, and Peanut Butter.
Now, let’s dive in…
Birthday Cake Batter Protein Overnight Oats
Who doesn’t love birthday cake? With these overnight oats, you can enjoy cake for breakfast!
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Cake Pop PEScience Protein Powder (or ) – Use code “Matt” to save 10% on PEScience
- 5g Sugar Substitute (or regular sugar)
- 10g Rainbow Sprinkles
- 1 tsp Vanilla Extract
Nutrition Facts for Cake Batter Overnight Oats (entire batch):
355 Calories, 8g Fat, 38g Carbs, 35g Protein
Caffe Mocha Protein Overnight Oats
These overnight oats are made with chocolate and espresso powder, giving you the perfect morning boost.
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Chocolate PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 10g Sugar Substitute (or regular sugar)
- 1/2 tsp (about 1g) Espresso Powder (or instant coffee)
Nutrition Facts for Mocha Overnight Oats (entire batch):
315 Calories, 6g Fat, 32g Carbs, 35g Protein
Chocolate Lovers Protein Overnight Oats
Any excuse to eat chocolate for breakfast is A-ok in my book. These overnight oats pack a ton of chocolate flavor in every bite!
- 40g (1/2 Cup) Oats – or will both work
- 3/4 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Chocolate PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 10g Sugar Substitute (or regular sugar)
- 8g Unsweetened Cocoa Powder
- 15g Chocolate Chips
Nutrition Facts for Peanut Butter Overnight Oats (entire batch):
420 Calories, 12g Fat, 48g Carbs, 38g Protein
Cookie Butter Protein Overnight Oats
Once I made my Protein Cookie Butter, I became instantly obsessed with Biscoff cookies. If you enjoy them as much as I do, then you’ll love these cookie butter overnight oats.
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Snickerdoodle or Vanilla PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 5g Sugar Substitute (or regular sugar)
- 2 Crushed Biscoff Cookies (can use any cookies, but these will have an authentic cookie butter flavor)
- 1/2 tsp Vanilla Extract
- Dash of Cinnamon
- 15g (1 Tbsp) Cookie Butter- I used my Protein Cookie Butter, but store-bought works great too.
- Top with some additional cookie butter of Biscoff crumbs for extra flavor!
Nutrition Facts for Cookie Butter Overnight Oats (entire batch):
435 Calories, 10.5g Fat, 48g Carbs, 39g Protein
Chocolate Chip Cookie Dough Protein Overnight Oats
I have nothing against eating cookie dough for breakfast, but if you want to have a version that’s a bit more socially acceptable first thing in the morning, these overnight oats are it.
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Vanilla PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 10g Brown Sugar Substitute (or any sweetener)
- 6g Powdered Peanut Butter
- 1/2 tsp Vanilla Extract
- 15g Chocolate Chips
- Pinch of Salt
- Pinch of Baking Soda- you can leave this out, but it gives this more of an authentic cookie flavor
Nutrition Facts for Cookie Dough Overnight Oats (entire batch):
410 Calories, 11g Fat, 44g Carbs, 38g Protein
Cookies & Cream Protein Overnight Oats
Sign me up for absolutely anything Oreo-related. Homemade Oreos, Oreo waffles, Oreo cupcakes, and now these overnight oats.
- 40g (1/2 Cup) Oats – or will both work
- 3/4 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Cookies & Cream or Chocolate PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 10g Sugar Substitute (or regular sugar)
- 10g Black Cocoa Powder
- 4 Crushed Mini Oreos (or 1 regular Oreo)
Nutrition Facts for Cookies & Cream Overnight Oats (entire batch):
415 Calories, 11g Fat, 49g Carbs, 37g Protein
Strawberry Cheesecake Protein Overnight Oats
By using actual strawberries and graham cracker crumbs, we’re getting all of the flavors of a delicious strawberry cheesecake in a jar!
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Strawberry Cheesecake PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 5g Sugar Substitute (or regular sugar)
- 10g Graham Cracker Crumbs
- 1 tsp Vanilla Extract
- 1 Diced strawberry
Nutrition Facts for Strawberry Cheesecake Overnight Oats (entire batch):
345 Calories, 7g Fat, 38g Carbs, 35g Protein
Maple & Brown Sugar Protein Overnight Oats
There’s no more iconic oatmeal flavor than maple & brown sugar, so we need to turn those into a batch of overnight oats.
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Vanilla PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 10g Brown Sugar Substitute (or regular brown sugar)
- 1 Tbsp Maple Syrup (I use a sugar-free one)
- 1/4 tsp Maple Extract (this can be left out but it packs a ton of flavor)
- Additional Brown Sugar for Topping
Nutrition Facts for Maple & Brown Sugar Overnight Oats (entire batch):
315 Calories, 6g Fat, 32g Carbs, 35g Protein
Peanut Butter Protein Overnight Oats
Everybody loves peanut butter. If you love it as much as I do, then you’re going to lose your mind over how good this one is.
- 40g (1/2 Cup) Oats – or will both work
- 3/4 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Peanut Butter Cookie PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 5g Sugar Substitute (or regular sugar)
- 12g (2 Tbsp) Powdered Peanut Butter
- 1 Tbsp Creamy Peanut Butter mixed in or on top (I used Own Your Hunger half calorie peanut butter, but you can obviously use any!)
Nutrition Facts for Peanut Butter Overnight Oats (entire batch):
415 Calories, 12g Fat, 41g Carbs, 43g Protein
Snickerdoodle Cookie Protein Overnight Oats
Snickerdoodles are one of the most underrated cookies out there, so I had to show it the respect it deserves with this batch of overnight oats.
- 40g (1/2 Cup) Oats – or will both work
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Plain Nonfat Greek Yogurt
- 31g (1 Scoop) Snickerdoodle PEScience Protein Powder – Use code “Matt” to save 10% on PEScience
- 10g Sugar Substitute (or regular sugar)
- 1/2 tsp Cinnamon
- 1/2 tsp Vanilla Extract
- 1/8 tsp Cream of Tartar (this is the secret ingredient in snickerdoodles that gives them the iconic acidity, but it can be left out since it’s a small amount)
Nutrition Facts for Snickerdoodle Overnight Oats (entire batch):
315 Calories, 6g Fat, 32g Carbs, 35g Protein
Customizing your own
The best part about protein overnight oats (outside of them being a great source of protein) is that they are very forgiving. Since there is no heating involved, you can get creative with your ingredients.
If you feel a needs tweaking to satisfy your tastebuds, don’t be afraid to experiment a bit.
Here are a few quick ideas for customizing your own :
- Mix your favorite (like ) into the chocolate overnight oats to make your own peanut butter cup flavor and to add some healthy fats.
- Add some cereal to your high-protein to mimic a cereal flavor.
- Make your own by using a and mixing in (a lot of people love adding as well). plant-based
- Add some coconut flakes and a caramel drizzle to chocolate overnight oats to create a Samoa cookie flavor.
- The possibilities are truly endless!
Protein Overnight Oats (10 Different Flavors!)
These protein overnight oats are one of the easiest breakfasts you'll ever make, and definitely one of the most filling with over 35g of protein in every serving. These overnight oats are PERFECT for meal prep, and you can prep a different flavor for every day of the week!
Ingredients
Birthday Cake Batter
- 40g (1/2 Cup) Oats
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Cake Pop PEScience Protein Powder (or vanilla)
- 5g Sugar Substitute (or regular sugar)
- 10g Rainbow Sprinkles
- 1 tsp Vanilla Extract
Caffe Mocha
- 40g (1/2 Cup) Oats
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Chocolate PEScience Protein Powder (or any chocolate protein powder)
- 10g Sugar Substitute (or regular sugar)
- 1/2 tsp (about 1g) Espresso Powder (or instant coffee)
Cookie Butter
- 40g (1/2 Cup) Oats
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Snickerdoodle PEScience Protein Powder (or vanilla)
- 5g Sugar Substitute (or regular sugar)
- 2 Crushed Biscoff Cookies (can use any cookies, but these will have an authentic cookie butter flavor)
- 1/2 tsp Vanilla Extract
- Dash of Cinnamon
- 15g (1 Tbsp) Cookie Butter- I used my Protein Cookie Butter, but store-bought works great too.
Cookie Dough
- 40g (1/2 Cup) Oats
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Vanilla PEScience Protein Powder
- 10g Brown Sugar Substitute (or any sweetener)
- 6g Powdered Peanut Butter
- 1/2 tsp Vanilla Extract
- 15g Chocolate Chips
- Pinch of Salt
- Pinch of Baking Soda- you can leave this out, but it gives this more of an authentic cookie flavor
Chocolate Lovers
- 40g (1/2 Cup) Oats
- 3/4 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Chocolate PEScience Protein Powder (or any chocolate protein powder)
- 10g Sugar Substitute (or regular sugar)
- 8g Unsweetened Cocoa Powder
- 15g Chocolate Chips
Cookies & Cream
- 40g (1/2 Cup) Oats
- 3/4 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Cookies & Cream PEScience Protein Powder (or chocolate)
- 10g Sugar Substitute (or regular sugar)
- 10g Black Cocoa Powder
- 4 Crushed Mini Oreos (or 1 regular Oreo)
Strawberry Cheesecake
- 40g (1/2 Cup) Oats
- 1/2 Cup Unsweetened Almond Milk (or milk of your choice)
- 50g Greek Yogurt
- 31g (1 Scoop) Strawberry Cheesecake PEScience Protein Powder (or vanilla)
- 5g Sugar Substitute (or regular sugar)
- 10g Graham Cracker Crumbs
- 1 tsp Vanilla Extract
- 1 Diced strawberry
Maple & Brown Sugar
- 40g (1/2 Cup) Oats
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Vanilla PEScience Protein Powder
- 10g Brown Sugar Substitute (or regular brown sugar)
- 1 Tbsp Maple Syrup (I use a sugar-free one)
- 1/4 tsp Maple Extract (this can be left out but it packs a ton of flavor)
- Additional Brown Sugar for Topping
Peanut Butter
- 40g (1/2 Cup) Oats
- 3/4 Cup Milk of Choice (I used unsweetened almond milk)
- 31g (1 Scoop) Peanut Butter Cookie PEScience Protein Powder (vanilla flavor will work fine too)
- 50g Greek Yogurt
- 5g Sugar Substitute (or regular sugar)
- 12g (2 Tbsp) Powdered Peanut Butter
- 1 Tbsp Creamy Peanut Butter mixed in or on top
Snickerdoodle Cookie
- 40g (1/2 Cup) Oats
- 1/2 Cup Milk of Choice (I used unsweetened almond milk)
- 50g Greek Yogurt
- 31g (1 Scoop) Snickerdoodle PEScience Protein Powder (vanilla also works great)
- 10g Sugar Substitute (or regular sugar)
- 1/2 tsp Cinnamon
- 1/2 tsp Vanilla Extract
- 1/8 tsp Cream of Tartar (this is the secret ingredient in snickerdoodles that gives them the iconic acidity, but it can be left out since it's a small amount)
Instructions
- Mix all of your ingredients together in a mason jar or other airtight container.
- Cover and refrigerate overnight. These protein overnight oats will be ready to eat in a couple of hours if you do not want to wait, but letting them sit in the fridge overnight is the easiest method.
- Add any toppings you'd like and enjoy! You can empty the oats into a bowl or eat them directly out of the jar (my preferred method).
Notes
- I used a flavored protein from PEScience for each of these overnight oats flavors. If you only have basic protein powder flavors like vanilla or chocolate, those will still work fine!
- PEScience is a blend of whey & casein protein, which I recommend for all my recipes. However, since this requires no heating, it is very forgiving. Most people use whey protein powder, which will work fine here.
- You can make any overnight oats recipe dairy free. Use a plant based protein, non dairy milk, and non dairy yogurt as your base, then customize your ingredients if needed. Mix everything up in your mason jar just the same and you'll have a great plant-based version.
- The nutrition facts below reflect the base of each batch (oats, Greek yogurt, protein powder, and milk). If you want specific nutrition facts for each flavor, see the notes above this recipe card.
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Nutrition Information
Yield 1 Serving Size 1 Batch (Base without mix-ins)Amount Per Serving Calories 315Total Fat 6gCarbohydrates 32gFiber 4.5gSugar 4.5gProtein 35g
Hector
Tuesday 16th of July 2024
Wanted to drop a quick comment on this to express how awesome these recipes are! I’ve used the birthday cake one as a vanilla base and have added some cinnamon and frozen blueberries to make a cinnamon blueberry version. Gotta say, my wife and I had that EVERY day for breakfast for 3 months straight after our son was born. We were overnight oat fiends for a while. 😂
I did also sub out the milk for water, and results were just as stellar. 💯
Matt Rosenman
Thursday 15th of August 2024
That makes me so happy to hear, thank you for sharing!!
Richard
Thursday 15th of June 2023
What size jars do you normally use?
Whitney Allerheiligen
Wednesday 19th of October 2022
UPDATE: For the birthday cake overnight oats I switched out the vanilla extract for cake batter flavoring (Wal-mart). Wow, that REALLY adds to the cake batter taste!!
Whitney Allerheiligen
Saturday 16th of July 2022
I have made several of these. So far my favorite are cookies and cream, snickerdoodle and birthday cake! Like, mouth watering good!!!