Easy High Protein Overnight Oats (33 Grams Protein!)

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This easy make-ahead breakfast packs plenty of protein (33 grams!) and fiber to keep you feeling satisfied. Rich in antioxidants, this nutritious high protein overnight oats recipe will be your new go-to breakfast for busy mornings.

Isn’t it great to have breakfast all sorted out before you even wake up? This simple high protein overnight oats recipe takes just a minute to toss together and will be waiting for you when you want it. Double or triple the recipe for an easy meal prep high-protein breakfast.

Why Overnight Oats?

Besides getting to skip the stovetop, overnight oats are amazing because the time they sit soaking actually helps to unlock some of their nutrients. Soaking breaks down the phytic acid in the oats and seeds to make their nutrients more available.

I really like to use overnight oats as an opportunity to work in as many top superfoods as I can. So in addition to oats, this recipe has sunflower seeds, chia seeds, hemp seeds, and ground flax. I most often use cinnamon and walnuts as toppings, but the flavor variations are virtually endless. You could use blueberries or other berries to mix it up. Or give this immune-boosting elderberry overnight oats recipe a try.

You can find loads more variations below.

Overnight oats are also a great vehicle for nutritional powders like dandelion root or greens powders. Mixed in with some cinnamon, the flavor isn’t overpowering as it can be sometimes.

Besides being no-cook, easy, and quick, there are plenty of other reasons to love high protein overnight oats:

• Have a healthy breakfast ready for hurried mornings
• Customizable for different flavor preferences and dietary restrictions
• Full of fiber, crucial for gut health
• Varied whole foods also support gut health and reduce inflammation
• Filled with vegan protein
• Great for warmer weather, when you don’t want a hot breakfast

Ingredients for Protein Overnight Oats

A basic version of this recipe could have just a handful of ingredients, but there are some very good reasons to consider adding more.

The more ingredients you include, the better, not just for protein. The good bacteria in our guts thrive on a diverse diet, and this overnight oats recipe can offer a lot of diversity!

If you don’t have or don’t want to use an ingredient, you can skip it or substitute. Feel free to skip one or more of the seeds if you don’t have them on hand — your overnight oats will still be delicious!

Ingredients to consider using in this recipe:

Oats: I like thick-cut rolled oats, which hold up well to soaking, but you can use whichever oats you prefer. Quick oats can work, but they’ll lack the satisfying chew of rolled oats. Oats are naturally gluten free, but if you’re very sensitive to gluten, look for oats that are certified gluten free to ensure there wasn’t any cross contamination.

I really like these sprouted organic oats from One Degree and keep them on hand not just for overnight oats, but also baked oatmeal and muffins.

Sunflower seeds: Besides being tasty, sunflower seeds are incredible sources of vitamin E, copper, and other nutrients. They’re one of the first things I reach for when I want to bolster my immune system. For overnight oats, you want raw, unsalted sunflower seeds. They add a wonderful texture to this recipe.

Chia seeds: In addition to giving overnight oats a creamy texture, chia contains protein, healthy fats, and fiber. Black or white chia seeds both work.

Flaxseed: Flax is an excellent source of fiber and healthy fats. Buy ground flax seed and keep it in the refrigerator or freezer to extend its freshness.

Hemp seeds: Hemp seeds are a top source of vegan protein. Hemp (or hemp powder) packs 10 grams of protein per ounce! Hemp can be a little pricier, so you can skip it if you’d like to stick with more budget-friendly ingredients. Amazon has some competitively-priced options, especially if you do Subscribe & Save.

Filtered water or plant-based milk: If you have plant-based milk on hand, you can use it for added flavor and protein, but water also works in this recipe. Soy milk is higher in protein than many other plant-based milks.

Optional protein powder: Protein powder is an easy way to bump up the protein in these overnight oats, but it’s not strictly necessary. When I use it, I generally prefer unsweetened protein powder, but you could use whatever you prefer. At 20-40 grams of protein per scoop, you don’t even need a whole scoop to exceed the protein you might want in your breakfast. Here are some options if you’d rather purchase from Amazon.

Foursigmatic makes a really cool protein powder packed with medicinal mushrooms and antioxidants, like lion’s mane, reishi, and moringa. They have unsweetened, chocolate, vanilla, and peanut butter.

Optional yogurt: If you’re not aiming to make your overnight oats vegan, Greek yogurt is an ingredient to consider when making high protein overnight oats, either with or without protein powder. You can mix your yogurt in or use it as a topping. Vegan yogurt is also an option, but it tends to be much lower in protein than dairy-based yogurts.

Where to Get Ingredients for Overnight Oats

You can probably find most of these ingredients in your nearest grocery, but if you’re looking for organic options at reasonable prices, you may want to check online. If you live near a natural foods store, check their bulk section, where you might find them at lower prices than buying them packaged.

I get a lot of our pantry staples from Vitacost, which carries a great selection of organic ingredients and non-toxic household products for prices much lower than I can find locally. They have stackable sales regularly that bring their already low prices down even further — sometimes up to 40% — and I also use the free Rakuten browser extension to get up to 15% cash back at Vitacost (and lots of other places I shop). You can get a $40 bonus when you sign up using this link.

I’ve spent years perfecting the art of living green on a budget. Find some more tricks and tips for saving on healthy supplies.

Protein Overnight Oats Flavors and Toppings

The flavor possibilities are endless, but here are some ideas to get you started:

Walnut and cinnamon: This is my favorite combination. Walnuts add polyphenols, healthy fats, and fiber and are considered especially beneficial for gut and brain health. I like to use a lot of organic Ceylon cinnamon, which adds not only wonderful flavor, but also plenty of antioxidants. The cinnamon add tons of flavor, so there’s no need for sweet flavors, which I generally don’t favor in the morning.

Cinnamon is helpful for controlling blood pressure and cholesterol. If you’re using a heavy hand like I do, be sure you’ve got Ceylon rather than cassia cinnamon, which contains much higher amounts of a compound called coumarin. Coumarin can cause liver damage when consumed in large quantities.

If you like a little sweetness, raisins or dried currants pair nicely with cinnamon and walnuts. Diced apples could work as well.

Berries or other fruit: Beautiful berries add vibrance, antioxidants, and fiber. Apples, pears, and bananas work well also, especially if you add some spices to transform your breakfast into apple pie overnight oats or banana bread overnight oats. Fruits like pineapple or mango can give your overnight oats a tropical flavor.

Peanut butter or other nut butters: If the rich flavor of nut butters appeals, you can mix them in or use them as a topping. If you don’t eat nuts, seed butters are another option.

Chocolate: For an indugent start to your day, you can add antioxidant-rich cocoa or cacao.

Pumpkin: Add pumpkin puree and pumpkin pie spice for a delicious fall breakfast treat.

Additional toppings to consider:

• Shredded coconut
• Sliced almonds or other chopped nuts
• Honey or maple syrup if you crave something with a little sweetness
• Homemade elderberry syrup
• Cacao nibs or mini chocolate chips — dessert for breakfast!

Try to get organic ingredients when you can to make this nutritious breakfast recipe as healthy as possible.

You can choose to make your overnight oats solely with vegan protein, or mix in some Greek yogurt. I think the yogurt-y flavor can be a little overpowering, so I tend to go with the vegan option. You could also add a dollop of yogurt on top if that appeals.

How to Make Protein Overnight Oats

Making overnight oats is as simple as adding the ingredients to a mason jar or bowl and leaving it in the refrigerator for a few hours.

Pint mason jars work really well for single servings, but you could also make your overnight oats in a glass or bowl. Overnight oats have become so popular, they even make jars especially for them.

Here’s the super-simple recipe.

Continue to Content

High Protein Overnight Oats Recipe

Yield: 1 serving

Prep Time: 1 minute

Additional Time: 5 hours

Total Time: 5 hours 1 minute

High-protein overnight oats are satisfying and delicious, and endlessly customizable. An easy recipe you'll have on repeat!

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Ingredients

• 2 tablespoons unsalted raw sunflower seeds
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseed
• 2 tablespoons shelled hemp seeds (hemp hearts)
• 80 grams (1/2 cup) uncooked rolled oats
• 1 cup filtered water (can also use plant-based milk)
• 2 tablespoons protein powder

Instructions

1. Put all the ingredients in a bowl or mason jar and mix together. Putting the smaller seeds in first helps to keep them from floating to the top when you add the liquid.
2. Place oat mixture in the refrigerator overnight. It's best to let it soak for at least 8 hours to allow the phytates to break down, but you could eat them in 4 or 5 hours if you want to. Wait to add toppings until you're ready to eat them.
3. Serve warm or cold. Sprinkle with cinnamon and top with walnuts, or use berries or other toppings mentioned above according to your flavor preferences.

Notes

If you don't have all the ingredients, leaving out some of the seeds or the protein powder is totally fine. It will just change the amount of protein in the overnight oats.

Recipe above is just the base. Add toppings of choice, such as cinnamon & walnuts, frozen or fresh fruit, or nut butter.

Recipe is for one hearty serving, so double or triple to make enough for several mornings. Overnight oats keep in the refrigerator for up to 5 days.

Nutrition information for above recipe (before toppings):

YIELD: 1 Serving CALORIES: 514 PROTEIN: 33g FAT: 27g CARBOHYDRATE: 44g SODIUM: 147mg FIBER: 16g

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Susannah

Susannah is a health and environmental writer focusing on gardening, foraging, medicinal plants, and sustainability. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and was a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.