High Protein Overnight Oats (4 Ingredients)

A healthy breakfast you can make in minutes with 35 grams of protein and 8 grams of fiber. High protein overnight oats are perfect for busy weekdays.

Something I wish more people knew as a dietitian is that healthy eating can actually be really easy.

You don’t need to spend hours in the kitchen, buy fancy ingredients, or take expensive supplements to support your health and feel amazing in your body. These high protein overnight oats are a perfect example of that.

This balanced recipe takes less than 5-minutes to make but it packs all the protein and fiber you need to stay full for hours. It tastes amazing, too, and it uses everyday ingredients you probably already buy regularly.

Here’s how to make these easy oats and some ideas for tasty toppings.

Why you’ll love these overnight oats

High protein: With just four ingredients you’re getting 35 grams of vegetarian protein to support weight loss, muscle growth, and keep cravings at bay!

High fiber: Dietary fiber is just as (if not more) important than protein, and this recipe contains over 8 grams without accounting for toppings.

Low cost: This recipe uses simple, everyday ingredients that won’t break the bank.

Incredibly easy: Anyone can master this no-cook recipe.

Customizable: It’s easy to add nutrition and flavor with little tweaks. Scroll down for some ideas!

Ingredients

Here’s what you’ll need to make high protein overnight oats:

• Rolled oats — also known as large flake or old fashioned oats
• Chia seeds — you could sub ground flaxseed if you want
• Vanilla protein powder — use any kind you like the taste of
• Milk — I prefer cow’s milk or soy for the extra protein, but use what works for you

Step-by-step instructions

First, add all ingredients to a mason jar or food container with a lid.

Stir with a spoon until well combined and no chunks of protein powder or chia seeds are visible.

Cover with a lid and refrigerate for a minimum of 4 hours.

When you’re ready to eat, transfer to a bowl if desired.

Add toppings and enjoy!

Tips for success

I promise, you can’t mess up these simple overnight oats! But here are a few tips just in case:

• Use a protein powder you like the taste of
• For thicker oats, use 1/4 cup less milk
• For thinner oats, use 1/4 cup more milk
• Stir the oats well before refrigerating to avoid clumps
• Stir the oats again before adding toppings to avoid clumps

Topping suggestions

These high protein overnight oats taste best with toppings, and they help add nutrition too.

Here are some of my favorite topping combinations:

• Peanut butter and jam: 1 cup frozen berries, 1 Tbsp melted peanut butter
• Banana walnut: 1 sliced banana, 2 Tbsp crushed walnuts
• Apple cinnamon: 1 chopped apple, dash of cinnamon
• Trail mix: 2 Tbsp raisins, 2 Tbsp chopped nuts of choice
• Pear and almond: 1 chopped pear, dash of cinnamon, 1 Tbsp almond butter

Or, use a different flavored protein powder. Chocolate, cinnamon cereal, and salted caramel protein powders are delicious here.

Dietary restrictions

• Gluten-free: use certified gluten-free oats
• High fiber: add another tbsp of chia seeds
• Dairy-free: use soy milk and a plant-based protein powder

What’s the best protein powder for overnight oats?

The best protein powder is the one you enjoy the taste of! I also recommend choosing one that’s been third-party tested for your safety.

If you can tolerate it, whey protein powder is well-studied for muscle growth and I find it has the best texture. I like the whey protein powders from Leanfit (we get them from Costco) and anything from Legion.

If you’d prefer a plant-based protein powder, there are a lot of great options on the market. I’d recommend you choose one with a blend of plant-based proteins, and a brand you enjoy the taste of.

Frequently asked questions