High-Protein Overnight Oats

5 from 1 vote

These High Protein Overnight Oats are the ideal solution when regular oats leave you hungry and on the search for food two hours before your lunch break. These protein oats are simple to prepare, gluten-free and have a balance of macronutrients making them the perfect morning staple.

Prep Time5

Total Time5

Course: Breakfast

Cuisine: American

Diet: Gluten Free

Servings: serving

Calories: 463kcal

Author: Amanda McGillicuddy

Equipment

16-ounce jar or airtight container with a lid

Ingredients

½ cup Gluten-free old fashion oats Not steel cut or instant
½ cup Plain Greek yogurt any fat %
½ cup Unsweetened dairy-free milk or regular milk
2 tablespoon Vanilla protein powder I used whey
1 tablespoon Chia seeds
1 tablespoon Maple syrup or to taste
½ teaspoon Vanilla extract
¼ teaspoon Cinnamon
⅛ to ¼ teaspoon Salt or taste (I prefer ¼ tsp)

US Customary - Metric

Instructions

Combine all ingredients in an airtight container or 16-ounce jar with a lid. Stir together until there are no clumps of protein powder or chia seeds. You can also seal the jar and shake vigorously to combine.
Place sealed container in the fridge for at least 2 hours or ideally overnight.
Remove from fridge and stir. If the oats are a little thick (depending on what type of protein powder you used) you can add a little more milk. If they are a little thin, you can add a tablespoon an additional tablespoon of protein powder or chia seeds to thicken. Top with fresh fruit, chocolate chips, nuts, seeds, or nut butter if desired, and enjoy!

Notes

Tips -

- Account for the sweetness of your protein powder. You may not need to add any maple syrup if your protein powder is pretty sweet.

- If changing/omitting any of the thickening ingredients (protein powder, greek yogurt, chia seeds) be sure to adjust the liquid to ensure the oats are not too watery once set.

- Use full fat Greek yogurt to reduce tanginess.

Variations -

- No Greek Yogurt - If omitting the Greek yogurt, you will want to add an additional ¼ cup of milk and another 1-2 tablespoon of protein powder to get the oats to be thick and creamy. If your protein powder is sweetened, you may want to omit the maple syrup.

- No Protein Powder - If omitting the protein powder, you will need to reduce the milk by ¼ cup so that they are not too liquidy.

- No Chia Seeds - Omitting the chia seeds will make these oats more liquidy and would require reducing the milk by at least ¼ cup. If they are still too thin, adding another tablespoon of protein powder could help thicken them up.

Storage -

Protein overnight oats can be stored in the fridge in an airtight container for 4-5 days, making them the perfect breakfast meal prep for a busy work week. They continue to get thicker the longer they are stored, but you can freshen them up with a splash of milk.

Nutrition