January 27, 2023

Canadiannpizza

Cooking Is My World

Protein Overnight Oats with 4 Ingredients


These overnight oats with protein powder make a fabulous and healthy make-ahead breakfast that boasts over 30 grams of protein per serving! 

protein overnight oats.

Love a good protein-packed breakfast? Try protein pancakes, cereal, or even these protein overnight oats. 

Why this recipe works

  • Just 4 ingredients. All you need is oats, chia seeds, protein powder, and milk! 
  • Two minutes prep. Seriously, this recipe could not be any easier. 
  • Naturally vegan and gluten free. If you follow a dairy free diet, this is the perfect breakfast for you. 

What we love about this recipe is just how easy it is to prep in advance. Just like our protein oatmeal, you can change up the flavor any way you like! 

Ingredients needed

As mentioned earlier, this recipe calls for very simple ingredients that you probably already have in your pantry! Here is what you’ll need: 

  • Rolled oats. While quick oats work, the rolled variety has a more chewy and satisfying texture. 
  • Chia seeds. Thickens the mixture beautifully. You can also use ground flaxseed. 
  • Protein powder. Flavored or unflavored protein powder. Whey, casein, brown rice, and most blends work well. 
  • Milk of choice. I used unsweetened almond milk, but any milk works (whole milk, coconut milk, soy milk, etc). 
  • Mix-ins. The fun part: fresh or frozen fruit, nut butter, nuts, coconut, or even some chocolate. 

How to make protein overnight oats

Start by adding the oats, chia seeds, protein powder, and milk of choice in a small bowl or glass jar. Gently mix it and refrigerate it, covered, overnight. 

The next morning, add more milk if needed. Stir through and top your favorite mix-ins and enjoy immediately. 

overnight protein oats.

Other ways to add protein

If you aren’t a fan of protein powder, there are other ways to add protein to overnight oats. Here are some ideas: 

  • Cottage cheese. A protein-packed powerhouse, a half cup of non-fat cottage cheese packs in 15 grams of protein. 
  • Greek yogurt. Non-fat and unsweetened Greek yogurt yields around 18 grams of protein per cup. Like cottage cheese, add some liquid or granulated sweetener to compensate for the tartness. 
  • Nut or seed butter. Peanut butter, almond butter, and even tahini are all fantastic ways to add 7-8 grams of protein per two tablespoon serving. They also add healthy fats which will keep you fuller for longer. 
  • Unsalted nuts or seeds. Like nut or seed butter, whole nuts and seeds provide similar amounts of protein per serve. 
  • Cow’s milk. Use non-fat or skim milk as the mixer and pack in at least 10 grams of protein. 

Storage instructions

To store: Prep your oats in advance and store them in the refrigerator for up to one week. Just be sure to give the oats a good mix, as it will continue to thicken. 

To freeze: Place the overnight oats in shallow containers and store them in the freezer for up to two months.

overnight oats with protein.

Frequently Asked Questions

Can this be gluten free?

If you use certified gluten free oats, this recipe is suitable for celiacs.

Can I substitute the oats?

Use quinoa flakes or buckwheat flakes to replicate the overnight oats texture without using oats. Alternatively, try keto oatmeal.

protein overnight oats recipe.
  • Add your dry ingredients into a shallow container or cereal bowl. Add your milk of choice and give it a mix.

  • Cover the bowl and refrigerate for at least 4 hours, or overnight.

  • When ready to enjoy, give it a mix and add more milk if needed. Add your toppings and enjoy immediately.

TO STORE: Prep your oats in advance and store them in the refrigerator for up to one week. Just be sure to give the oats a good mix, as it will continue to thicken.  TO FREEZE: Place the overnight oats in shallow containers and store them in the freezer for up to two months.

Serving: 1serving | Calories: 288kcal | Carbohydrates: 31g | Protein: 29g | Fat: 7g | Sodium: 287mg | Potassium: 228mg | Fiber: 5g | Vitamin A: 72IU | Calcium: 334mg | Iron: 4mg | NET CARBS: 26g