High-protein overnight oats are an easy, make-ahead breakfast perfect for busy mornings and meal prep. No cooking required - just mix the ingredients, refrigerate overnight, and enjoy. Whether you keep them simple or load them with toppings, these overnight oats are a healthy grab-and-go option and a great alternative to smoothies. Use dairy milk or plant-based milk, such as almond milk, for a nutritious start to your day.
So what makes them high protein overnight oats? The combination of healthy ingredients, like rolled oats, chia seeds, toppings, and your choice of milk. For the most protein, try homemade hemp milk for 14 grams of protein in an 8-ounce glass. For higher protein, add a little protein powder if desired.
Jump to:
- Why You'll Love High Protein Overnight Oats
- Ingredients You'll Need
- Substitutions and Variations
- Choosing the Right Milk for Overnight Oats
- How to Make Overnight Oats
- Best Containers for Overnight Oats
- Serving Suggestions
- Storage & Shelf Life
- Recipe FAQs
- More Healthy Breakfast Ideas
- ⭐️Did You Make This?
- 📖 Recipe
- 💬 Comments
Why You'll Love High Protein Overnight Oats
- High in protein, low in effort - 20-30g of protein per serving, no stove needed.
- Meal-prep friendly - Make a few jars ahead for the week.
- Customizable - Add fruit, nut butter, or protein powder to fit your goals.
- Naturally gluten-free and dairy-free options - Easy to adapt for any diet.
- Budget-friendly - Wholesome ingredients you already have in your pantry.
For a terrific weekend or holiday breakfast, try these naturally gluten-free buckwheat pancakes.
Chef's Tip - Protein Powder Math:
Most protein powders provide about 20-22 grams of protein per scoop, or roughly 5 grams per tablespoon. You rarely need a full scoop for overnight oats - 1 to 2 tablespoons is plenty to boost protein without overpowering flavor or texture. Add more only if you're specifically targeting higher protein intake. Don't like powders? Stir in 1-2 tablespoons Greek yogurt for a creamier texture and approximately 1 gram extra protein per tablespoon.
Ingredients You'll Need
This is the basic overnight oats recipe with chia seeds. Toppings take it to a whole new level. See my notes for varying the protein levels.
- Oats - Buy old-fashioned rolled oats labeled gluten-free if needed. If gluten isn't a concern, use regular rolled oats. Avoid instant oats - they get too soft overnight.
- Milk - The milk you choose affects both flavor and protein. Use dairy milk, almond, hemp milk, or cashew, for a plant-based option.
- Chia seeds - Chia seeds make the overnight oats set up nicely and add a little healthy fat, fiber, and creaminess. I prefer white chia seeds for overnight oats.
- Sweetener - Try agave syrup, maple syrup, date syrup, yacon or raw honey. You can mix it in as the oats set up overnight, or use a little in the morning over the top. For zero sugar use monk fruit honey or maple syrup.
- Vanilla - Use either vanilla extract or try vanilla paste with little flecks of vanilla bean.
For measurements please see the recipe card. For optional toppings, see below in serving suggestions section.
Substitutions and Variations
- Swap almond extract - use vanilla extract instead.
- Add spices - try cinnamon or pumpkin pie spice in fall.
- Make it chocolate - stir in cocoa powder for a rich flavor.
- Apple cinnamon overnight oats, - make a batch of this easy apple compote to top your overnight oats with. It tastes almost like apple pie. Dessert for breakfast? Why not.
For another make-ahead breakfast, try this chia pudding with coconut milk.
Choosing the Right Milk for Overnight Oats
The milk you use changes both texture, flavor, and protein. Here's how the numbers compare (from my homemade milk recipes, not store bought) at 8 oz (1 cup). Coconut milk is not listed as it provides no protein, just fat.
| Milk (homemade unless noted) | Approx. Protein / 8 oz | Texture & Flavor | Best For |
|---|---|---|---|
| A2 cow’s milk (2% or whole) | ~8 g | Naturally creamy, clean dairy flavor | Highest protein + classic texture if dairy is OK |
| Hemp milk – standard batch | ~9 g | Light, slightly nutty | Dairy-free, solid protein without powder |
| Hemp milk – extra-hemp | ~14 g | Richer, more body | Maximum plant protein; super satisfying |
| Cashew milk | ~8 g | Ultra-creamy, silky | Dessert-level creaminess with real protein |
| Almond milk | ~5 g | Clean, mild, lighter | Lighter oats with a decent protein bump |
| Oat milk (store-bought, optional) | ~3 g | Smooth, slightly sweet | Extra creaminess if you like/tolerate it. |
How to Make Overnight Oats
Best Containers for Overnight Oats
Choose airtight containers like a glass jar or a bowl with a tight fitting lid. I like ones that stack easily in the refrigerator and for storage. Tight lids mean no leakage. A 16-ounce meal prep bowl or jar with an airtight lid gives you enough headroom to add your toppings. Another alternative is a 16-ounce wide mouth Mason jar.
Serving Suggestions
When to add toppings: Stir your overnight oats first, then add toppings-or pack them separately in a small container to add just before eating. Mix and match these ideas to find your favorite combinations for high-protein overnight oats.
- Fresh berries - Strawberries, raspberries, blueberries, or blackberries add antioxidants and color.
- Frozen fruit - Works beautifully; just thaw first so your oats don't get watery.
- Fresh fruit - Try apples, or this cinnamon apple compote, pears, bananas, mango, peaches, nectarines, plums, or pomegranate seeds.
- Crunchy add-ins - Sliced or slivered almonds, pepitas, hemp seeds, or coconut flakes for healthy fats and texture.
- Nut butters - Almond, cashew, or peanut butter add richness and extra protein.
- Jams & spreads - Choose lower-sugar or fruit-only versions for natural sweetness.
- Chocolate lovers' twist - Stir in dark chocolate chips or raw cacao nibs for a lightly sweet, antioxidant-rich finish.
Storage & Shelf Life
Overnight oats keep well for up to 4 days in the refrigerator. Stir before eating, as the chia seeds continue to thicken the mixture over time.
If the oats become too thick, add a splash of milk and stir until creamy again. For meal prep, store each portion in a sealed 16-ounce container so it stays fresh and travel-ready.
Recipe FAQs
Yes. Overnight oats with chia seeds are a nutrient-dense breakfast packed with protein (typically 16-22 grams), fiber (about 10 grams), and healthy fats. Chia seeds also provide antioxidants, minerals, and omega-3s, while oats offer slow-digesting carbohydrates that keep you full longer.
For natural sweetness, try raw honey, pure maple syrup, date syrup, or brown rice syrup. For a low-sugar option, use monk fruit-sweetened honey or maple syrup. You can also stir in a little low-sugar jam or fruit compote before serving. Avoid artificial sweeteners if possible, as some leave a bitter aftertaste.
Yes - overnight oats must be refrigerated. The combination of oats, milk, and chia seeds needs to stay below 40°F to remain safe. Properly stored, overnight oats last up to 5 days in the refrigerator.
If you take them to go, keep them chilled or use ice packs; they're safe unrefrigerated for about 2 hours.
Use rolled (old-fashioned) oats for the best creamy texture. Steel-cut oats stay too chewy unless pre-cooked, and instant oats can turn mushy. If you prefer a lower glycemic index, you can lightly cook steel-cut oats, cool them, and then add your toppings for the same make-ahead convenience.
There are a few easy ways to boost protein. Stir in 1-2 tablespoons of your favorite protein powder (most add about 5 grams per tablespoon) or 1-2 tablespoons of Greek yogurt for a creamier texture and extra protein. Using high-protein milk alternatives like hemp milk also raises the protein content naturally.
More Healthy Breakfast Ideas
From Greek yogurt parfaits to terrific healthy smoothies, homemade granola, or poached eggs over sautéed veggies, you'e covered.
⭐️Did You Make This?
If you made high protein overnight oats, please comment and let me know, I love to read your comments. If you loved it, please give it a 5 star rating! They really help other readers.
📖 Recipe
High Protein Overnight Oats
Ingredients
Basic overnight chia oats
- ½ cup traditional rolled oats gluten-free if desired
- 1 ½ tablespoons chia seeds
- 1 cup unsweetened milk of choice dairy or plant, see notes at end of recipe card
- 1 teaspoon vanilla extract or ½ teaspoon vanilla paste
- 1 pinch sea salt
Optional sweeteners
- See below for ideas
Optional toppings
- Fresh berries: Strawberries, raspberries, blueberries, blackberries, pomegranate seeds.
- Frozen fruit: almost anything works. Thaw first.
- Other fruit: Apples (like this cinnamon apple compote), pears, bananas, mangos, peaches, nectarines, plums and others.
- Extra goodies: Sliced almonds, slivered almonds, pepitas, chocolate chips, shredded coconut.
- Nut butters: Almond butter, cashew butter, coconut butter, or peanut butter.
- Jams: Best to choose lower sugar options.
Instructions
- Into a 12-16 ounce container add rolled oats, chia seeds, and salt. Add the milk, sweetener if using, and vanilla. Stir well or cap tightly and shake well to combine.
- Place in the refrigerator overnight to set up. Stir in the morning and serve, adding whatever toppings you prefer.
Notes
- Almond milk (5 grams protein per 8-ounce serving)
- Coconut milk (2 grams protein per 8-ounce serving)
- Cashew milk (8 grams protein per 8-ounce serving)
- Pumpkin seed milk (5 grams protein per 8-ounce serving)
- Hemp seed milk (14 grams protein per 8-ounce serving)
Nutrition
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