High Protein Overnight Oats

A single bowl of healthy overnight oats with blueberries and pomegranates seeds.

5 from 2 votes

A healthy breakfast is easy each morning when you make overnight oats the night ahead. Soaking rolled oats and chia seeds in your preferred milk makes them soft and creamy. Meal prep them in individual sized containers to grab-and-go on busy mornings. This recipes scales easily for more servings. Make as many as you need. They last 5 days in the refrigerator.

Prep Time5

Total Time5

Course: Breakfast

Cuisine: American

Servings: serving

Calories: 371kcal

Author: Sally Cameron

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

Homemade plant milk recipe links:

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)

Sweetening Options : 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 this monk fruit honey or maple syrup.

Nutritional calculation note: As there are so many "milk" options, I used low fat dairy milk for reference (8 grams protein per 8-ounce serving). If you want a high protein milk, use hemp seed milk. See the recipe link above.

Hemp seed milk is 14 grams of protein in 1 cup so it adds another 6 grams of protein for 22 grams of protein total for high protein overnight oats (this is what I do).

Nutrition