Overnight oats with protein powder make the perfect high-protein breakfast you can prep the night before and enjoy in the morning. This easy and nourishing recipe fuels your body with the protein and carbs it needs to start the day strong-especially important for busy women who want to stay energized and maintain a healthy weight.
WHY YOU'LL LOVE THIS PROTEIN-PACKED OVERNIGHT OATS BREAKFAST
If you're in your forties-or getting close-it's time to start prioritizing protein. As women, one of the first things we begin to lose with age is muscle mass. To maintain strength, energy, and a healthy metabolism, we need to fuel our bodies with enough high-quality protein every day.
While whole food sources like lean meats, legumes, and nuts should be your foundation, supplementing with plant-based or whey protein powder is totally fine-especially when life gets busy. I personally choose plant-based protein, as whey tends to upset my stomach.
If you're a busy mom like me, and don't always have time to cook a high-protein breakfast like eggs, having a jar of overnight oats with protein powder in the fridge is a total lifesaver. It's quick, satisfying, and ready when you are!
Benefits of This High-Protein Overnight Oats Recipe
- Quick & easy prep: Just 5 minutes to prepare-ideal for busy mornings.
- High protein content: Around 20-25 g of protein to keep you full and support muscle maintenance.
- Fully customizable: Add your favorite toppings like fruit, seeds, or nut butter.
- Meal prep friendly: Make several servings in advance and enjoy throughout the week.
- Gut-friendly: Greek yogurt adds a boost of probiotics for digestion.
Ingredients for Overnight Oats with Protein Powder
Here's what you'll need to make this easy overnight oats with protein powder:
- Rolled oats: I use rolled oats instead of quick oats or instant oats because they're less processed. That means more nutrients like fiber and minerals, and a better, heartier texture after soaking.
- Unsweetened almond milk: Keeps the recipe light and smooth. You can also use oat milk, cashew milk, soy milk, or any other unsweetened plant-based milk you like.
- Plain Greek yogurt (2% or nonfat): Adds creaminess and a protein boost. Be sure to use plain yogurt-flavored types often contain added sugars.
- Protein powder (plant-based or whey): My powder recommends 2 scoops for 20g protein, but I use just 1 scoop (10g) to avoid making the oats too dense or chalky. The rest of the protein comes from the Greek yogurt.
- Pure maple syrup (optional): Taste the mix before adding! Many protein powders are already sweet. If needed, a small drizzle of maple syrup adds a touch of natural sweetness.
How to Make Overnight Oats with Protein Powder
- In a jar or airtight container, mix the protein powder with almond milk first. Stir well to break up any lumps.
- Add Greek yogurt and rolled oats. Mix everything together until fully combined.
- Taste the mixture before adding maple syrup. If your protein powder is sweet enough, you may not need it.
- Cover and refrigerate overnight or at least 4 hours.
- In the morning, give it a stir, adjust consistency if needed with a splash of milk, and add your favorite toppings.
Quick Tip!
For creamier texture: add mashed banana or an extra spoonful of yogurt for extra smoothness.
FAQ
You can, but rolled oats are better for overnight recipes-they have more nutrients and a better texture after soaking.
Yes! Use dairy-free Greek-style yogurt (like almond, coconut, or soy) and a plant-based protein powder.
It depends on your protein powder. Many are already sweetened, so the maple syrup is optional. Taste and adjust!
Absolutely. Use plant-based milk, dairy-free yogurt, and plant-based protein powder-and skip the maple syrup if desired.
SERVING SUGGESTIONS
- Fresh fruit: Add fresh berries, banana slices, or chopped apples for fiber and natural sweetness.
- Nut butter: A spoonful of almond butter or peanut butter adds healthy fats and richness.
- Crunchy toppings: Chopped nuts, chia seeds, flaxseeds, or a sprinkle of granola add texture.
- On-the-go option: Pack your jar in a lunch bag for a grab-and-go breakfast or post-workout snack.
STORAGE SUGGESTIONS
- Fridge: Store in an airtight container in the fridge for up to 3-4 days.
- Portion ahead: Make several jars at once for easy weekday breakfasts.
- Stir before eating: Oats will thicken overnight-just add a splash of almond milk and stir before serving.
- Avoid freezing: Freezing may alter the texture and cause separation.
MORE HEALTHY RECIPES & NUTRITION TIPS
Looking for more high-protein breakfast recipes? Try my popular Turkish eggs-easy, hearty, and delicious! Explore more recipes and nutrition tips at Nena's Wellness Corner.
Did you know that clean eating and the anti-inflammatory diet have a lot in common? Both focus on whole, minimally processed foods that support overall health and reduce inflammation. You can learn more about anti-inflammatory and clean eating here.
Ready to start your clean eating journey? Download my free meal plans, subscribe to my newsletter, and explore my collection of healthy recipes. Find out how to build a balanced dietand make healthy living simple and enjoyable!
Overnight Oats Variations to Keep Breakfast Interesting
If you love oats, here are my other tasty oats recipes:
RECIPE
📖 Recipe
Protein-Packed Overnight Oats
Video
Ingredients
- ½ cup rolled oats
- ¼ cup almond milk unsweetened
- ¼ cup Greek yogurt plain, 2% or nonfat
- 1 scoop protein powder 10 g protein (plant-based or whey)
- 2 teaspoon pure maple syrup optional
Instructions
- In a jar or airtight container, mix the protein powder with almond milk first. Stir well to break up any lumps.
- Add Greek yogurt and rolled oats. Mix everything together until fully combined.
- Taste the mixture before adding maple syrup. If your protein powder is sweet enough, you may not need it.
- Cover and refrigerate overnight or at least 4 hours.
- In the morning, give it a stir, adjust consistency if needed with a splash of milk, and add your favorite toppings.
- Quick Tips: For a creamier texture, add mashed banana or an extra spoonful of yogurt for extra smoothness.
Notes
- These are the nutrition facts for 1 serving of this recipe.
- The nutrition information provided is an estimate. It will vary based on the specific ingredients used.
Serving Suggestions
- Fresh fruit: Add berries, banana slices, or chopped apples for fiber and natural sweetness.
- Nut butter: A spoonful of almond or peanut butter adds healthy fats and richness.
- Crunchy toppings: Chopped nuts, chia seeds, flaxseeds, or a sprinkle of granola add texture.
- On-the-go option: Pack your jar in a lunch bag for a grab-and-go breakfast or post-workout snack.
Storage Tips
- Fridge: Store in an airtight container in the fridge for up to 3-4 days.
- Portion ahead: Make several jars at once for easy weekday breakfasts.
- Stir before eating: Oats will thicken overnight-just add a splash of almond milk and stir before serving.
- Avoid freezing: Freezing may alter the texture and cause separation.
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