Overnight Oats with Protein Powder are an easy, healthy breakfast meal prep for those busy mornings. They can be customized for whatever sounds good, are packed with protein and fiber, and the best part is they come together in minutes! Plus, the base of this simple recipe is vegan and gluten free.

 

Overnight Oats with Protein Powder Base Ingredients

 

Oats: Oats are the base of any oatmeal, duh! We prefer to use quick oats (steel cut) that are gluten free. Steel cut oats are sturdier than rolled oats so they hold up better to being soaked overnight. However, traditional steel cut oats are too stiff and tough and will not soften when soaked overnight. Quick cook steel cut is the move here!

Plant Based Milk: The milk is what soaks into those oats and achieves the creamy texture of traditional oatmeal. Certain plant based milk works really well here because they are thicker than cows milk but still provide the moisture needed for the overnight oats. Oat milk, coconut milk in a can, flax milk, unsweetened almond milk, soy milk, and hemp milk will work great! We love Good Karma flax milk with Omega 3 + Protein for extra protein in our protein oats!

Chia Seeds: Traditional overnight oats use yogurt to thicken, but for this vegan version, we recommend using chia seeds. Chia seeds swell when moisture is added, making them a great way to thicken the oats without yogurt.

Vanilla Protein Powder: Protein powder also helps to thicken these oats. Protein powder typically has thickening agents in it because the intent is for people to mix it with milk or water for an on the go protein shake. And, shakes are thick and creamy. Plus, it means your breakfast will have a good amount of protein!

Toppings: Add whatever toppings sound good! Check out our favorites below!

How to make a Overnight Oats With Protein powder

1. Combine. Add oats, protein powder, chia seeds, and milk to mason jar
2. Add desired toppings or flavors. Add any flavors or toppings you’d like. Check out below for some ideas!
3. Shake and leave it be. Cover and shake until well combined. Store in the fridge overnight to set.
4. Enjoy!  Enjoy the oat cold or heated up for 1 minute in the microwave.

 

 

Quick Facts

How long does this dish take? 5 minutes to make, overnight to set

How much does this make? 5 servings

Does this meet my dietary needs? This recipe is vegan, gluten free, and refined sugar free. All dependent on chosen toppings.

How many pans should I plan for this meal? 5 seal-able jars or mason jars

How long does this keep? 1 week in the fridge, sealed

Is it freezer friendly? Yup! Just move to the fridge the night before you want to enjoy it so it can defrost by the next morning.  

How do I reheat this? In the microwave for 1 minute is the easiest way, you may have to add a splash of milk if the oats have dried out. They can also be enjoyed cold.

Can I pack this for lunch? Yes! Just keep semi cold or in a thermos.

Does the protein powder matter? Yes! I do not like stevia or the chalky texture that usually accompanies protein powder. Plus, vegan protein powder has a tendency to be extra chalky. My favorite plant based protein powders are KOS Vanilla Cream (20 grams of protein per scoop) and Tropeka Vanilla. If not vegan, I Heart Macros is the best for mixing in.

 

Substitution Options

All substitution options are a 1:1 replacement unless noted otherwise

Oats: Any oats can be used, regular, old fashioned, or quick cook. Quick cook steel cook is our preferred but regular steel cut should NOT be used. Be aware – not all oats are gluten free. We love Coaches Oats!

Non-Dairy Milk: Any milk can be used, but my favorites are Flax protein milk, cashew milk, and coconut milk.

Chia Seeds: Flax Seeds or yogurt can be used in place of flaxseed. You can get flax seeds here and chia seeds here.

Vanilla Protein Powder: Any of your powders can be used, such as chocolate protein powder, including flavors that match the flavor of the oats you are going for. We typically look for protein powders with high protein, like 20 grams per scoop.

Add Ins

When making variations of overnight oats, simply add your ingredients directly to the jar with the oats, milk, protein powder, and chia seeds. Shake all together and let sit in the fridge. This is not only super easy, but helps the flavors develop! We have our favorite toppings as five easy recipes listed below for you to try! There are endless varieties that include fresh fruit, fresh berries, nuts, chocolate, spices, Greek yogurt, almond butter, cacao powder, brown sugar, and more!

 

Protein Overnight Oats Variations

 

A Few of My Favorite Things

Add In Ingredients:

• 1 tbsp cranberry sauce or cranberry jam, dried cranberries will work too!
• Zest from half an orange or 1 tbsp orange juice
• 1 tbsp white chocolate chips – we love to use Lily’s!

 

Blueberry Fields

Add In Ingredients:

• ¼ cup frozen blueberries or dried blueberries (1 tbsp blueberry jam could also be used)
• 1 tsp vanilla bean paste or pure vanilla extract

 

A Mediterranean Dream

Add In Ingredients:

• ¼ cup diced pear (skin on is fine)
• 1 tbsp honey
• ½ tsp cinnamon

 

Pumpkin Roll

Add In Ingredients:

• 2 tbsp pumpkin puree
• 1 tbsp pure maple syrup
• ½ tsp pumpkin pie spice

 

The Elvis

Add In Ingredients:

• ½ banana sliced
• 1 tbsp milk chocolate chips or 2 tsp cocoa powder
• 2 tbsp peanut butter or peanut butter powder (any nut butter can be used)

 

Fun Fact! 

Oats – the all around wonder food! Good for your gut, good for your skin, good for your heart, the list goes on and on. In a recent study, it was found that the resistant starch found in oats may be beneficial to good bacteria in the gut. Plus, it keeps your gut full. In another study, researchers who ate oats for breakfast reported feeling fuller and a reduced desire to eat. It has also been shown to reduce total cholesterol – win, win, win! And for skin? It has been used to reduce inflammation and even inspired the beauty brand, Aveeno which comes from the botanical name for oats – avena. (Source)

 

Try these other healthy recipes!

Blueberry Overnight Oats

Southwest Egg Bake

Fruity Pebble Pancakes

Pineapple Ginger Oatmeal