• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Recipes
  • Life
  • Parenting
  • Natural Living
  • Travel
  • Fitness
  • Book
    • Anti-Inflammatory Drinks for Health
    • I Love My Instant Pot Anti-Inflammatory Recipes
  • Resource Library
    • Get a Password

Happy Healthy Mama

  • Facebook
  • Instagram
  • Pinterest
Home » Recipes » Breakfast Recipes » High Protein Overnight Oats

Last updated on February 5, 2023. Originally posted on February 5, 2023 By Maryea / 2 Comments

High Protein Overnight Oats

11 shares
  • Facebook
  • Twitter
Jump to Recipe·Print Recipe

These High Protein Overnight Oats have 30 grams of protein without the use of protein powder! This easy and delicious recipe will make its way into your regular breakfast rotation.an overhead shot of a bowl of overnight oats topped with blueberriesOvernight Oats are a convenient breakfast that you can mix together the night before and it’s ready for you in the morning. I’m no stranger to Overnight Oats. I love Peanut Butter Overnight Oats, Peach Overnight Oats, Apple Peanut Butter Overnight Oats , Apple Pie Overnight Oats, and Lemon Raspberry Overnight Oats. They really are a game-changer of nutritious and easy breakfast! This tasty breakfast staple is quick and easy to make and is a great source of protein.

Today I’m bringing my overnight oats to a whole new level with these High Protein Overnight Oats. Most of my overnight oats recipes have 10 or so grams of protein, which is decent. But what if you’re wanting even more protein with your breakfast? This recipe will give you 30!

And the best part? No protein powder needed!

Are you ready to start your day off with something tasty and special? Then this High Protein Overnight Oats recipe is a great addition to your breakfast routine!

Recipe Ingredients – What You Needrecipe ingredients for High Protein Overnight Oats recipe

As I formulated this simple recipe, my main priority was making sure the ingredients were available anywhere. I was hoping for pantry ingredients and staples you keep on hand or could easily grab at your local grocery story. Additionally, I made sure that there’s the extra protein in it so you can stay fueled up until lunchtime. So, in 1 serving, you’ll get 30 grams of protein from the following ingredients:

Rolled Oats:

Those little oat flakes are the backbone of this recipe. They have enough fiber to keep you full and a good balance of minerals like potassium and magnesium. Some believe that oats also speed up weight loss and can reduce the risk of heart disease.

I prefer old-fashioned rolled oats because they have a heartier texture and flavor. They also absorb more water and cook faster (that’s exactly what we want in an overnight oats recipe!).

We’ll use 1/2 cup of oats for this yummy and healthy recipe.

Greek Yogurt:

This ingredient adds the creamy texture and tangy taste that you want in your oats. Greek yogurt is a great source of protein and calcium source, so it keeps your muscles healthy and strong! The probiotic bacteria in Greek yogurt help your digestive system work better too. What a power-pack ingredient, right?

Plus, you don’t need to buy fancy flavors – just plain, unsweetened Greek yogurt will do!

However, I recommend getting a low fat or fat free Greek yogurt to keep the calories in check.

For this recipe, we’ll add 1/2 cup of Greek yogurt to the mix.

Almond Milk:

Adding almond milk is essential to give the oats that naturally sweet flavor and creamy texture. Almond milk is dairy-free, but since we are already using Greek yogurt, you can use any kind of milk you desire.

Almond milk is a good source of vitamin E, which helps to reduce inflammation and improve skin health. At the same time, if you use a fortified almond milk,  Vitamin D helps with calcium absorption and boosts your immune system. And best of all, this nutritious beverage is low in calories.

I usually opt for unsweetened vanilla almond milk, but you can choose whatever flavor. For this recipe, use 3/4 cup of almond milk.

Almond Butter:

It is another ingredient I love to throw into my overnight oats mix. Almond butter has two major benefits – it adds a delicious nutty flavor to the oats and provides you with heart-healthy fats. For this recipe, one tablespoon will do just fine.

Hemp Seeds:

Hemp seeds are a powerhouse of nutrition, offering essential fatty acids and amino acids that can give you an additional zest of energy. Not only do they provide top-notch health benefits, but their nutty flavor and crunchy texture make them the perfect addition for your morning oats. Plus, the Linoleic acid in hemp seeds can help lower your cholesterol levels. These are also what add to our protein content without needing any protein powder! I like to use three tablespoons of hemp seeds for this recipe.

Bananas:

The a-peeling flavor of bananas goes so well with oats – and that’s why I often add some to my regular overnight oats! Bananas are rich in fiber and vitamins and can help reduce your risk of diabetes, heart disease, and high cholesterol.

Furthermore, their natural sweetness makes them ideal for those with a sweet tooth without having to use any additional sweeteners.

I use one small banana for this recipe, but you can increase the amount depending on how much sweetness you want. Make sure you mash it up well before adding it to your oats!

Blueberries:

Any food with an “erry” at the end has to be good, right? Blueberries are one of my favorite fruits, adding a burst of flavor to this overnight oats recipe. They are also an excellent source of antioxidants and a perfect way to get your daily dose of Vitamin C.

Plus, the natural sweetness of fresh berries makes them the perfect choice to balance out the tanginess of Greek yogurt.

For this recipe, I use 1/4 cup of fresh or frozen blueberries, or top with another favorite fresh fruit.

Flavoring:

I like to add a pinch of cinnamon and vanilla extract for extra flavor – it just makes my oats smell divine! Cinnamon is known for its anti-inflammatory properties and can help regulate blood sugar levels, whereas vanilla extract adds a smooth, creamy flavor that’s just too good to resist.

How to Make High Protein Overnight Oatsa bowl of blueberries next to a bowl of oats and a red plastic lid.

  1. Place all ingredients except blueberries in a mixing bowl or mason jar and mix well.
  2. Refrigerate overnight.
  3. In the morning, you can serve cold or heat in the microwave or on the stovetop until hot.
  4. Top with fresh fruit.

Frequently Asked Questions

How Long Do High Protein Overnight Oats Last in the Fridge?

Overnight oats can be stored in the refrigerator for up to 5 days. Just make sure to store it in an airtight container and consume it within this time frame for maximum freshness.

Are Steel Cut Oats Better Than Rolled Oats?

Steel-cut oats are whole-grain oats that have been cut into pieces. They are slightly chewier than rolled oats and can take longer to cook. Steel cuts oats are considered less processed than rolled oats, and keep your blood sugar steadier. I don’t recommend steel cut oats for this recipe, however, as they won’t get soft enough overnight.

Can I Eat Overnight Oats Every Day?

Yes, you can definitely eat overnight oats every day! As long as the ingredients are balanced, eating them regularly is a great option to get your daily dose of protein and other essential nutrients. Just make sure to switch up the toppings every once in a while, so you don’t get bored with the taste.

What Other High-Protein Toppings Can I Use?

If you want to add more protein to your overnight oats, you can top them with your favorite toppings like chia seeds, walnuts, almonds, or even peanut butter. All these toppings are rich in protein and are a great way to meet your daily nutrition goals.

 I hope you enjoy every bite of this delicious, nutritious breakfast. Let me know what you think in the comments below and don’t forget to leave a star rating. Share your photo on Instagram and tag me and I’ll feature you. I can’t wait to see you try this!

Have you tried all of the best oatmeal recipes? Check them all out!

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
an overhead shot of a bowl of overnight oats topped with blueberries

High Protein Overnight Oats


  • Author: Maryea Flaherty of Happy Healthy Mama
  • Total Time: 8 hours 5 minutes
  • Yield: 1 serving 1x
  • Diet: Gluten Free
Print Recipe
Print Recipe

Description

This High Protein Overnight Oats recipe is a high protein, make-ahead breakfast that is made without any protein powder!


Ingredients

Units Scale
  • 3/4 cup unsweetened almond milk
  • 1/2 cup old fashioned rolled oats
  • 1/2 cup nonfat Greek yogurt
  • 3 tablespoons hemp seeds
  • 1 small banana, mashed
  • 1 tablespoon almond butter
  • 1 teaspoon pure vanilla extract
  • 1/8 teaspoon cinnamon
  • pinch salt

Instructions

  1. Place all ingredients except blueberries in a mixing bowl or mason jar and mix well.
  2. Refrigerate overnight.
  3. In the morning, you can serve cold or heat in the microwave or on the stovetop until hot.
  4. Top with fresh fruit.
  • Prep Time: 5 minutes
  • Cook Time: 8 hours
  • Category: breakfast recipes
  • Method: no bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 630
  • Sugar: 16 grams
  • Fat: 26.3 grams
  • Saturated Fat: 2.7 grams
  • Trans Fat: 0 grams
  • Carbohydrates: 65 grams
  • Fiber: 11 grams
  • Protein: 30 grams

Keywords: high protein overnight oats

Did you make this recipe?

Tag @happyhealthymama on Instagram and hashtag it #happyhealthymama

11 shares
  • Facebook
  • Twitter

Filed Under: Breakfast Recipes

Previous Post: « Salmon Quinoa Bowl Recipe
Next Post: Healthy Super Bowl Recipes »

Reader Interactions

Comments

  1. Darlene says

    February 6, 2023 at 12:08 pm

    Can chia seeds be used instead of hemp seeds? This recipe looks good.

    Reply
    • Maryea says

      February 7, 2023 at 11:16 am

      Yes, you absolutely can. It will likely come out thicker, so you may have to add more milk if it’s thicker than your preference, but that can be done if needed in the morning. Let me know if you try it!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

What are you looking for?

Welcome! I'm Maryea, author of Happy Healthy Mama. I am on a mission to create the healthiest life possible for my family and inspire you to do the same! Read More…

By Category

Easy + Healthy Dinners

shaking a jar with healthy stir fry sauce

Healthy Stir Fry Sauce

Instant Pot Broccoli Cheese Soup recipe--spoonful

Instant Pot Broccoli and Cheddar Soup (Lightened up!)

Egg Roll in a bowl with a green and white striped napkin

Egg Roll in a Bowl (Easy and Healthy!)

up close photo of salmon quinoa bowl

Salmon Quinoa Bowl Recipe

a big white bowl of pasta

Instant Pot Pasta (3 ingredients!)

close up of instant pot chicken vegetable soup

Instant Pot Chicken Vegetable Soup

close up photo of mozzarella stuffed chicken in marinara sauce

Mozzarella Stuffed Chicken Recipe (SO EASY!)

Pantry Pumpkin Bisque

Pantry Pumpkin Bisque

Archives

Gluten-Free

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

Creamy Instant Pot Pressure Cooker Lentils

Instant Pot Lentils

close up shot of air fryer carrots

Air Fryer Carrots

Instant Pot Broccoli Cheese Soup recipe--spoonful

Instant Pot Broccoli and Cheddar Soup (Lightened up!)

Egg Roll in a bowl with a green and white striped napkin

Egg Roll in a Bowl (Easy and Healthy!)

Carrot and Lentil Soup on a spoon from a white bowl

Carrot and Lentil Soup

Roasted Cauliflower with Tahini

a white sauce dripping from a spoon

Garlic Tahini Sauce

More Posts from this Category

Dairy-Free

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

Creamy Instant Pot Pressure Cooker Lentils

Instant Pot Lentils

close up shot of air fryer carrots

Air Fryer Carrots

Carrot and Lentil Soup on a spoon from a white bowl

Carrot and Lentil Soup

a white sauce dripping from a spoon

Garlic Tahini Sauce

A spoonful of vegan caramel sauce

Vegan Caramel Sauce (No added sugar!)

overhead shot of Chocolate Baked Oats recipe in pan

Chocolate Baked Oats Recipe (Healthy!)

Quick and easy vegan mushroom soup with spoon

Quick and Easy Vegan Mushroom Soup

More Posts from this Category

Vegetarian

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

Creamy Instant Pot Pressure Cooker Lentils

Instant Pot Lentils

Instant Pot Broccoli Cheese Soup recipe--spoonful

Instant Pot Broccoli and Cheddar Soup (Lightened up!)

Roasted Cauliflower with Tahini

a white sauce dripping from a spoon

Garlic Tahini Sauce

overhead shot of Chocolate Baked Oats recipe in pan

Chocolate Baked Oats Recipe (Healthy!)

an overhead shot of a bowl of overnight oats topped with blueberries

High Protein Overnight Oats

green smoothie in a glass

Iron Rich Smoothie Recipe

See More →

Vegan

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

Creamy Instant Pot Pressure Cooker Lentils

Instant Pot Lentils

Carrot and Lentil Soup on a spoon from a white bowl

Carrot and Lentil Soup

Roasted Cauliflower with Tahini

a white sauce dripping from a spoon

Garlic Tahini Sauce

A spoonful of vegan caramel sauce

Vegan Caramel Sauce (No added sugar!)

Quick and easy vegan mushroom soup with spoon

Quick and Easy Vegan Mushroom Soup

green smoothie in a glass

Iron Rich Smoothie Recipe

See More →

Anti-Inflammatory

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

Creamy Instant Pot Pressure Cooker Lentils

Instant Pot Lentils

close up shot of air fryer carrots

Air Fryer Carrots

Egg Roll in a bowl with a green and white striped napkin

Egg Roll in a Bowl (Easy and Healthy!)

Carrot and Lentil Soup on a spoon from a white bowl

Carrot and Lentil Soup

Roasted Cauliflower with Tahini

a white sauce dripping from a spoon

Garlic Tahini Sauce

A spoonful of vegan caramel sauce

Vegan Caramel Sauce (No added sugar!)

More Posts from this Category

Kid-Friendly

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

close up shot of air fryer carrots

Air Fryer Carrots

Instant Pot Broccoli Cheese Soup recipe--spoonful

Instant Pot Broccoli and Cheddar Soup (Lightened up!)

Egg Roll in a bowl with a green and white striped napkin

Egg Roll in a Bowl (Easy and Healthy!)

A spoonful of vegan caramel sauce

Vegan Caramel Sauce (No added sugar!)

overhead shot of Chocolate Baked Oats recipe in pan

Chocolate Baked Oats Recipe (Healthy!)

up close photo of salmon quinoa bowl

Salmon Quinoa Bowl Recipe

a big white bowl of pasta

Instant Pot Pasta (3 ingredients!)

More Posts from this Category

Smoothies

green smoothie in a glass
Pineapple Smoothie recipe with banana and ginger
Pineapple Spinach Smoothie looking down into the glass
A hand grabbing a green straw that is in a tall glass with a chocolate colored smoothie
Strawberry Peanut Butter Smoothie recipe in a tall glass with a red and and white striped straw and a strawberry garnish
Cranberry Smoothie recipe in a tall glass with two straws and fresh cranberries on the table and a blue and white napkin
2 mango smoothies with turquoise paper straws
blueberry chocolate smoothie in a tall glass with chocolate and blueberries on top

More Posts from this Category

Breakfast

overhead shot of Chocolate Baked Oats recipe in pan

Chocolate Baked Oats Recipe (Healthy!)

an overhead shot of a bowl of overnight oats topped with blueberries

High Protein Overnight Oats

green smoothie in a glass

Iron Rich Smoothie Recipe

close up view of buckwheat pancakes with strawberries, blueberries, and bananas and syrup dripping down the stack

Buckwheat Pancakes Recipe

a bowl of oatmeal with a cup of coffee and a bowl of fresh apples in the background

Best Ever Apple Pie Overnight Oats

an overhead shot of zucchini gratin with fresh basil on top

75 Healthy Zucchini Recipes

baked oatmeal in a dish with a spoon scooping out a serving

Peach Baked Oatmeal (Easy + Healthy!)

vegan zucchini muffins on a board

Wholesome Vegan Zucchini Muffins

See More →

Lunch

Pantry Pumpkin Bisque

Pantry Pumpkin Bisque

Edamame Salad in a white bowl

Edamame Salad Recipe (Easy!)

Cold Busting Soup Recipe

Cold Busting Soup

overhead shot of Roasted Red Pepper Soup recipe

Roasted Red Pepper Soup Recipe

apple cranberry tuna salad on bread with a green and white striped napkin

Apple Cranberry Tuna Salad

Spicy Turkey Meal Prep Bowls

Salmon Salad in a bowl with a fork

Salmon Salad Recipe

a spoonful of Greek Lemon Chicken soup coming out of bowl

Greek Lemon Chicken Soup with Orzo

See More →

Dinner

shaking a jar with healthy stir fry sauce

Healthy Stir Fry Sauce

Instant Pot Broccoli Cheese Soup recipe--spoonful

Instant Pot Broccoli and Cheddar Soup (Lightened up!)

Egg Roll in a bowl with a green and white striped napkin

Egg Roll in a Bowl (Easy and Healthy!)

up close photo of salmon quinoa bowl

Salmon Quinoa Bowl Recipe

a big white bowl of pasta

Instant Pot Pasta (3 ingredients!)

close up of instant pot chicken vegetable soup

Instant Pot Chicken Vegetable Soup

close up photo of mozzarella stuffed chicken in marinara sauce

Mozzarella Stuffed Chicken Recipe (SO EASY!)

Pantry Pumpkin Bisque

Pantry Pumpkin Bisque

See More →

Desserts

A spoonful of vegan caramel sauce

Vegan Caramel Sauce (No added sugar!)

a stack of gluten free peanut butter blossoms

Gluten-Free Peanut Butter Blossoms

close up photo of a stack of cookies on a green plate

Brown Butter Snickerdoodles (Must try!)

Healthy Peanut Butter Cups (4 ingredients)

close up photo of air fryer apples (slices)

Air Fryer Apples (Healthy!)

serving up Simple Baked Apples Recipe whole apples and baked dish

Simple Baked Apples Recipe

Almond Flour chocolate Chip Cookies recipe with a bite out of one

Almond Flour Chocolate Chip Cookies

how to make Vegan Chocolate Ganache recipe in a red bowl

How to Make Vegan Chocolate Ganache

See More →

Snacks

close up shot of air fryer carrots

Air Fryer Carrots

green smoothie in a glass

Iron Rich Smoothie Recipe

close up photo of air fryer apples (slices)

Air Fryer Apples (Healthy!)

apple cucumber salad in a white bowl with a napkin next to the bowl and salt and pepper shakers in the background.

Quick & Easy Apple Cucumber Salad

an overhead shot of zucchini gratin with fresh basil on top

75 Healthy Zucchini Recipes

vegan zucchini muffins on a board

Wholesome Vegan Zucchini Muffins

Pineapple Spinach Smoothie looking down into the glass

Pineapple Spinach Smoothie Recipe

Perfect Guacamole for football game entertaining

The Best Guacamole Recipe-Ever!

See More →

Salads

Roasted Cauliflower with Tahini

apple cucumber salad in a white bowl with a napkin next to the bowl and salt and pepper shakers in the background.

Quick & Easy Apple Cucumber Salad

an overhead shot of zucchini gratin with fresh basil on top

75 Healthy Zucchini Recipes

Broccoli Salad with yogurt dressing

Healthy Broccoli Salad Recipe

Edamame Salad in a white bowl

Edamame Salad Recipe (Easy!)

overhead shot of Thai Salad in a white bowl with a serving spoon and a green and white napkin

Vibrant Thai Salad

Beet Salad with goat cheese recipe on a fork

Delicious Beet Salad with Goat Cheese

apple cranberry tuna salad on bread with a green and white striped napkin

Apple Cranberry Tuna Salad

See More →

Soups

Instant Pot Broccoli Cheese Soup recipe--spoonful

Instant Pot Broccoli and Cheddar Soup (Lightened up!)

Carrot and Lentil Soup on a spoon from a white bowl

Carrot and Lentil Soup

Quick and easy vegan mushroom soup with spoon

Quick and Easy Vegan Mushroom Soup

close up of instant pot chicken vegetable soup

Instant Pot Chicken Vegetable Soup

Pantry Pumpkin Bisque

Pantry Pumpkin Bisque

close up photo of Chickpea Soup recipe

Chickpea Soup (Easy and healthy!)

overhead shot of Red Cabbage Soup recipe in a white bowl with a navy napkin and spoon in the background

Red Cabbage Soup (Incredible!)

an overhead shot of zucchini gratin with fresh basil on top

75 Healthy Zucchini Recipes

See More →

Side Dishes

Instant Pot Green Beans in a white bowl

Instant Pot Green Beans

Creamy Instant Pot Pressure Cooker Lentils

Instant Pot Lentils

close up shot of air fryer carrots

Air Fryer Carrots

a big white bowl of pasta

Instant Pot Pasta (3 ingredients!)

stuffed garlic bread recipe close up shot from overhead

Best Ever Stuffed Garlic Bread Recipe

close up photo of honey roasted carrots and parsnips recipe

Honey Roasted Carrots and Parsnips (Easiest ever!)

overhead shot of pear compote in a jar

Pear Compote: Simple + Delicious Recipe

overhead shot of Savory Mashed Sweet Potatoes Recipe

Savory Mashed Sweet Potatoes (Quick & Easy!)

See More →

Appetizers

Buffalo Cauliflower Poppers healthy football food

Healthy Super Bowl Recipes

stuffed garlic bread recipe close up shot from overhead

Best Ever Stuffed Garlic Bread Recipe

Beetroot hummus with carrots crackers and cucumbers on a board

Beetroot Hummus Recipe

Broccoli Salad with yogurt dressing

Healthy Broccoli Salad Recipe

Air Fryer Asparagus Recipe overhead shot

Air Fryer Asparagus Recipe

buffalo chicken dip on a celery stick

Dairy-Free Buffalo Chicken Dip (4 ingredients!)

This Skinny Buffalo Chicken Dip is the perfect appetizer for your Super Bowl Party recipe line-up! No one will notice the missing calories or fat.

Healthy Buffalo Chicken Dip

Lighten up your game day and party appetizers with this SKINNY Spinach Artichoke Dip. Tastes AMAZING but with less calorie! #recipe #partyfood

Healthy Spinach Artichoke Dip

More Posts from this Category

Beverages

Lemon Ginger Turmeric Tea in a clear mug with a lemon wheel on the rim

Lemon Ginger Turmeric Tea Recipe

Crock Pot Hot chocolate with marshmallows

Crock Pot Hot Chocolate

cranberry margarita with a sugar rim, lime wheel, and fresh cranberries

Cranberry Margarita – The Perfect Holiday Cocktail Recipe

Patritotic Sangria recipe close up in a glass with fruit

Patriotic Sangria Recipe

Simply the best margarita in the world

Simply the Best Margarita Recipe

Anti-inflammatory turmeric smoothie recipe

Anti-inflammatory Turmeric Smoothie

healthy Homemade Hot Chocolate Mix Recipe in a mug

Homemade Hot Chocolate Mix Recipe (Dairy Free and Sugar Free!)

Frozen Strawberry Lemonade Recipe close up of glass with lemon garnish

Frozen Strawberry Lemonade Recipe

See More →

Footer

Privacy

Copyright © 2023 · Cookd Pro Theme on Genesis Framework · WordPress · Log in