5 Delicious Overnight Oats Protein Recipes to Try!

Overnight oats protein1 is one of the most underrated dishes of all time. It has oats – one of the healthiest grains found on this planet.

Although overnight oats protein is very famous amongst fitness freaks, it is time for this miracle dish to take the limelight amongst the others as well. Be it healthy, tasty, or appetizing – overnight oats protein has it all.

What is Overnight Oats Protein?

Overnight oats proteins are a healthy form of oatmeal with proteins. You make this dish without actually cooking it. You just have to combine simple ingredients and allow it to sit overnight, after which you can savor it as a breakfast meal.

You can eat the oatmeal cold in the form of a desert pudding or you could also heat it. The choice is yours.

Why Overnight Oats Protein?

No doubt, oats are said to be a miracle superfood2 when it comes to weight loss. They form part of a very healthy breakfast. But is that all it offers?

Here are a few more benefits of the main ingredient of the overnight oats protein – the oats, that will make it crystal clear why you should add overnight oats protein to your diet.

1) Oats Are Actually Very Nutritious

They are loaded with all the essential and important vitamins and minerals. Oats contain 51 grams of carbs, 5 grams of fat, 13 grams of protein, and 8 grams of fiber. Oats have a total of 303 calories.

They are dense in nutrients and have the highest amount of protein content among all the other grains. Also, they are naturally gluten-free as well.

2) Can Help Control Cholesterol

Eating oats can lower cholesterol levels in the body. It can also protect the LDL cholesterol from any damage.

This health benefit of oats comes from their highly soluble fiber. A more specific fiber called beta-glucan, found in oats, dissolves in water and forms a jelly-like coating around the inside of the gut. Thus, this layer helps in reducing excessive cholesterol absorption and decreases the risk of heart diseases while keeping our gut healthy.

3) Regulate Blood Sugar

It has been stated that oats may help lower blood sugar levels, especially in type 2 diabetics. They have also been found to be effective in lowering the sugar levels of overweight people and improving insulin sensitivity in the body.

4) Aids in Weight Loss

Boiling oats in water or milk make oatmeal. Overnight oats proteins are also a form of oatmeal that does not require any cooking.

Consuming oatmeal helps keep the stomach fuller for an increased amount of time as compared to other foods. This helps in curbing hunger and keeps you satiated for longer, which in turn aids in weight loss – as you eat less when you feel less hungry.

Oatmeal plays an important role in appetite control3 and is packed with nutritional calories as well.

5) Oats Are Amazing for the Skin

Many skin care products include oats in them as an ingredient as they provide a glow and also help in cleansing the skin. Applying oats externally on top of the skin proves to have many health benefits and helps keep the skin young.

Consumption of oats also aids in skin health by vitalizing it.

6) Can Relieve Constipation

One thing we have learned till now is that oats are loaded with fiber. Fiber is one of the best cures for constipation. Eating fiber helps improve bowel function and improves the overall digestive system as well.

In short, eating a bowl of oatmeal for breakfast will help you overcome your constipation, for sure.

How to Make Tasty Overnight Oats Protein?

Making overnight oats protein is easy and the opposite of time-consuming. Below are five delicious recipes for making the best-tasting overnight oats protein.

1) Blueberry Overnight Oats Protein

Overnight oats protein
By: Maria Orlova/Pexels

A simple and classic breakfast recipe for the no-nonsense kind of people.

Ingredients You Will Need:

  • ½ cup Rolled oats (can use steel-cut oats or old-fashioned oats as well)
  • Salt
  • ½ cup blueberries
  • 1 tbsp. Chia seeds
  • ½ cup almond milk
  • ¼ Greek yogurt
  • Maple syrup (optional)


  • Combine ½ cup of rolled oats, a pinch of salt, ½ cup of blueberries, and 1 tbsp chia seeds in a glass bowl.
  • Add ¼ cup of Greek yogurt (nonflavored is preferred) and ½ cup of almond milk to the dry ingredients.
  • You could add maple syrup if you like just for the flavor. 1-2 tbsp should do the trick.
  • Mix the ingredients in the bowl until they are thoroughly combined together.
  • Once the ingredients are mixed, transfer the mixture into a glass jar.
  • Place the mixture in the refrigerator overnight.

Enjoy a healthy overnight oats protein breakfast the next day. You could top your overnight oats proteins with more blueberries and slivered almonds.

2) Chocolate and Banana Overnight Oats Protein

Overnight oats protein
Source: Unsplash

Chocolate does make everything taste better. Let’s try adding it to our overnight oat’s protein recipe.

Ingredients You Will Need:

  • 1 Banana
  • ½ cup Rolled oats
  • ½ cup Almond Milk
  • 1 tbsp. Cocoa powder
  • 1 tbsp. Vanilla or chocolate protein powder
  • 1 tbsp. Vanilla extract
  • Maple syrup


  • Use half a banana and slice it up into small individual pieces.
  • In a blender vessel, add banana, almond milk, unsweetened cocoa powder, maple syrup, vanilla extract and protein powder.
  • Blend all the ingredients together to attain a smooth and runny consistency.
  • Once the desired texture is gained, transfer the mixture in a glass jar.
  • Add a cup of rolled oats to this mixture and mix well with a spoon.
  • Let the jar sit for almost 8 hours overnight.
  • Stir once more before consuming.
  • Garnish with cocoa powder and enjoy this delicious breakfast of overnight oats with protein powder.

3) Apple Pie Overnight Oats Protein

Overnight oats protein
By: Prettyflavours/Pexels

Pie lovers, here is something for you guys.

Ingredients You Will Need:

  • ½ cup Rolled oats
  • Chopped Apple slices
  • 1 tsp Cinnamon spice
  • 1 tsp Apple spice
  • 1 tsp Vanilla extract
  • ½ cup Milk – almond, soy or cashew milk will also do
  • 1 cup Non-dairy yogurt
  • 1 tbsp Maple syrup or you could use honey as well


  • Add the rolled oats, cinnamon, vanilla extract, yogurt, and maple syrup in a mason jar and mix them together.
  • In a different bowl, add small pieces of chopped apples with maple syrup, cinnamon, and apple spice.
  • Microwave it for 30 to 60 s so the apple pieces look a bit baked and become soft.
  • Make sure the maple syrup and both spices coat each and every apple piece nicely.
  • Now add these apple pieces to the mason jar.
  • Mix well by stirring or shaking the mason jar.
  • Leave in the fridge overnight.
  • You can enjoy this yummy breakfast of overnight oat proteins with your favorite toppings.

4) Strawberry Cheesecake Overnight Oats Protein

Overnight oats protein
By: Adela Cristea/Pexels

Who doesn’t like dessert for breakfast? But, what if apart from being just a dessert, it was actually very good for your health as well?

Ingredients You Will Need:

  • 1/3 cup greek yogurt (plain preferred)
  • ½ cup rolled oats
  • 2/3 cup milk (almond, soy or cashew will do as well)
  • 1 tbsp ground flax meal
  • ½ tbsp vanilla extract
  • Salt
  • 1/4 cup fresh chopped strawberries
  • 2 tbsp honey or maple syrup
  • 3 tbsp. cream cheese (softened)
  • Juice of half a lemon


  • Mix the Greek yogurt, rolled oats, milk, ground flax meal, vanilla extract, pinch of salt, diced strawberries, maple syrup and a dash of lemon juice together.
  • Mix well and add softened cream cheese to the mixture.
  • Whisk this mixture to form a smooth semi-thick consistency.
  • Transfer to a mason jar and shut the lid tightly.
  • Let the jar sit in the refrigerator overnight.

Enjoy your yummy strawberry cheesecake overnight oatmeal proteins hot or cold. Garnish with chocolate syrup or strawberry syrup.

5) Mocha Overnight Oats Protein

Overnight oats protein
By: Purple Smith/Pexels

This one is exclusively for all the coffee lovers out there! Overnight oats protein is one thing, but make it mocha flavored and we have definitely got a winner!

Ingredients You Will Need:

  • 1/3 cup Greek yogurt (plain)
  • ½ cup rolled oats
  • 2 tbsp cocoa powder (unsweetened)
  • 1 tbsp instant coffee powder
  • 1 tbsp chia seeds
  • Salt
  • Maple syrup
  • 1 tbsp. vanilla extract
  • 2/3 cup of milk (Almond preferred)


  • Start by adding a pinch of salt, cocoa powder, chia seeds, and coffee powder to the rolled oats and combine.
  • Add milk, yogurt, maple syrup, and vanilla extract to the dry mixture and mix well.
  • You can use a hand beater or a blender to get the mixture to blend well.
  • Transfer the mixture to an air-tight jar and let it sit in the refrigerator overnight.

Enjoy your delicious overnight oats protein with a dash of coffee for that extra morning energy!

Overnight Oats Protein

These were some of the best overnight oats protein recipes that you could make just every day and not get bored of.

Go ahead and try making them as they are hassle-free, taste great on their part, and are very easy to make. You can also make these overnight oats protein in a bulk and store them in the fridge to avoid making them again and again in batches.

The recipes mentioned are all sugar-free4 and healthy. As oats are gluten-free, overnight oats protein is also gluten-free5. The recipes can be made vegan as well by using dairy-free milk for your oatmeal.

Garnish your overnight oats protein with various toppings like peanut butter, Choco chips, and whatnot, and make breakfast your favorite meal of the day!

Lastly, feel free to experiment and mention your new made-up overnight oat recipes below in the comments section.

Frequently Asked Questions

1. Can I Add More Protein to My Overnight Oats?

You can add as much protein as you like to your overnight oats, depending on your preferences and nutritional requirements. Usually, one scoop of protein powder (around 20–25 grams) is sufficient to give your oats a protein boost.

2. Can I Make Overnight Oats with Protein Using Any Kind of Oats?

Yes, you can make overnight oats with protein using any kind of oat, including quick, steel-cut, or rolled oats. Just bear in mind that depending on the variety of oats you select, the texture and soaking time may change.

3. Are Protein-Rich Overnight Oats a Healthy Pre- or Post-Workout Meal?

In fact, protein-rich overnight oats can make an excellent pre- or post-workout breakfast. They offer protein for muscle repair, fiber for digestion, and complex carbohydrates for energy. Just be careful to modify the protein intake and portion size according to your unique needs and level of exercise.

Check out more articles like this here.

  1. Wolever, Thomas MS, et al. “Glycaemic and insulinaemic impact of oats soaked overnight in milk vs. cream of rice with and without sugar, nuts, and seeds: a randomized, controlled trial.” European Journal of Clinical Nutrition 73.1 (2019): 86-93. ↩︎
  2. Gupta, Ena, and Pragya Mishra. “Functional food with some health benefits, so called superfood: A review.” Current Nutrition & Food Science 17.2 (2021): 144-166. ↩︎
  3. Wynne, Katie, et al. “Appetite control.” Journal of Endocrinology 184.2 (2005): 291-318. ↩︎
  4. de Ruyter, Janne C., et al. “A trial of sugar-free or sugar-sweetened beverages and body weight in children.” New England Journal of Medicine 367.15 (2012): 1397-1406. ↩︎
  5. Saturni, Letizia, Gianna Ferretti, and Tiziana Bacchetti. “The gluten-free diet: safety and nutritional quality.” Nutrients 2.1 (2010): 00016-00034. ↩︎

Last Updated on by laibaarif


Ayushi Mahajan

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