Overnight Oats with Protein Powder (25g protein boost!)

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My mornings can be a whirlwind, but there’s a perfect breakfast solution — a jar of delicious overnight oats with protein powder. Not only does this oatmeal save time but it also keeps me full until lunch.

And that morning fuel is a game-changer for fitness enthusiasts and anyone on the go!

The Mason jar with overnight oats is on the marble surface. There are some hazelnuts, two bronze spoons, a tiny bowl with peanut butter and a small dish with some slices of peach | Hurry The Food Up

A scoop of protein powder levels up the protein content making sure you don’t feel hungry an hour later and start your day with a spark of energy.

Check out this guide to easy overnight oats to learn more tips and tricks for a perfect lazy breakfast.

What are overnight oats?

As the name suggests, overnight oats are a delicious breakfast idea where rolled oats are soaked overnight and served in the morning, usually cold.

They can be made with frozen or fresh fruit, milk or yogurt, and sweetened to your taste. Recently, I can’t imagine my overnight protein oats without soy milk and some chia seeds like in this tropical-themed recipe.

Benefits of adding protein powder to overnight oats

Whenever I want to supercharge my day with a protein breakfast, I open a pack of my favorite cookies and cream or vanilla protein powder and scoop a generous tablespoon into my trusty Mason jar.

The Mason jar with overnight oats is on the marble cut board. There are some hazelnuts, two bronze spoons, a tiny bowl with peanut butter and a small dish with some slices of peach | Hurry The Food Up

Adding protein powder to overnight oats means enhancing your morning meal with a good dose of extra protein for satiety and muscle growth.

If you feel full for longer, you tend to snack less and are more likely to stick to your diet. This is an essential factor when it comes to weight management.

Another benefit of protein powder is that it can be an excellent supplement for people engaged in sports and fitness.

Protein helps build muscle during strength training, and research shows that it’s an important part of muscle recovery.

I’m an active person and run regularly, so high-protein foods are a dietary essential for me. That’s where protein powder often serves an extra boost.

It’s worth saying that you don’t need to use protein powder, but it can help to increase the protein content of a breakfast like this!

If you’re interested in any of the above, check out our free 7-day high-protein meal plan for both weight loss and bulking tips. And give these proats (protein oats) a try!

Grams of protein needed for a balanced meal

For the average person, daily calorie intake should consist of 10-35% from protein sources. It means a 500-calorie meal would have to aim for approximately 13 to 43 grams of protein (1g protein = 4 kcal).

The required amount depends on your activity level, weight, age, etc. You can use this calculator to generate your recommended intakes.

Our macro-friendly overnight oats contain 440 calories and 25 grams of protein which is just what you need for a balanced breakfast.

Bird's-eye view of the Mason jar with overnight oats is on the marble cut board. There are also some hazelnuts, two bronze spoons, a tiny bowl with peanut butter and a small dish with some slices of peach | Hurry The Food Up

Here’s a quick overview of the recipe’s nutrition:

kcal 440kcal

Carbs 53g

Fat 16g

Protein 25g



Old-fashioned rolled oats are the best choice for making overnight oats. They soak nicely without turning mushy.

Milk of сhoice

You can go with any milk you like but I find that soy or regular milk works best for the highest protein content.

Chia seeds

You can elevate the texture by including highly nutritious chia seeds. As I mentioned, they’re a staple in my overnight oatmeal recipes.

The ingredients for overnight oats with  protein powder like rolled oats, chia seeds, honey, protein powder, soy milk, peanut butter, hazelnuts, peaches etc | Hurry The Food Up

Almond butter or peanut butter

Nut butter is an amazing source of healthy unsaturated fat. You can choose almond butter or peanut butter to top your oats with extra flavor and nutrition.

Chocolate or vanilla protein powder options

After testing several flavors like vanilla, strawberry, and chocolate protein powder, I’ve concluded that vanilla protein powder is my fave in this recipe.

If you have your favorite protein powder for oatmeal, go ahead and substitute it for the vanilla one.

Peach or apricot, hazelnuts, or other dry ingredients (optional)

Topping options for these protein powder overnight oats are virtually unlimited. If you don’t like peaches or apricots, you can opt for fresh berries or other fruits that taste great with oats.

Check out these juicy apricot alternatives for additional inspiration!

When I’m out of hazelnuts, I often use almonds, cashews or walnuts. But if you’re dealing with allergies or dietary restrictions, you can always skip the nuts and consider coconut flakes, seeds or other dry ingredients.

Sweetener options such as maple syrup, honey or brown sugar (optional)

My sweetener of choice is usually maple syrup or honey. If you’re out of these, you can use brown sugar.
Another option to achieve natural sweetness is to mix in some mashed banana or no-calorie stevia sweeteners.

How to make protein overnight oats in Mason jars

Overnight Oats with Protein Powder

Kickstart your day with delicious overnight oats with protein powder. Ready in 10 minutes and packed with 25g of protein!

Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time:10 minutes
Total Time:10 minutes
  • Add rolled oats, chia seeds, honey, vanilla protein powder, salt and soy milk to a 400 to 500 ml sized mason jar (from 14 to 17.5 oz). Mix until everything is dissolved.

    ½ cup rolled oats, 2 tsp chia seeds, 1 tsp honey, 1 tbsp vanilla protein powder, Salt to taste, 1 cup soy milk

  • Close the jar with lid and rest overnight in the fridge.

  • Stir the overnight oats and top with peanut butter, hazelnuts and peach or apricot. Enjoy.

    1 tsp peanut butter, 1 tsp hazelnuts, ½ peach or apricot

Nutrition Facts

Overnight Oats with Protein Powder

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

Meal prep tips for making multiple servings at once

If you’d like to enjoy delicious high-protein vegetarian breakfasts all week, batch prepping is the way to go. Here are some tips:

  • Portion your servings into individual jars or containers. This makes it super easy to have a healthy breakfast on the go.
  • Improve your breakfast oats with unique add-ins and toppings. While I do like peaches and apricots a lot, the same flavors all the time can become monotonous. Consider topping every other serving with something new.
  • If you’re making several days’ worth at once, keep in mind that some ingredients can absorb the liquid and become soggy over time. This particularly refers to chia seeds and nuts.
  • Let your oatmeal base rest in the fridge and add your favorite toppings, especially crunchy ones, just when ready to eat.
  • In case you make a lot of flavors, label your jars to know what you’re dealing with the next morning.

Recipe variations

This overnight oats recipe can be made vegan with non-dairy milk (soy milk for the best protein count), maple syrup or agave instead of honey, and vegan protein powder.

If you need it to be gluten-free, use certified gluten-free oats and protein powder. Double-check any packaged ingredients to be on the safe side!

You can also omit the nuts and nut butter for nut-free oats. Dried fruits, roasted coconut flakes, seeds and seed butter can work in their place.

the Mason jar with overnight oats is on the marble cut board. There are some hazelnuts, two bronze spoons, a tiny bowl with peanut butter and a small dish with some slices of peach | Hurry The Food Up

What else can you add to overnight oats for extra protein?

You can add a variety of ingredients for a bigger protein boost. Some ideas that would suit this recipe are:

  • Greek yogurt: You can add it for additional creaminess and protein.
  • Cottage cheese: It can work as an alternative to Greek yogurt or simply as an interesting high-protein addition to your cold oatmeal.
  • Nuts: You can add any nuts you like to your high-protein breakfast for extra protein and crunch. These include almonds, walnuts, cashews and other protein-rich nuts.
  • Nut butter: Almond butter and peanut butter are the most famous options.
  • Seeds: Pumpkin seeds, hemp seeds, sunflower seeds, flax seeds and even seed butter are all good options.

How to store overnight oats?

The best way to store overnight oats is in an airtight container in the fridge. It can be a glass jar or a plastic meal-prep container with a tight seal.

How long do overnight oats with protein powder last?

Overnight oats can stay fresh in the fridge for up to 3 days.

Overnight oats with protein powder FAQs

Can you put protein powder in overnight oats?

Absolutely! You can put protein powder in overnight oats to increase the protein content. Simply mix it with the other ingredients before soaking.

Can you mix raw oats with protein shake?

Yes, you can mix raw oats with a protein shake. One way to go is to blend raw oats into your shake and drink it straight away.

Alternatively, you can soak your oats in the protein shake the same way you would with milk or yogurt.

Bird's-eye view of the Mason jar with overnight oats is on the marble cut board. There are also some hazelnuts, two bronze spoons, a tiny bowl with peanut butter and a small dish with some slices of peach | Hurry The Food Up


With just a few simple ingredients, we have delightful protein powder overnight oats for your next breakfast.

Fluffy pancakes with strawberry compote are another option for a filling morning meal with protein powder.

If you’d like to upgrade your lunch and dinner too, check out these beautiful compilations of lunch recipes to pack for work and easy vegetarian dinner recipes.

I hope you liked this overnight oats recipe and will share your own variations in the comments!

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