Healthy make ahead overnight oats
These high protein overnight oats are great to meal prep for the week for a quick and easy breakfast on busy mornings. The protein and fiber will keep you full for a long time. Top with your favorite oatmeal toppings. Each serving comes to around 40 grams of protein!
This recipe is
- hight in protein
- vegan, vegetarian and dairy free
- great to meal prep
- quick and easy
- filling and healthy
Ingredients and substitutions
These protein oats are filled with simple ingredients and is a great way to get in a lot of protein and nutrients in the morning.
- Old fashioned oats – these work the best for a creamy texture. You can use quick oats as well, but it will come out a little bit mushy. Don’t use steel-cut oats.
- Plant based protein powder – I like using a vanilla flavored one. You can also use a chocolate protein powder, if you want your oats to be chocolate flavored. I like using a pea protein based powder like this one. If you don’t like the taste of sweeteners, try this one.
- Chia seeds – This will add a nice little crunch and creamy texture. Chia seeds help thicken up the overnight oats as well as add in some Omega 3 fatty acids.
- Nut butter – I love using peanut butter. Almond butter or cashew butter also work great.
- Fruit – I add raisins to my oats. I love topping them with banana or fresh berries or frozen berries like blueberries or strawberries.
- Dairy free milk – I use soy milk because it contains the most amount of protein. You can use whatever type of milk is your favorite. Oat milk, coconut milk and almond milk all work great.
- Pure maple syrup – This will add some natural sweetness to your oats. Add more maple syrup if your protein powder has no sugar added.
- Vanilla extract – If you use a vanilla protein powder, you can skip this ingredient.
If you’d like to make enough overnight oats for a few days, just increase the portion size on the recipe card below.
If you’re making oats for a few days, it may be easier to mix all of the ingredients together in a large mixing bowl, then letting them sit overnight in the fridge in a sealed container. When you’re ready to eat them, distribute the oats to each mason jar and top with your favorite toppings in the morning.
If your oats are too thick the next morning, add some extra milk and give it a good stir.
I like using these glass jars – 16 ounce mason jars for this. It leaves a lot of room to stir.
I also love these plastic mason jar lids. They’re so colorful and they don’t rust. They’re also dishwasher safe.
Fridge – These last in the fridge in an airtight container or mason jar with a lid, for up to five days.
Freezer – Don’t freeze these oats. The texture will not turn out great.
To make this gluten free
To make gluten free overnight oats, use a certified gluten-free oats. Also make sure your milk is gluten free.
You can create many different flavor variations based on your personal preference.
- fresh fruits like fresh berries
- dairy-free yogurt – greek yogurt adds a nice texture
- nut butter
- toasted coconut flakes
- chocolate chips
What type of protein powder should I use?
Use any plant-based protein powder that you like. I like using a pea based protein powder. Try to avoid a non vegan protein powder made from whey protein. I don’t care for the taste of sweeteners added, so I like an unsweetened one like this.
If your protein powder is sugar free, then make sure to add some natural sweetener like maple syrup, until you get the sweetness you desire.
Is this healthy?
Overnight oats are extremely healthy! They’re full of gut-healthy fiber thanks to the chia seeds and oats. A serving of this contains 11 grams of fiber!
It’s full of brain healthy fats Omega 3 fatty acids thanks to the walnuts and chia seeds.
It’s high in protein, of course! One serving is around 40 grams of protein!
Antioxidants – if you top your oats with fresh berries you’ll get some vitamins and antioxidants in your breakfast.
Can I use quick oats or instant oats
Using these types of oats will change the texture of the recipe. For best results, stick to old-fashioned oats. If you do use these other types of oats, you may have to adjust the amount of chia seeds you add, to make sure the oats thicken up and don’t come out runny.
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High protein overnight oats
- small mason jars
- ½ cup old fashioned oats
- 1 teaspoon chia seeds
- 2 tablespoons vanilla plant based protein powder
- 1 tablespoon raisins
- 1 tablespoon walnuts
- 1 cup soy milk
- 1 tablespoon maple syrup
- ½ banana
- ½ teaspoon peanut butter
- Add all of the dry ingredients to your mason jar and stir well.½ cup old fashioned oats, 2 tablespoons vanilla plant based protein powder, 1 tablespoon raisins, 1 tablespoon walnuts, 1 teaspoon chia seeds
- Add the wet ingredients and stir. Cover with a lid and let it sit in the fridge overnight.1 tablespoon maple syrup, 1 cup soy milk
- In the morning, if the oats are too thick, add some more milk. Top with banana and peanut butter, or fresh berries and non-dairy yogurt.½ banana, ½ teaspoon peanut butter
- Chia seeds are also great to add to this and will create a creamier texture plus add some more Omega 3. Add about 1 teaspoon in when you’re adding all of the dry ingredients to the mason jar.
- You can use whatever non-dairy milk you have on hand. Soy milk just has the most protein.
- This will last for about 5 days in your fridge.
- Old fashioned or quick oats are best for this recipe.
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.
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