High Protein Overnight Oats is a healthy breakfast that is quick and easy to prepare. It's perfect for meal prep and the best part is you can add your favourite toppings such as Greek yogurt and fresh fruits. Only 5 minutes of prep, a few simple ingredients, and you will be all set for those busy mornings!
High protein breakfasts are a great way to start the day! Switch things up with recipes like Oven Baked Eggs in Peppers, Easy Homemade Egg Bites, and Killer Grain and Seed Cereal.
Why you will love this recipe
- This easy, healthy recipe has 10 grams of protein without the use of protein powder.
- Increase the protein even more by adding toppings like nuts, seeds, almond milk, Greek yogurt etc.. Or mix in your favourite protein powder.
- It's an easy breakfast and a great option for when you are on the go!
- Customize the flavours by adding extras like vanilla extract, cinnamon, or cocoa powder.
- It lasts for day so make a big batch and you are set for the week.
What you need to make this recipe
- old fashioned, large flake, or rolled oats
- almond milk
- almond butter
- hemp hearts
- chia seeds
Optional Toppings
The sky's the limit when it comes to toppings but here are some suggestions.
- chopped nuts
- seeds such as pumpkin or sunflower
- fruit
- extra milk, coconut milk
- maple syrup, honey, brown sugar
- toasted coconut
- extra nut butter
- yogurt
- cottage cheese
- cinnamon
- sprinkle on some of my Killer Grain & Seed Cereal
- go savoury with a poached or fried egg
Step by Step Instructions
First add the oats, chia seeds, hemp hearts, and nut butter to a mixing bowl, glass jar, or airtight container. Then add a splash of the milk and stir everything together. The small amount of milk added first makes it easer to combine the nut butter into the dry ingredients.
Then add the rest of the milk and either cover or transfer the mixture into an airtight container or glass jars and refrigerate overnight or up to 5 days. These oats are delicious served warm, cold, or at room temperature. To reheat simply pop into the microwave for 30 seconds at a time until you reach the temperature you want.
What type of oats should I use?
For best results use Old Fashioned, Rolled, or Flaked oats. If you decide to use Steel Cut Oats increase the milk added and keep in mind they will have a chewier texture. If using Quick Oats the texture could turn out mushy. Ultimately it's a personal preference buy I found the above mentioned be the best option.
Frequently Asked Questions
Yes they are a great source of protein and can be increased even more depending on the extra ingredients you add such as nut and seed butters, pumpkin seeds, chia seeds, protein powder, and Greek yogurt.
Lots of protein, fiber and healthy fats can help keep you satiated longer which can aide in weight loss. Plus with this easy make-ahead recipe you are less likely to grab something unhealthy from the coffee shop.
There are many ways to bump up the protein in your oatmeal recipe such as adding nuts, seeds, hemp hearts, nut butter, protein powder, Greek yogurt, and cottage cheese. Make it savoury by adding a poached or fried egg and some cheese.
Substitutions
- Almond Milk - any type of milk will work. Regular milk or other dairy free alternatives such as cashew and coconut milks are delicious! You can also use yogurt keeping in mind the consistency may be thicker.
- Almond butter - and nut butter works in this recipe including peanut butter.
- Nut allergy? - use a seed butter such as sunflower or pumpkin.
- Hemp hearts - any type of seeds can be used in place of hemp hearts keeping in mind hemp hearts provide a good dose of protein.
- Chia seeds - flax or sesame seeds would be great alternatives.
Variations
Strawberry or Peaches and Cream - add vanilla extract to the base recipe and top with strawberries or peaches and a splash of cream. Vanilla protein powder would also add some extra flavour and sweetness.
Peanut Butter and Jam - use peanut butter in the base recipe and top with a small spoon of your favourite jam.
Chocolate Peanut Butter Cup - add chocolate protein powder or cocoa powder to the base and top with a few sprinkles of chocolate chips. This one is perfect for the kids!
Extra Creamy - it's easy to turn these into creamy overnight oats by adding extra milk. You can easily double the amount used in this recipe.
Equipment
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No fancy equipment is necessary! However, if you like to take your oats on the go I recommend these plastic mason jar lids which are much tidier than regular mason jar lids and don't rust over time.
Top Tips!
- Stirring in a small amount of milk first makes it easier to combine all of the ingredients.
- Warm in the microwave in small increments stirring in between for best results when heating.
📖 Recipe
HIGH PROTEIN OVERNIGHT OATS
Ingredients
- ½ cup oats, rolled, old fashioned, or large flake
- ¾ cup dairy or non-dairy milk
- 2 tablespoon nut or seed butter
- 1 tablespoon hemp hearts
- 2 teaspoon chia seeds
OPTIONAL TOPPINGS
- 1 tablespoon chopped nuts
- 1 tablespoon pumpkin or sunflower seeds
- 1 teaspoon maple syrup or honey
- fruit
- extra milk
- unsweetened coconut
Instructions
- In a glass jar or a bowl, combine oats, nut butter, chia seeds, and hemp hearts. Add a splash of the milk and mix everything together. Add in the rest of the milk and stir to combine.
- Cover and refrigerate overnight, or up to 5 days.
- Serve warm or cold. You can warm it up in the microwave. Heat in small increments, stirring often, until it’s the temperature you like.
- Top with chopped nuts, seeds, and fruit if using. Drizzle with maple syrup or honey if using.
Karen says
Sorry if this seems like a silly question but do you cook the oats first?
Andrea says
Hi Karen!
No silly questions here! No need to cook the oats. The overnight soaking softens them for eating. Hope you give the recipe a try!
Kim LeBlanc says
Love this recipe Andrea! I add sliced bananas to mine and a little dab of honey to the oats after it's been warmed up. It is so delicious!! Thank you
Andrea says
My pleasure! So happy you enjoyed it. Bananas and honey are a great combo!
Aline says
Good morning, Made quite a few of your recipes and so far I was never disappointed. Love the overnight oatmeal. Thank You 😊
Andrea says
My pleasure Aline! So happy you are enjoying the recipes. Thanks for commenting!
Jeanine says
Love this recipe! It has become a breakfast standard, alternating with Eggie Bites! The combos are almost endless...the portions are perfect!
Thanks Andrea
Susan says
Oh my Gosh! Best breakfast ever! I am addicted…that’s a good thing right? I add a splash of oatmilk in the morning with cinnamon and a teaspoon of organic pumpkin seeds! YUMMY! I love your recipes and have tried many! Very grateful! ❤️
Andrea says
Definitely worse things to be addicted to lol! So happy you are enjoying the recipes 🤗
CLAUDINE SCHUSTER says
My favorite breakfast of all time!! I make a batch on Sunday and it lasts me for days!! High in protein ,super easy to make and tastes AMAZING!!!Great start to my day every time!!!
Andrea says
Awesome! I'm so happy you have been enjoying the oats! Thanks for commenting!
Donna says
TMI but this helps so much to regulate you. Best part, drizzle of honey warm from microwave with a splash of almond milk and you’d swear you were eating rice pudding. I love all your recipes Andrea, haven’t made one yet that wasn’t delicious.
Andrea says
Thank you for your comment Donna! I'm so happy you are enjoying the oats and everything else!
Nicole says
Hi, this is my absolutely favorite recipe, I look forward to having it in the morning. I have always found it too much so I double it and divide it into 4 meals. I add raw sunflower seeds to it the night before, when I warm it up in the morning I add maple syrup and some fruit... Oh man, I absolutely love it. I often have it for dinner as I don't feel like meaty dinner.. Thank you
Andrea says
Hi Nicole! That's amazing! I should try that for dinner sometimes too! I'm often not very hungry for dinner so it would be perfect! So happy you are loving the recipe!
Jos says
Best. Breakfast. Ever. I add raspberries and some maple syrup. So satisfying and delicious. Life changer (now that Gina taught me that it’s ok to eat breakfast 😉). Thank you! Every recipe is just amazing!
Andrea says
Thanks so much Jos! So happy you enjoyed it!
Jemmsie says
I am loving this recipe! I add about 1 tsp of cinnamon to it and find that is fantastic!
Andrea says
Nice addition! So happy you enjoyed it!
Lauren says
Hi there quick question can we use Greek 5% yoghurt in the same quantity as the milk ??
Thanks
Andrea says
Hi Lauren! You can but keep in mind the oats will be much thicker consistency. Enjoy!
Liane says
Hi! Do we add the 1/2 cup of milk into the jar for overnight or juts a “splash”?
Thanks!
Andrea says
Hi Liane! You can just pour it in and stir. If it makes the jar too full you can mix it in a bowl first and then put in a jar. Enjoy!
Heather says
Is there any nutritional info on these recepies?
Andrea says
Hi Heather!
I don't have a program to run the nutritional info for the recipes.
Suzanne says
Well, here’s to another great recipe. I used to make one very similar but this one is better. After it sat in the fridge overnight, I did add just a splash more milk, about 2 tbsp of unthawed wild blueberries, scant amount of coconut and crushed up toasted pecans. It was awesome, I am full and this will keep anyone sustained for quite a few hours.
Margot says
This is great. Love the tip snooty frozen blueberries because I can’t find good fresh ones now.
Clare says
I'm not sure what kind of oats to use for this recipe, there are so many! I bought Quaker Large Flake oats (it says cooks in 4-5 minutes). Will this work for this recipe?
Andrea says
Hi Clare!
Yes large flake, old fashioned and rolled oats are all the same thing so you got the right ones! Hope you enjoy!