Protein Overnight Oats

f you’re into meal planning like me, overnight oats are a must-make. They’re quick to assemble and can last days in the fridge. Once ready to eat, give the ingredients a stir and a splash of almond milk if you need to make it less thick. And with a spoon or two of protein powder, these will keep you full throughout the day.

To make these healthy overnight oats, you will only need 10 minutes of prep time. They are traditionally prepared in jars with lids on, but feel free to use a bowl or a different container if that’s what you have.

Why Make Protein Overnight Oats?

There are two main reasons to make this breakfast: for convenience and added protein.

One reason overnight oats have become so popular lately is that they make breakfast easier. You simply combine the oats with a liquid of your choice and favorite mix-ins and leave in the fridge overnight or longer. You can make several batches for the week, and there’s less cleanup involved.

Getting enough protein daily can sometimes be challenging, but this recipe makes things so much easier. Compared to other grains, oats are a good source of protein on their own. The add-ins and protein powder boost the protein count further.

How to Add Protein to Overnight Oats

Oats are 11 to 15% protein, so you will get a good serving of protein even if you make them plain with water. An oatmeal bowl made with half a cup of rolled oats will give you around 5g of protein.

But to bring the protein count to where it meets at least half your daily protein requirements, you can prepare them in dairy or soy milk. Including mix-ins like nuts, seeds, nut butter, Greek yogurt, and protein powder can help you get all the protein you need to stay full throughout the day. If you prefer protein overnight oats without yogurt and other animal foods, follow this recipe for a more vegan-friendly version.

Ingredients

For this overnight breakfast recipe, you will need around a dozen simple ingredients, most of which are available in most supermarkets. Some are also easy to substitute with alternatives to suit your needs or preferences.

Frozen blueberries

Blueberries are a popular topping in oatmeal. But in this recipe, they’re added as a base for the other ingredients. Besides lending a fruity flavor, blueberries add vitamin C and brain-boosting flavonoids. Feel free to substitute with other frozen berries.

Oats

Oats are the star ingredient in this show, but don’t go for any kind! Old-fashioned rolled oats are best for overnight oatmeal. They won’t become mushy even after a couple of days in the fridge. Health-wise, oats are a known source of β-glucan, a fiber that can lower cholesterol.

Chia seeds

Chia seeds help thicken this oatmeal and add a good dose of omega-3 fatty acids. These are essential fats linked to better heart, cardiovascular, and liver health.

Walnuts

For a bit of crunch and nutty flavor, a few walnuts do the trick. Like chia seeds, walnuts are rich in heart-healthy omega-3 fats as well as fiber and protein. But if you prefer other types of nuts, feel free to experiment with alternatives.

Hemp hearts

Hemp hearts are raw, shelled hemp seeds. They are best known for their nutty and protein content — about 25% of their calories come from protein. Research shows they contain all 9 essential amino acids and many other nutrients.

Pea protein powder

Adding protein powder in overnight oats is a convenient way to increase your daily protein intake. I chose pea protein mainly because it is hypoallergenic and contains antioxidants. But do use a different protein if you prefer.

Ground cinnamon and cloves

Cinnamon and cloves work magic in many dessert and breakfast recipes. This aromatic combo adds earthy and spicy flavors that become even more pronounced when left to infuse overnight. Plus, studies show they have antifungal, antibacterial, and antioxidant benefits.

Almond milk and almond butter

Almond milk is low in calories and yet silky smooth and creamy. It is also fairly neutral tasting, which helps all the other flavors in this breakfast stand out. For added protein and richness, almond butter works wonders.

And if you want to sweeten things up a bit, an optional teaspoon of maple syrup can do the trick without raising the sugar count too much.

How to Make Protein Overnight Oats

You will need two jars or any other sealable containers. Once you’ve assembled all of your ingredients, you will follow these simple steps:

Place the blueberries in the jars.
Combine oats with the dry ingredients.
Add the almond milk and almond butter and stir to combine.
Leave in the fridge overnight or longer.

Enjoy the following day as a ready-to-eat breakfast. Overnight oats can be stored in the fridge for up to five days.

Is It Safe to Eat Uncooked Oats?

In short, yes! Normally, it’s not a good idea to eat raw grains and their products due to potential E. coli contamination. But rolled oats are lightly processed, specifically steamed and lightly toasted, effectively killing harmful pathogens.

While cooked oats are the easiest to digest, soaking them overnight also helps improve their digestibility. When appropriately stored in clean containers, there’s little to no risk of food poisoning.

If you’re into overnight oats, I have a full series on this so make sure to check my other recipes:

Peanut Butter Overnight Oats For A High Protein Breakfast

Overnight Oats For A Gentle Digestive Cleanse

Overnight Oats With Chocolate And Figs

Overnight Oats With Beet Juice And Coconut Milk

If you make any of these recipes don’t forget to tag me on Instagram @theawesomegreen so I can see them and share with the community!