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Published: May 10, 2021 · Updated: Feb 1, 2023. Post contains affiliate links. See full disclosure page for details.

Easy Protein Overnight Oats

This healthy and easy protein overnight oats recipe is jam-packed with rich peanut butter and filling protein powder for a perfect grab-and-go breakfast! Made with fewer than 10 ingredients and only 5 minutes of active time, this delightful recipe has been my savior since giving birth to my baby boy a few months ago.

Jump to Recipe Jump to Video Print Recipe
sideways hero shot of peanut butter protein overnight oats in a glass on top of a rectangular grey plate with a silver spoon.

I love opening the fridge and having breakfast all ready to go. There’s nothing worse than being in a rush on busy mornings and having to think through what you’re going to eat — especially when there’s a newborn in the house. 🥱

These high-protein overnight oats are one of the easiest breakfasts you can make. Simply stir the ingredients together, pop them in the fridge, and wake up to a yummy and satisfying meal that will easily tide you over until lunch. They’re a great option compared to going through the drive-thru! Oh, and did I mention toddlers love these premade porridge cups, too?

As if that weren’t enough to love, these overnight oats with protein powder are super versatile — eat them hot or cold, easily change the flavor, and swap in different toppings so you never get bored. They’re also easy to make nut-free, gluten-free, soy-free, and vegan if needed.

Whip up a batch on your meal-prep day and reap the benefits all week long!

glass jar filled with peanut butter protein overnight oats that have been topped with sliced banana.
Jump to:
  • What do overnight protein oats taste like?
  • Ingredients
  • Substitutions
  • Instructions
  • Tips & FAQ
  • Nutritional Info
  • Pricing Info
  • Other oatmeal recipes
  • Recipe

What do overnight protein oats taste like?

These make-ahead oats are smooth, creamy, and thick, like the best stovetop oatmeal porridge without any fuss or extra dishes. This recipe is flavored with peanut butter, banana, cinnamon, and vanilla — a delectable combo I turn to time and again!

I personally like to make them as stated in the recipe, then add a little more almond milk and heat them up in the morning. It makes them a little more milky, cozy, and all-around comforting. Feel free to eat them chilled like an oatmeal pudding if you prefer.

Ingredients

As promised, you need fewer than 10 simple ingredients to make this overnight oats protein powder porridge. Here’s what to grab:

The ingredients needed to make protein overnight oats.
  • Old-fashioned rolled oats – These are the best type of oats to use for this overnight oatmeal recipe, because they get soft while still maintaining a lovely texture. Don’t use instant or quick oats (they get really mushy) or steel-cut oats (they never soften up enough).
  • Unsweetened almond milk – To give your oats a creamy, dreamy consistency.
  • Chia seeds – I like to add chia seeds to most of my breakfasts, simply because they add a ton of fiber and are a great source of omega-3 fatty acids.
  • Peanut butter – For an added boost of flavor and extra protein. I’m a fan of creamy peanut butter, but you can use crunchy if you like extra texture.
  • Vanilla extract – For added flavor and complexity. Make sure to use pure vanilla extract instead of imitation flavoring, which is highly processed and definitely not good for your health.
  • Maple syrup – The main sweetener in this recipe. It adds some sweetness without overpowering the other flavors. Just like vanilla extract, make sure to use 100% pure maple syrup!
  • Cinnamon – I love adding cinnamon to this recipe. It makes the oats taste a little sweeter without adding more sugar.
  • Vanilla protein powder – Use a high-quality protein powder that isn’t chalky and doesn’t have a weird aftertaste. Designer Whey is my favorite go-to protein powder, and I use it in all kinds of recipes like protein coffee, protein donuts, and all of my morning smoothies.
  • Banana – The last ingredient, sliced bananas on top of your overnight oats gives them texture and another delicious flavor!

Substitutions

While I love this overnight oats recipe with protein just the way it’s written, there is PLENTY of room for you to make it your own. Here are a few quick and easy substitutions you can make depending on your needs and preferences:

  • Old-Fashioned Oats – While neither instant/quick oats nor steel-cut oats are appropriate for this recipe, feel free to swap in certified gluten-free rolled oats if needed.
  • Almond milk – I like to use the unsweetened vanilla flavor, but you can use any type of milk you’d like to! Regular dairy milk, soy milk, coconut milk, cashew milk, oat milk, rice milk, or any non-dairy milk would all work great in this protein-packed breakfast recipe. You can also substitute part or all of the milk for leftover coffee to get a little caffeine with your meal. Just note that the nutrition facts listed below are based on almond milk. 🤓
  • Chia seeds – You can easily swap in golden flax seeds here, or omit them altogether.
  • Peanut butter – You can also swap in any nut or seed butter you want. Almond butter, cashew butter, or sunflower butter would also work great.
  • Vanilla extract – You’re welcome to use an equal amount of vanilla powder or vanilla paste, or half as much ground vanilla seed instead. You can also experiment with different flavors here like almond extract, lemon extract, or maple extract.
  • Maple syrup – Feel free to experiment with other liquid sweeteners like honey, agave nectar, date syrup, or brown rice syrup.
  • Cinnamon – Other warming spices like pumpkin pie spice, apple pie spice, cardamom, ginger, or nutmeg are excellent options. Feel free to mix and match to find your favorite flavors! You’re also welcome to use cocoa or cacao powder for a chocolate-flavored breakfast if you like.
  • Vanilla protein powder – You can also swap out the flavor like chocolate protein powder, to give your oats a makeover! Just make sure to choose a high-quality type of protein powder that isn’t chalky.
  • Banana – Depending on what’s in season or what’s in your budget, you can easily trade out the bananas for your favorite fruits. Try fresh or frozen berries, stewed apples or pears, or fresh or frozen mangoes. You’re also welcome to use a dollop of Homemade Chia Seed Freezer Jam if you prefer!

Instructions

This recipe for protein powder overnight oats comes together in a flash. Here’s how:

  • A glass jar full of the ingredients needed to make protein overnight oats.
  • A glass jar of protein overnight oats after stirring everything together.
  • A glass jar with protein overnights oats topped with sliced banana ready for serving.

Step 1: Combine all ingredients except the banana in a medium glass jar or airtight container, stirring until uniform. (If you are making a larger batch, add to a large mixing bowl then portion out into jars).

Step 2: Refrigerate for at least 6 hours.

Step 3: Garnish & Serve. Top with sliced bananas. Add a little more almond milk or peanut butter on top for best results! Serve warm or cold!

Tips & FAQ

  • Feel free to make a bigger batch! Simply hover your cursor over the “servings” portion of the recipe card and drag to however many you like. This is a great move for families so everyone has a cup ready to go in the morning. It’s also ideal if you like to meal prep. They’ll keep well in the fridge for up to 4 days.
  • Use a mason jar for simple storage. Not only are they airtight (perfect for tossing in your bag as you walk out the door), but can also be stacked in the fridge, and microwaved (so long as you remove the metal lid).
  • Cut down on dishes by mixing the protein oat mixture directly in your storage container.
Are protein overnight oats good for you?

Protein overnight oats have a lot more fiber and protein than regular oatmeal, making them a healthy and filling breakfast any day of the week! The fiber and protein keep you full, and also helps improve your gut health, too!

Can you add protein powder to oats?

Yes, you can! I’ve found that adding protein powder to hot oatmeal doesn’t always turn out great, and can often be dry and chalky. However, by adding protein powder to cold oats and refrigerating overnight, you avoid that dry, chalky oatmeal.

Is it bad to eat overnight oats every day?

In general, these protein overnight oats are really great for keeping your GI tract healthy and keeping you full.

If you’re trying to limit your carbohydrate intake, overnight oats may not be the best option for you, but check out my Protein Cookie Dough (3 Flavors!), Low Carb Green Smoothie, Vegetable Breakfast Casserole With Sausage, or Cold Brew Coffee Protein Smoothie instead.

Are overnight oats (protein-style) okay to give my toddler?

My 2-year-old loves overnight oats, so I make her a jar at the same time I make mine, just without protein powder. Most toddlers and children don’t need extra protein supplements, so I keep her oats as simple as possible.

What else can I add to my overnight oats?

Dried fruits, nuts, seeds, puréed pumpkin, chocolate chips, cocoa nibs, berries, fresh fruit, cocoa powder, nutmeg, dry ginger, or other flavors of protein powder would all work great in this oats recipe!

spoonful of protein overnight oats with a slice of banana being removed from the jar.

Nutritional Info

This peanut butter protein overnight oats recipe is a complete breakfast that’s made with all-natural, whole-food ingredients you can feel good about feeding your family. These grab-and-go breakfast cups make for a filling, healthy overnight oats recipe that’s ready to eat when you are.

Oats, maple syrup, and bananas are all naturally high in carbs, which is why this recipe seems to be pretty carb-heavy. That said, the high fiber content means that some of those are insoluble carbs, bringing the net carb count down to 48 grams. Adding extra protein and fat from the protein powder and peanut butter also helps to balance out the macros for a deliciously balanced meal. With that being said, there are 22 grams of protein per serving!

Total nutritional content per serving is:

  • Calories: 445 calories
  • Protein: 22 grams
  • Total Fat: 18 grams
  • Sodium: 225 mg
  • Carbohydrates: 62 grams
  • Fiber: 14 grams

*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.

Looking for another easy way to add extra protein to your morning routine? Try making protein coffee at home!

45 degree angle shot of a glass of protein overnight oats topped with banana on a rectangular grey plate with a silver spoon.

Pricing Info

Here is what I personally paid to make this recipe:

  • 1/2 cup rolled oats (in bulk): $.08
  • 3/4 cup unsweetened almond milk: $.41
  • 1 tbsp chia seeds (in bulk): $.10
  • 1 tbsp peanut butter: $.05
  • 1 tsp pure vanilla extract: $.25
  • 1 tbsp pure maple syrup: $.19
  • 1/2 tsp cinnamon: $.02
  • 1/4 cup sliced banana: $.05
  • 2 tbsp Designer Whey Protein Powder: $.45

Total for this recipe, which is 1 serving, comes out to be $1.60!

Other oatmeal recipes

  • A slice of coffee cake on a plate with a fork and a cup of coffee.
    Healthy Coffee Cake w/Cinnamon Oat Streusel
  • A muffin tin with bluberry banana oatmeal muffins.
    Blueberry Banana Oatmeal Muffins
  • flat lay shot of a white bowl filled with protein-packed chocolate overnight oats with a silver spoon taking a bite.
    Peanut Butter Chocolate Overnight Oats (With NO Yogurt!)

Shop my recipe:

Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!

Recipe

closeup shot of peanut butter and chia seed overnight oats with protein powder topped with sliced bananas.
Print Recipe
5 from 10 votes

Easy Protein Overnight Oats

This healthy protein overnight oats recipe is protein-packed with peanut butter and protein powder for a quick and easy breakfast!
Total Time5 minutes mins
Course: Breakfast
Cuisine: American
Servings: 1 serving
Calories: 469kcal
Author: Megan Byrd, RD
Cost: $1.60

Ingredients

  • ½ cup old fashioned rolled oats
  • ¾ cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 1 tbsp peanut butter
  • 1 tbsp pure maple syrup
  • 1 tsp pure vanilla extract
  • ½ tsp cinnamon
  • 2 tbsp vanilla protein powder
  • ¼ cup banana sliced

Instructions

  • Combine all ingredients except the banana in a medium glass jar or container. Stir until well combined, then refrigerate for at least 6 hours.
  • Top with sliced bananas. Add a little more almond milk or peanut butter on top, if desired. Make these up to 3 days ahead of time. Serve warm or cold!

Video

Nutrition

Calories: 469kcal

Pin me for later!

Protein Overnight Oats without Yogurt

If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!

These protein-packed overnight oats are the perfect make-ahead breakfast for you and your whole family! Keep your morning healthy and productive with this high-protein breakfast recipe!

xoxo Megan

« Easy Mini Charcuterie Board
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Categories: Breakfast

Reader Interactions

Comments

  1. Sandra says

    February 2, 2023 at 8:26 am

    5 stars
    These delicious overnight oats help us out so much in the morning and the extra protein is really needed for us! Thanks!!

    Reply
    • Megan Byrd, RD says

      February 2, 2023 at 9:05 am

      Yay this makes me so happy! 🙂

      Reply
  2. Quynh says

    February 2, 2023 at 8:11 am

    5 stars
    I make overnight oats all the time. It’s such an easy and convenient breakfast. Love all the flavors and nutrients in this recipe. Definitely making it again.

    Reply
  3. Kathryn says

    February 2, 2023 at 7:56 am

    5 stars
    These protein oats are so easy and delicious! Love how they are healthy and protein packed. Making them again today!

    Reply
  4. Shadi Hasanzadenemati says

    February 2, 2023 at 7:53 am

    5 stars
    Thank you so much! The flavors are perfect and I can’t wait to try this recipe!

    Reply
  5. Claire says

    February 2, 2023 at 7:45 am

    5 stars
    This is such a great recipe. My teenage boys love this!

    Reply
    • Megan Byrd, RD says

      February 2, 2023 at 9:05 am

      That’s definitely a win!

      Reply
  6. Camila says

    June 27, 2022 at 6:44 am

    5 stars
    Me and my boyfriend love this recipe! We make it at least once a week 😋

    Reply
    • Megan Byrd, RD says

      June 28, 2022 at 7:41 am

      This makes me so happy, thank you! I’m so glad you love it! 🙂

      Reply
  7. Jenny says

    March 25, 2022 at 7:36 am

    Looks yummy!!
    I try to eat 3 meals p/day but the amount of carbs in almost all the overnight oats is high… can I use other fruit or any other substitute??
    Regards
    Jenny

    Reply
    • Megan Byrd, RD says

      March 30, 2022 at 10:16 am

      Hmm, the amount of carbs is typically high in overnight oats because oats are so high in carbs! If you’re looking for something similar that is lower in carbs, you should try chia pudding! I have a recipe here: Peanut Butter Banana Chia Pudding

      Reply
  8. Jillian says

    March 15, 2022 at 3:38 am

    It’s excellent…curious if you know the fat amount? Tracking macros can’t figure this one out! Thank I’m advance!

    Reply
    • Megan Byrd, RD says

      March 17, 2022 at 8:43 am

      Hi there! It has 18 grams fat per serving. This is mostly from the peanut butter and the chia seeds. Hope that helps! 🙂

      Reply
  9. Margie .B says

    February 3, 2022 at 4:54 pm

    I made it tonight 💜

    Reply
    • Megan Byrd, RD says

      February 4, 2022 at 11:01 am

      I hope you loved it 🙂

      Reply
  10. Robin says

    January 7, 2022 at 6:27 am

    5 stars
    Happy to have found this recipe. I finished up my bananas so added some grated apple in their place! I think I’ll try it next with pistachio butter and maybe some chocolate protein or add coconut. I see lots of possibilities, thank you for sharing!

    Reply
    • Megan Byrd, RD says

      January 7, 2022 at 12:16 pm

      Oh yum!!!! Pistachio butter?! I’d love to try that sometime, too!

      Reply
  11. Evonbradley says

    January 3, 2022 at 10:23 am

    Evonbradley I can’t have milk can I substitute can I buy instant oatmeal please reply back

    Reply
    • Megan Byrd, RD says

      January 4, 2022 at 2:42 pm

      You can use water instead! I would not use instant oatmeal in this recipe, it will be too mushy.

      Reply
  12. Kristin says

    January 1, 2022 at 10:38 am

    5 stars
    Omg, I absolutely love this recipe! I followed the instructions except also added shredded coconut. So good, thank you!

    Reply
    • Megan Byrd, RD says

      January 4, 2022 at 2:46 pm

      I’m so glad you loved it Kristin! 🙂

      Reply
  13. Libbie says

    May 10, 2021 at 6:21 am

    This recipe looks amazing!!! I’m going to try it out tonight, I bet my little one will love it!

    Reply
    • Megan Byrd, RD says

      May 10, 2021 at 7:52 am

      Let me know what you think! 🙂

      Reply
      • Libbie Stitzel says

        May 13, 2021 at 9:40 pm

        5 stars
        Oh my gosh I’ve had it the last two mornings! It’s soooo good!!! I haven’t even tried it warmed up yet because it’s so yummy cold. I added raisins yesterday and the overnight oats tasted like a peanut butter oatmeal raisin cookie. Thanks for the awesome breakfast recipe!!!

        Reply
        • Megan Byrd, RD says

          May 14, 2021 at 7:34 pm

          I’m so glad they were a hit! I love them too 🙂

          Reply

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