High Protein Peach Overnight Oats

Start your day on a cheerful note with my High Protein Peach Overnight Oats recipe! Made with just 9 simple ingredients in 5 minutes or less, this is the hearty, healthy, meal prep-friendly breakfast recipe you need in your summer repertoire!

As a working mom of two with a firefighter hubby with 48-hour shifts, being organized is a means of survival. That’s why I love meal prepping—I can knock out several days worth of food all in one go whenever I have the backup of another adult in the room! And IMO, when it comes to meal prepping breakfast, you can’t beat high protein overnight oats.

The concept is so simple, it boggles the mind! Just mix oats with liquid, add whatever flavorings you want, then set them in the fridge to rehydrate overnight. In the morning, you’re rewarded with perfect oatmeal—no cooking required. These peach overnight oats are the newest flavor in my ever-growing library of protein-packed overnight oat recipes, right in time for summer.

Love sweet and fruity breakfasts that are actually healthy? Try my high protein strawberry overnight oats, high protein blueberry overnight oats, and blueberry protein muffins next!

What do they taste like?

Have you ever eaten a bowl of peaches and cream or had a scoop of peach cobbler? Well, imagine both of those things in one bite, but reimagined as a bowl of porridge. That’s my overnight peach oatmeal in a nutshell! They’re rich and creamy thanks to a double whammy of milk and yogurt, have a quasi-crumble topping vibe from the nutty oats and crunchy pecans, and are packed to the brim with the sweet, juicy flavor of summer peaches. Delightful!

Why You’ll Love This High Protein Overnight Oats Recipe

• Supremely Satisfying – If you’re someone who battles with satiety, these peaches and cream overnight oats are for you. With a whopping 34 grams of protein, 10 grams of fiber, and 12 grams of fat, they’re nutritionally balanced to eat like a meal—nothing like those packets of instant oats.
• Fuss-Free – Even on days when Tommy is at work and I have both of the kids at home, I can still manage to make overnight peach oatmeal. It’s as simple as measure, mix, and store! There’s no cooking, and since we’re mixing them up in their serving vessel, no clean-up, either. 😉
• Fresh & Fruity – There’s nothing quite like the flavor of a fresh summer peach. When they’re in season, I greedily eat as many as I can—and then can the rest of them for winter. If stone fruits are your summer jam, you’ll love making these overnight oats with peaches.

Ingredients Needed

• 2% Milk – While it tends to be a bit more expensive, I use FairLife milk—it’s extra creamy, easier to digest, and has a higher protein count than conventional 2% milk.
• Old-Fashioned Rolled Oats – These are really the only kind of oats you want to use for making overnight oats—instant or quick oats lack any texture, while steel cut oats and whole groats are too firm.
• Peaches – Feel free to use fresh, frozen, or even canned peaches. If you opt for canned, try to get the kind that are packed in juice, not syrup, so you can avoid excess sugar.
• Plain Greek Yogurt – Full-fat yogurt has the creamiest mouthfeel, but 2% is pretty darn close and typically has more protein. You can also use fat-free if you prefer.
• Vanilla Protein Powder – I make all my high protein overnight oats with protein powder for an added boost. Make sure to use a high-quality brand that doesn’t taste chalky.
• Peach Syrup – Adding a little extra peachy sweetness helps to infuse the actual oats with the flavor of summer. That way, every bite will taste peachy keen, even if there’s no actual fruit on the spoon.
• Maple Syrup – Using a liquid sweetener makes it easier to mix in evenly, plus I love the flavor of maple when paired with peaches. 
• Chia Seeds – These little powerhouses are packed with extra protein and nutrients, plus they plump up and help thicken the porridge.
• Vanilla Extract – Adding a splash of this warming extract makes your overnight oats taste more like dessert. 😋

Substitutions

• 2% Milk – Feel free to swap in any percentage of dairy milk or the plant-based milk of your choice. Note that the nutritional values (particularly the protein, fat, and calories) will change if you do.
• Old-Fashioned Rolled Oats – If you don’t have plain rolled oats on hand, muesli makes a good alternative!
• Peaches – Nectarines are a great swap if you’re not a fan of peach fuzz. You can also use any in-season stone fruit (e.g. apricots, plums, or cherries) that you prefer.
• Plain Greek Yogurt – Any thick variety of yogurt will do—Skyr or labna are perfect! 
• Vanilla Protein Powder – Feel free to swap in plain protein powder, collagen, or powdered egg whites if you prefer. Note that you may need to bump up the sweetness with extra syrup if you do.
• Peach Syrup – If you’re using canned peaches, the juice they’re packed in makes a great all-natural substitute. You can also just use more maple syrup.
• Maple Syrup – Any liquid sweetener like honey, agave, or brown rice syrup can be used instead. If you miss the maple flavor, add a drop or two of maple extract. (It’s really strong, so don’t overdo it.)
• Chia Seeds – Feel free to omit these if you don’t mind a slightly thinner consistency in your overnight oats, or reduce the amount of milk you use by 1-2 tablespoons. You can also use flax seeds which act similarly and puff up with liquid. 
• Vanilla Extract – An equal amount of vanilla paste or vanilla powder can be used. You can also experiment with other flavoring extracts—almond and cake batter would both work here.

How To Make Peach Overnight Oats With Protein Powder

Step 1: Add the oats, peaches, yogurt, protein powder, syrups, and extract to a pint-sized mason jar.

Step 2: Stir in the milk, making sure there are no dry pockets.

Step 3: Rest. Secure the mason jar lid and pop it in the fridge to rest for a minimum of 6 hours—it’ll take that long for the oats to soak up the milk and yogurt. Top with chopped pecans and extra peaches if desired, then dig in!

Optional Variations & Dietary Adjustments

• Gluten-Free – If you’re celiac, please make sure to read your labels. While oats themselves are naturally gluten-free, some are processed in gluten-containing facilities. 
• Dairy-Free/Vegan – Swap in the unsweetened plant-based milk and vegan greek yogurt of your choice. Note that of the many plant milks available, soy milk or pea milk have the highest amounts of protein.
• Sugar & Spice – If you’re someone who likes a bit of spice in your fruit cobblers, feel free to add a bit here to evoke the same vibes. ½ teaspoon of cinnamon and a few grates of nutmeg go a long way!
• Mix & Match – Don’t feel like you have to use only peaches! They play well with other fruits like blueberries, strawberries, and raspberries, so have fun adding color to your plate.

Serving Suggestions

The thing I love about these peach protein overnight oats is they’re designed to grab and go—you don’t need anything else other than a spoon! That said, there are plenty of ways to make your breakfast a little more special:

• Go For Garnishes – Chopped toasted nuts, crunchy granola, extra fruit, a layer of high-protein cottage cheese “cheesecake”, or even a dollop of whipped cream are all welcome additions. 
• Heat & Eat – Not a fan of cold overnight oats? That’s okay! Just remove the metal lid and pop them in the microwave for about 3 minutes on 50% power, then stir. Continue to heat in the microwave until they reach your desired temperature, stirring as needed.
• Perfect Pairing – Don’t forget something yummy to drink to wash it all down! My peach iced tea, Starbucks-style iced peach green tea, or copycat Philz mint mojito are all great candidates. 

Storage Directions

• Refrigeration – Peach overnight oats will keep well for 3-5 days in airtight containers in the fridge. I personally prefer to eat them within 3-4 days as they can start to taste a little slimy after that.
• Freezing – You can also freeze your overnight oats, but note that I don’t recommend adding fresh peaches to the mix if you do. Rather, start with frozen peaches or canned peaches. Also, make sure to leave at least ½ inch of headspace for them to expand. 
• Reheating – I typically eat my overnight oats cold or at room temperature, so there’s no need to heat them. (You can if you want, though!) Defrost overnight in the fridge if needed, or use the microwave defrost function. 

Recipe Success Tips

• Make a larger batch to make sure the whole family is covered—just multiply the ingredient amounts to match the number of servings you need. Rather than measuring everything out into jars individually, it’s easier to mix everything up in a big bowl and divvy the contents into mason jars after the fact. (For quick math: 3 teaspoons = 1 tablespoon, 4 tablespoons = ¼ cup)
• Mix well so there are no pockets of dry ingredients. You want to make sure everything gets into every bite!
• Use high-quality protein powder. If it’s not good in smoothies, it likely won’t be good here.
• Wait to add any crunchy garnishes until right before serving. Nuts, granola, or seeds will end up tasting stale if you add them ahead of time.
• Toast the oats in a dry skillet over medium heat if you have a few extra minutes of time. This deepens their flavor and adds a nuttiness that I absolutely love!

High Protein Peach Overnight Oats Nutrition

As I promised earlier in the post, these overnight peach oats are filling. With just over 580 calories, they definitely count as a full meal! You’re also getting a great balance of macros here—34 grams of protein, 12 grams of fat, and 86 grams of carbs (10 of which are from fiber). These numbers are all good indications that they’ll keep you feeling satisfied till lunch.

Beyond just the raw numbers, though, there’s quite a bit of good stuff going on! Milk and yogurt are great sources of calcium, vitamin D, potassium and phosphorus, as well as fatty acids like CLA. The fiber in peaches and oats act as prebiotics, while yogurt brings plenty of gut-friendly probiotics to the table. 

Chia seeds are a superfood if there ever was one—they’re loaded with antioxidants, fiber, and protein. Peaches boast high levels of vitamins C, A, E, and K, and have been shown to reduce histamine responses, which can help with allergies. All in all, my overnight peach oats count as an RDN-approved healthy breakfast—enjoy every bite!

Total nutritional content per serving is:

• Calories: 583 calories
• Total Fat: 12 grams
• Protein: 34 grams
• Sodium: 167 mg
• Carbohydrates: 86 grams
• Fiber: 10 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.

Pricing Info

This is what I personally paid to make this recipe:

• ¾ cup Fairlife 2% Milk: $0.52
• ½ cup old-fashioned rolled oats: $0.13
• ½ cup chopped or sliced peaches: $0.48
• ¼ cup plain Greek yogurt: $0.27
• 2 tbsp vanilla protein powder: $0.44
• 1 tbsp peach syrup: $0.28
• 1 tbsp maple syrup: $0.14
• 1 tbsp chia seeds: $0.13
• 1 tsp vanilla extract: $0.04

The total comes out to be around $2.43 per jar!

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5 from 3 votes

High Protein Peach Overnight Oats

My easy High Protein Peach Overnight Oats recipe is perfect for summer meal prep—no cook, fewer than 10 ingredients, & takes just 5 minutes.

Prep Time5 minutes mins

Total Time5 minutes mins

Course: Breakfast

Cuisine: American

Servings: 1 jar

Calories: 583kcal

Author: Megan Byrd, RD

Cost: $2.43 per jar

Equipment

• 1 glass jar

Ingredients

• ¾ cup milk of choice (I used Fairlife 2%)
• ½ cup old-fashioned rolled oats
• ½ cup chopped or sliced peaches (canned or fresh)
• ¼ cup plain Greek yogurt
• 2 tbsp vanilla protein powder
• 1 tbsp peach syrup (for extra peach flavor)
• 1 tbsp maple syrup
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• chopped pecans (optional for topping)

Instructions

• Combine all ingredients (except chopped pecans) in a medium glass jar or container. Stir until well combined, then refrigerate for at least 6 hours.
• Top with chopped pecans if desired, then serve!

Nutrition

Serving: 1jar | Calories: 583kcal | Carbohydrates: 86g | Protein: 34g | Fat: 12g | Sodium: 167mg | Fiber: 10g

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!

xoxo Megan