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Can you mix protein powder with oats? Absolutely! This overnight oats with protein powder recipe is an easy and healthy way to make a high protein breakfast. With 25 grams protein and under 500 calories per serving, protein powder overnight oats are going to be your new favorite meal prep. Get tips on making overnight oats protein powder recipes for weight loss, bodybuilding, vegan diets, and gluten free.
What are overnight oats? Overnight oats are dry rolled oats prepared with a liquid (and sometimes fruit) and then left to soak overnight in the fridge. In the morning, overnight oatmeal is typically enjoyed cold (though some recipes can be heated).
Do oats have protein? Old fashioned rolled oats provide a small amount of protein, 5 grams of protein per ½ cup dry (which is 150 calories). Steel cut oats also provide about 5 grams of protein per 150 calories.
We can make a protein overnight oats recipe to help increase the protein density of our oatmeal meal. There are several ways to do this. Today I’m sharing a recipe for overnight oats with protein powder and chia seeds.
If you don’t like protein powders, another way to make an overnight protein oats recipe is oats with Greek yogurt. Check out this Protein Overnight Oats without Protein Powder recipe if that sounds like the best protein overnight oats for you.
With the right protein powder, however, I’m confident you’re going to love this protein powder porridge. I’m not normally a huge fan of protein powders, but I promise this overnight oats recipe with protein powder is really good!
📋 Best Protein Powder for Overnight Oats
The protein powder you choose is the most important part of making this overnight oats protein recipe. Make sure to choose protein powder you think tastes good, because you will taste it in the finished dish.
I think most protein powders taste too chalky. However, recently I came across the 365 Plant-Based Smoothie Protein Powder and I really like the flavor. It’s a pea protein blend that’s sweetened with stevia.
If you prefer unsweetened protein powders, that’s great too. You could even mix up the flavors. I’m making vanilla protein overnight oats below, but there’s no reason you couldn’t make chocolate protein powder overnight oats instead.
If you aren’t looking for a vegan or dairy free protein powder, making whey protein overnight oats with whey protein powder may be a good choice. There are lots of protein powder options out there to fit different macro goals, special diets, and so on. You may already have a favorite you can use for high-protein overnight oats.
⭐ Why do people add protein powder to oats?
As mentioned above, adding protein powder to oats is one answer to “How overnight oats get protein.” Here are some other reasons that protein powder and oats belong together:
- Helps make oats more filling: Adding protein to fiber-rich whole grains (plus some fruit) creates a filling combination that can help keep you full until lunch. Protein is considered the most satiating macronutrient, and I generally recommend adding this food group to all meals.
- Overnight protein oats for weight loss: Not only does protein powder makes oats more filling, it can do it for relatively few calories. If you’re looking to create the calorie deficit needed for losing weight, low calorie satisfying meals can help.
- Fits your macros: If you have certain macro targets for bodybuilding or weight loss, adding protein powder to oats may aid you.
- Fast meal prep time: Stirring protein powder into overnight oats is much faster to make than adding protein (such as egg whites) to cooked oats.
- Preserve lean muscle mass: Making sure we’re getting adequate protein can help preserve lean muscle mass as we age. Many of the most common breakfast foods (cereals, pastries, etc.) are low protein. Adding some protein powder to oatmeal can give breakfast a protein boost.
One serving of this overnight oatmeal with protein powder has 414 calories, 25 grams protein, and 51.6 grams net carbs. It also provides a whopping 9.1 grams of fiber. The nutrition info for your oatmeal recipe depends on the type of protein powder you use and whether you add sweetener.
🔪 How to Make Overnight Oats with Protein Powder
Here’s what you need to make overnight oats with protein added:
Overnight Oats with Protein Powder Ingredients
- Old fashioned rolled oats (dry)
- Protein powder (I used 365 vanilla protein powder)
- Milk (2% milk, 1% milk, or skim milk)
- Maple syrup (or honey; can skip if using sweetened protein powder)
- Culinary dried lavender (optional)
- Chia seeds
- Frozen blueberries
- Frozen peach slices (halved)
Specific quantities of each ingredient are in the recipe card at the end of the article!
For gluten free overnight oats with protein powder, use GF protein powder and oats that are certified gluten free. Use rolled oats or quick oats for this recipe. Steel cut oats won’t soften enough and instant oats may get too mushy.
I used dried culinary lavender buds. A little of this floral ingredient goes a long way.
If you don’t like peaches and blueberries, other frozen fruit can be substituted. I have lots of ideas for other fruit for protein oats below.
The main piece of kitchen equipment you need for this recipe is a mason jar. A pint jar should fit the ingredients well. Wide mouth jars are easier to fill, but any food-safe container with a lid can be used.
How to Make Protein Powder Overnight Oats
Here are the step-by-step instructions for protein powder proats:
In a medium-sized bowl, stir together the oats, protein powder, lavender, and chia seeds. Add the milk and maple syrup and stir again. You’re welcome to add another 1-2 tablespoons of milk if your protein powder thickened the mixture too much. (It thickens as it sits.)
Put the half the mixture in a pint jar (or another food-safe container). Layer half the frozen blueberries and half the frozen peaches on top.
Next, put the rest of the oat mixture in the jar in an even layer. Finish with the rest of the frozen blueberries and peaches. Put the lid on the jar and refrigerate overnight.
Overnight oatmeal with protein powder can be enjoyed straight from the jar after being refrigerated for at least 8 hours. If it thickened up too much, you can add additional milk before serving.
️️🌡️ How long can you keep overnight oats with protein powder?
Overnight oats with protein powder will last in the fridge for up to 3-4 days. Feel free to double or triple the recipe for meal prepping. This overnight oats with protein powder recipe could be frozen then thawed, but the texture may not be as good.
🥣️ Overnight Protein Oatmeal Toppings and Mix-Ins
I’m using peaches and blueberries in this recipe, but feel free to use your favorite fruit combos instead. Fresh fruits, frozen fruits, canned fruits, and dried fruits are all great in overnight oats.
Here are some other protein powder overnight oat toppings and mix ins to try:
- Strawberries and Mango
- Raspberries and Pineapple
- Blackberries and Apricots
- Chocolate Peanut Butter Banana (or use PB2 for fewer calories)
- Nutella
- Chocolate chips
- Granola
- Coconut flakes
- Spices (cinnamon, pumpkin spice, etc.)
- Vanilla extract
- Collagen peptides
- Dry milk powder
- Peanut powder
- Cooked egg whites (for savory oats)
- Chopped nuts or seeds
- Nut butter
- Seed butter
🤔 Which oats are the best source of protein?
Rolled oats, steel cut oats, and plain instant oats all provide 5 grams of protein per 150 calories. For those 150 calories, you get ¼ cup dry steel cut oats or ½ cup dry rolled oats. Plain oats are more protein dense (i.e., you get more protein per calorie) than oats with added sugar.
Watch How to Make It!
Overnight Oats with Protein Powder Recipe (25 grams protein!)
Ingredients
- ½ cup rolled oatmeal, dry
- 1 scoop protein powder 24 grams (I used vanilla protein powder, chocolate protein powder can also be used)
- ½ cup milk, 2% (plus more as needed)
- 2 teaspoons maple syrup (optional if using sweetened protein powder)
- ¼ teaspoon dried culinary lavender (optional)
- ½ teaspoon chia seeds
- ½ cup frozen blueberries
- ½ cup frozen sliced peaches chopped in half
Instructions
- In a medium-sized bowl, stir together the oats, protein powder, lavender, and chia seeds. Add the milk and maple syrup and stir again. You’re welcome to add another 1-2 tablespoons of milk if your protein powder thickened the mixture too much. (It thickens as it sits.)
- Put the half the mixture in a pint jar (or another food-safe container). Layer half the frozen blueberries and half the frozen peaches on top.
- Next, put the rest of the oat mixture in the jar in an even layer. Finish with the rest of the frozen blueberries and peaches. Put the lid on the jar and refrigerate overnight.
- Overnight oatmeal with protein powder can be enjoyed straight from the jar after being refrigerated for at least 8 hours. If it thickened up too much, you can add additional milk before serving.
Equipment
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 1 recipe (may help support fat loss). Most oatmeal recipes are on the low-end for protein. This protein powder overnight oatmeal is high protein, containing enough of this macro to make it a full meal. Unless you are on a low carb diet or have other restrictions, I’d consider protein powder in overnight oats good for weight loss. It’s delicious, easy to make, and it works in some portion control. If you like using protein powders, I think this low calorie breakfast will be a hit. All of that said, there are many ways to improve your diet. You don’t ever have to eat oatmeal if you don’t want to. But if you do want to add more oats to your diet, remember that it’s a bit of a flavor sponge. You can make it taste like whatever you like simply by changing around the fruits, herbs, spices, etc. used in the recipe. If there is a particular combination of fruits that you like, they might work well in oats! Oatmeal is such an inexpensive ingredient; it is the perfect base for culinary experiments. You might discover a new morning favorite and save some money on groceries in the process! Nutrition information is for one serving. Nutrition info will vary depending on the brand of protein powder you use and whether you include the maple syrup.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
FAQs
Should you add protein powder to oatmeal before or after cooking?
Overnight oats are uncooked and the protein powder is added before the oats soak overnight. Be sure to add enough liquid to dissolve the protein powder. This helps prevent lumps. If making oats in the microwave or on the stove, I generally add protein powder dissolved in liquid after cooking.
How to make vegan protein overnight oats?
To make dairy free and vegan overnight oats with protein powder, use vegan protein powder. You’ll also need to substitute the dairy milk for oat milk, coconut milk, or make overnight oats with protein powder and almond milk. Choose a protein-fortified brand or use soymilk to maximize the protein. Overnight oats with protein powder and water is another option.
How much protein powder should I take in a day?
My general recommendation, as a registered dietitian, is to limit protein powder to 1-2 scoops per day. Protein powder shouldn’t displace too many healthy whole food sources of protein in the diet.
How to make overnight oats with protein powder no chia seeds?
You can skip the chia seeds in your protein powder overnight oats, and they’ll still turn out great. If you’d like to substitute the chia for something else with healthy fats, try flax seeds or hemp hearts.
How to make keto overnight oats with protein powder?
Oatmeal is a high carbohydrate food, and not appropriate for very low carb and keto diets. Basically, you’d have to make oatmeal-free overnight oats! Some make “cereals” with various nuts and seeds as a keto substitute.
👩🏻🍳 More Overnight Oats Recipes
Want more recipes for overnight oats? Here you go:
🍳 More High Protein Breakfast Recipes
Here are some other ideas for high protein breakfasts:
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
Perfect, Summer! What a way to anticipate the glorious bounty headed our way in a few weeks. Peaches edge out even just-picked corn on the cob, raspberries still warm from the June sun and the spring’s first tender asparagus shoots, to be the absolute highlight of the produce year. Just my opinion, of course, but I defy anyone to reach another conclusion!
The thing about these amazing concoctions is that there’s no way I’d save them all for breakfast. One or two may end up being pulled to thaw in the evening, perfect movie-night fuel for binge-watching a Bond marathon, or some spaghetti Westerns (hey, I’m a guy). Or a run of classic Japanese “Iron Chef”s (hey, I’m a foodie).
Hard – no, impossible – to top today’s combination, though I thought of couple that might work. Both of these take it for granted oatmeal and yogurt already are present:
– Peaches, red raspberries and cinnamon (I know, it’s Peaches Melba, but that’s the idea)
– Strawberries, mango and peppermint
Wow, those combos sound fabulous! That second one tends to be things I always have on hand, considering how Misfits Market keeps sending us mango every week. Also, I tend to keep a big bag of frozen strawberries in the freezer.
I usually save oatmeal for mornings, but why not enjoy at other times of the day? This one is a bit “dessert-y” and could definitely work as a snack! Great idea!
Thanks, Summer! Perfect time, when your namesake season is at peak, and so much flirts with perfection. Everything sounds (and is) divine just about now. Why, these combinations just dream themselves into existence!
I’m glad you liked this combo! I’ve been dreaming up a smoothie recipe with blueberries, peaches, and lavender that I’ll hopefully get around to soon 🙂 One for the people who don’t want the oatmeal. Haha
Such a fabulous way to spruce up the dull looking oats Summer. I love adding edible lavender to summer drinks to elevate the look and feel of the drink…now you have given me another brilliant way to add it to morning oats. Perfect.
Thank you so much! Adding lavender to summer drinks sounds wonderful as well!