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 these dried culinary lavender buds, which are sold on Amazon. 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:

1. 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.)

2. 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.

3. 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.

4. 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.

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:

• Overnight Oats with Frozen Fruit
• Healthy Overnight Oats Recipe for Weight Loss
• Tahini Overnight Oats
• Overnight Oats for Weight Gain

🍳 More High Protein Breakfast Recipes

Here are some other ideas for high protein breakfasts:

• High Protein Frittata
• Kodiak Cakes Muffins
• Baked Protein Oatmeal with Meat
• Baked Oats with Egg White

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