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–+ servings
High protein overnight oats in glass jar topped with fresh blueberries and lemon zest on beige surface

High Protein Overnight Oats

40aprons.com/high-protein-overnight-oats-recipe/
One of the best overnight oat recipes ever! It’s easy, creamy, and has 6 different variations to choose from. And it’s packed with 25+ grams of protein!
Prep 5 minutes
Chilling Time 8 hours
Total 8 hours 5 minutes
Recipe Makes (Approximate): 1

Equipment

  • Mason jars or bowls with lids 16-ounce capacity recommended

Ingredients

Base Recipe

  • ½ cup rolled oats
  • 1 scoop protein powder (unflavored or vanilla)
  • 1 tablespoon chia seeds
  • ⅔ cup unsweetened almond milk (or milk of choice)
  • ¼ cup Greek yogurt (plain or whole milk)
  • 1 tablespoon maple syrup or honey
  • ½ teaspoon vanilla extract
  • Pinch of sea salt

PB&J Variation

  • 1 tablespoon peanut butter
  • 1 tablespoon raspberry or strawberry jam
  • Fresh diced strawberries or raspberries (for topping)

Chocolate Peanut Butter Variation

  • 1 tablespoon peanut butter
  • ½ tablespoon cocoa powder
  • Chocolate shavings or chips (for topping)
  • Extra peanut butter drizzle (for topping)

Cinnamon Raisin Variation

  • ½ tablespoon raisins
  • 2 to 3 dashes ground cinnamon

Apple Pie Variation

  • ¼ teaspoon ground cinnamon (for base)
  • ¼ cup diced apples (for topping)
  • 1 teaspoon maple syrup (for topping)
  • 1 generous dash ground cinnamon (for topping)
  • 1 tablespoon chopped pecans (for topping)

Chocolate Chip Cookie Dough Variation

  • 1 tablespoon mini chocolate chips
  • ½ teaspoon vanilla extract
  • Additional chocolate chips for topping (optional)

Blueberry Muffin Variation

  • ½ teaspoon vanilla extract
  • ¼ cup fresh blueberries (for topping)
  • ½ teaspoon lemon zest (for topping)
  • 1 teaspoon maple syrup (for topping)

Instructions

How to Make Overnight Oats

  • Add ½ cup rolled oats, 1 scoop protein powder, 1 tablespoon chia seeds, ⅔ cup unsweetened almond milk, ¼ cup Greek yogurt, 1 tablespoon maple syrup, ½ teaspoon vanilla extract, and a pinch of sea salt to a jar or bowl. Stir thoroughly until the protein powder is completely dissolved and the chia seeds are evenly distributed.
  • Cover the jar or bowl tightly with a lid or plastic wrap. Refrigerate for at least 4 hours, but overnight (8 to 12 hours) is ideal for the creamiest texture.
  • Before serving, stir the overnight oats and add almond milk 1 tablespoon at a time if needed for desired consistency. Add your chosen flavor variations according to the instructions below.
  • Enjoy cold, or microwave for 30 to 60 seconds with an extra splash of milk if you prefer warm oatmeal.

Flavor Variation Instructions

  • PB&J: Stir 1 tablespoon peanut butter into the base. Top with 1 tablespoon jam and fresh berries.
  • Chocolate Peanut Butter: Stir 1 tablespoon peanut butter and ½ tablespoon cocoa powder into the base. Top with chocolate shavings or chips and extra peanut butter.
  • Cinnamon Raisin: Stir ½ tablespoon raisins and 2 to 3 dashes ground cinnamon into the base.
  • Apple Pie: Stir ¼ teaspoon ground cinnamon into the base. Combine ¼ cup diced apples, 1 teaspoon maple syrup, a generous dash of ground cinnamon, and 1 tablespoon chopped pecans for topping.
  • Chocolate Chip Cookie Dough: Stir 1 tablespoon mini chocolate chips and ½ teaspoon vanilla extract into the base. Top with more chocolate chips if desired.
  • Blueberry Muffin: Stir ½ teaspoon vanilla extract into the base. Combine ¼ cup fresh blueberries, ½ teaspoon lemon zest, and 1 teaspoon maple syrup for topping.

Recipe Notes

Make it Vegan: Use plant-based protein powder, dairy-free yogurt (like coconut or almond milk yogurt), and substitute maple syrup for honey.
For kids or families: Omit the protein powder for a kid-friendly version - the oats, chia seeds, and Greek yogurt still provide plenty of nutrition. To feed a family, simply double or triple the base recipe. For example, triple the recipe (1½ cups oats, ¾ cup Greek yogurt, 2 cups milk, 3 tablespoons chia seeds, 3 tablespoons maple syrup, 1½ teaspoons vanilla, pinch of salt) and divide into individual jars. Each person can choose their own flavor variation at serving time.
Storage: The base overnight oats will keep in an airtight container in the refrigerator for 4 to 5 days. Add fresh fruit toppings right before serving for best texture.
Consistency Adjustments: If overnight oats are too thick, add milk 1 tablespoon at a time until desired consistency is reached. They will continue to thicken as they sit.
Protein Powder: Unflavored or vanilla protein powder works best. If using flavored protein powder, you may want to reduce or omit the maple syrup.
Chia Seed Substitution: If omitting chia seeds, increase rolled oats to ⅔ cup to maintain proper texture.

Nutrition Information (Approximate)

Net Carbs: 0g
Recipe By: Cheryl Malik
https://40aprons.com/high-protein-overnight-oats-recipe/