High-Protein Overnight Oats
Start your day off right with vegan high-protein overnight oats! I have four different flavour options, so there’s something for everyone.
Overnight oats are the quintessential meal prep breakfast. Not only are they easy to prepare, but they can be made in bulk so you have breakfast ready for days.
While I’ve shared Strawberry Coconut Overnight Oats, Peanut Butter Banana Overnight Oats, and Espresso Cinnamon Overnight Oats in the past, if you’re looking for an overnight oats recipe that’s loaded with protein, this is the one for you! Greek yogurt, protein powder, and chia or flax seeds give these oats a boost in protein, making for a supremely satisfying breakfast.
Below, I share recipes for chocolate mint, chocolate peanut butter, vanilla strawberry, and almond butter pretzel high-protein overnight oats. Which will you choose?! (I recommend not choosing and trying them all!)
Are Overnight Oats Healthy?
Yes, overnight oats are a healthy breakfast option. Oats are a great source of fiber, but this vegan high-protein overnight oats recipe is also high in protein to help you build and maintain muscle and stay fuller longer. Depending on the ingredients you add, overnight oats can also deliver vitamins, minerals, antioxidants, and healthy fats.
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
For the Base:
- Rolled oats – Also known as old-fashioned oats.
- Chia seeds or whole flax seeds – If you’re not a fan of the texture of these seeds, try adding hemp hearts instead.
- Salt
- Non-dairy milk – Use vanilla or unflavoured.
- Vegan plain or vanilla Greek yogurt
- Maple syrup – Or your favourite vegan sweetener.
Flavour Options:
- Chocolate mint – Vegan chocolate protein powder, cocoa powder, peppermint oil, dairy-free chocolate chips (optional), fresh mint (optional)
- Chocolate peanut butter – Vegan chocolate protein powder, cocoa powder, peanut butter, dairy-free chocolate chips (optional), peanuts (optional), banana (optional)
- Vanilla strawberry – Vegan vanilla protein powder, fresh strawberries, coconut shreds (optional)
- Almond butter pretzel – Vegan vanilla protein powder, almond butter, banana (optional), almonds, pretzels, dairy-free chocolate chips (optional)
Which Non-Dairy Milk Is Highest in Protein?
Soy milk contains the most protein per cup of all traditional non-dairy milks (not counting those that are fortified). It averages 7 grams of protein per cup, so if you want to give your high-protein overnight oats an even bigger protein boost, choose soy milk for this recipe.
How to Make High-Protein Overnight Oats
Overnight oats need several hours in the fridge to soften up—hence the name! Be sure to make them the night before you plan on eating them.
Combine the dry ingredients. Stir together the oats, seeds, and salt in a small bowl.
Add the liquid ingredients. Stir in the non-dairy milk, vegan yogurt, and maple syrup.
Add the flavourings. Choose the flavour you’d like to make and stir those ingredients into the oats, minus any toppings.
Chill. Transfer the oat mixture to a food-safe airtight container and refrigerate overnight, or up to 3 days.
Serve. Stir the oats, add any toppings, and enjoy cold.
Tips for Success
These tips will help you make sure your vegan high-protein overnight oats turn out perfect!
- Don’t make more than you can eat in a few days. Beyond 3 days, the oats start to go bad, so don’t make more overnight oats than you can eat within that timeframe.
- Meal prep it. If you’re making overnight oats for breakfast meal prep, I recommend doubling or tripling the base recipe, then dividing it to create multiple flavor combinations for the week.
- Use rolled oats. Quick oats will be too mushy, and steel-cut oats won’t soften enough in the fridge.
More Variations
The beauty of these high-protein overnight oats is that they are highly customisable. Add vanilla protein powder with fresh peaches, diced mango, or just about any fruit. Chocolate protein powder is delicious with raspberries, antioxidant-rich cacao nibs, and pomegranate arils. Add matcha powder or espresso powder for a boost of caffeine, or top your overnight oats with homemade granola or coconut whipped cream.
How to Store
Store vegan high-protein overnight oats in an airtight container in the refrigerator for up to 3 days.
Can This Recipe Be Frozen?
Yes, you can freeze high-protein overnight oats in a freezer-safe bag or container for up to 3 months. When ready to eat, thaw overnight in the refrigerator, give it a good stir, and add your favourite toppings.
More Vegan Breakfast Recipes
- Vegan Breakfast Peach Cobbler
- Easy Southwestern Tofu Scramble (+ Breakfast Tacos)
- Vegan Yogurt Parfait Breakfast Popsicles
- Pumpkin Chocolate Chip Oatmeal Breakfast Cookies
Enjoy friends! If you make this vegan high-protein overnight oats recipe, please snap a photo and tag #jessicainthekitchen on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!
High-Protein Overnight Oats
Ingredients
Base Recipe:
- ½ Cup Rolled Oats, 40 grams
- 1 Tablespoon Chia Seeds or Whole Flax Seeds, 9 grams
- Pinch of Salt
- ½ Cup Non-Dairy Milk, 138 grams
- 3 Tablespoons Vegan Plain or Vanilla Greek Yogurt, optional (50 grams)
- 2 Teaspoons Maple Syrup, 10 grams
Chocolate Mint
- 1 Tablespoon Vegan Chocolate Protein Powder, 25 grams
- 1 Teaspoon Cocoa Powder, 2.5 grams
- ⅛ Teaspoon Peppermint Oil, 0.5 grams
- Dairy-Free Chocolate Chips, optional, for topping
- Fresh Mint, thinly sliced (optional, for topping)
Chocolate Peanut Butter
- 1 Tablespoon Vegan Chocolate Protein Powder, 25 grams
- 1 Teaspoon Cocoa Powder, 2.5 grams
- 2 Tablespoons Peanut Butter + extra for topping, 32 grams
- Dairy-Free Chocolate Chips, optional, for topping
- Peanuts, chopped (optional, for topping)
- ½ Banana, sliced (optional for topping) (59 grams)
Vanilla Strawberry
- 1 Tablespoon Vegan Vanilla Protein Powder, 25 grams
- 2 – 3 Fresh Strawberries, diced (for topping) (15 – 20 grams)
- Coconut Shreds, optional, for topping
Almond Butter Pretzel
- 1 Tablespoon Vegan Vanilla Protein Powder, 25 grams
- 2 Tablespoons Almond Butter + more for drizzling, 30 grams
- ½ Banana, sliced (optional for topping) (59 grams)
- Almonds, chopped (for topping)
- Pretzels, chopped (for topping)
- Dairy-Free Chocolate Chips, optional, for topping
Instructions
- To make the base recipe, add the oats, chia seeds, and salt to a small bowl and stir to combine.
- Add the non-dairy milk, vegan greek yogurt, and maple syrup. Stir thoroughly to combine.
- To make any of the flavor variations, add everything but the toppings to the bowl and stir to combine.
- Put the oat mixture in a food-safe airtight container in the fridge overnight. Store in the fridge for no longer than 3 days. After soaking in the fridge overnight, add the toppings to the oats and enjoy.
Notes
- Do not make more than 3 days worth of overnight oats. Beyond 3 days, the oats start to go bad.
- If meal-prepping these oats, I recommend doubling or tripling the base recipe then dividing it to create multiple flavor combinations for the week.
- This recipe uses rolled oats. I do not recommend using any other type of oats.
- Nutrition information is for the base only.
Disclaimer: Although jessicainthekitchen.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Jessicainthekitchen.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.
These were really delicious and helped me hit my protein goals. Thanks!
Do you have any ideas for high-protein, but savory, overnight oats…?
Non-sweet-breakfast-fans widely would be very appreciative!!
Hi Ever hopeful,
Great suggestion!! If you’re looking for savoury oat options I would definitely use a neutral protein powder to start with, not a sweet one, if you’d like to use it. Some ideas are:
Spinach and Tomato, maybe with some nutritional yeast for a kind to take on a quiche oats
Mexican-inspired flavours like black beans, avocado, salsa and nutritional yeast
Mediterranean flavours – chickpeas, cucumbers, olives, tahini
Maybe also trying a curry coconut too!
I hope this helps! Flavour options can be garlic and onion powder for the oats base.
These sound delicious and easy to make! Cannot wait to try!
Thanks Leah!