20 High-Protein Overnight Oats Recipes That Make Breakfast Simple

Overnight oats are convenience at its best: The breakfast is healthy, quick and delicious.
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Overnight oats are an easy breakfast to enjoy during the weekdays. You can mix up a large batch and let the mixture sit and chill in the fridge so it's ready to eat in the morning.


Having something to grab when you're on the go can help you avoid skipping breakfast, which may negatively affect your heart health, according to April 2019 research in ​The Journal of the American College of Cardiology.

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Oats serve as a nutritious blank canvas. Jazz them up with your favorite flavors and toppings that offer other important nutrients — there really are no limits!

Below, you'll find 20 super delicious and nutritious overnight oat recipes high in protein to keep you full until lunchtime.

1. Traditional Overnight Oats

This recipe has 6 grams of fiber.
Image Credit: MyHealthydish/LIVESTRONG.com
  • Calories: 230
  • Protein: 7 grams


This uncomplicated overnight oats recipe uses rolled oats and almond milk, so it's vegan and dairy-free. Add in any toppings you like, such as nut butter, chia seeds, berries or banana.

You'll prep everything the night before, and come morning, breakfast is as easy as opening the fridge.

Get the Overnight Oats recipe and nutrition info here.

2. Peaches and Overnight Oats

This recipe has 10 grams of filling fiber.
Image Credit: LIVESTRONG.com
  • Calories: 364
  • Protein: 23 grams


This fruity overnight oats recipe has a great balance of sweet and spice.


Plus, it's especially high in protein, as it includes protein powder, so you'll stay fuller for longer. Cinnamon adds a nice kick, and it may lower risk of diabetes and heart disease, as research from the USDA suggests.

Get the Peaches and Overnight Oats recipe and nutrition info here.

3. Overnight Chia Oats

This overnight oats recipe calls for both chia and hemp seeds for additional fiber.
  • Calories: 376
  • Protein: 16 grams


Chia seeds are packed with fiber to promote better gut health and to fill you up for longer, as well as omega 3's. Chia seeds may improve heart health due to their high, healthy fat content, per a June 2019 study in ​Nutrients​.

The maple syrup adds a hint of natural sweetness.

Get the Overnight Chia Oats recipe and nutrition info here.

4. PB and Banana Overnight Oats

Pack this breakfast in a mason jar for an easy, portable meal.
  • Calories: 305
  • Protein: 9 grams


Peanut butter and banana are a classic combo, and, nutritionally speaking, they provide ample protein, healthy fat, and fiber in this overnight oats recipe.


Made with gluten-free oats, this is a good option for those with an intolerance or allergy. And here's an important recipe tip: Really work that peanut butter and mix it in thoroughly so you'll get that nutty flavor in every bite.


Get the PB and Banana Overnight Oats recipe and nutrition info here.

5. Overnight Apple Pie Protein Oats

This recipe has 11 grams of fiber to keep you full until lunch.
  • Calories: 365
  • Protein: 24 grams


Apple pie tastes delicious, but unlike the standard version, this recipe isn't high in sugar and unrefined carbs.

Instead, this overnight oats recipe boasts all the flavors you crave but with more good fat, protein and fiber. Use old-fashioned oats, gluten-free or regular.

Get the Overnight Apple Pie Protein Oats recipe and nutrition info here.

6. Overnight Vanilla, Strawberry and Fig Oats Parfait

Despite how fancy it sounds, this recipe takes 10 minutes total to make.
  • Calories: 311
  • Protein: 13 grams

Figs and strawberries come together nicely in this high-protein overnight oats recipe that takes just five minutes to prepare.

Both fruits are high in vitamin C, which supports your immune system, according to a November 2017 study in Nutrients. Go with plain Greek yogurt for a dose of gut-healthy probiotics and to keep sugar down.


Get the Overnight Vanilla, Strawberry and Fig Oats Parfait recipe and nutrition info here.

7. Overnight Peach Melba Oatmeal

This recipe has slivered almonds to provide healthy fats and a hearty crunch.
  • Calories: 489
  • Protein: 24 grams

Peaches are high in fiber (make sure to include the skin, though!) and taste delicious when paired with vanilla yogurt, oats and honey.

This overnight oats with yogurt recipe is a little higher in sugar and carbs per serving, but a serving is two cups, so you can always halve the portion size to cut back. Or ditch the honey or raspberry jam, instead, and enjoy the natural sweetness of the peaches.

Get the Overnight Peach Melba Oatmeal recipe and nutrition info here.

8. Overnight Apple Pie Oat Parfait

This recipe uses large flake oats, which offer a unique texture.
  • Calories: 327
  • Protein: 9 grams

Apples contain pectin, a type of fiber to improve digestion and keep your gut and immune system healthy, as shown in a recent September 2020 study in ​Experimental & Molecular Medicine.

Season with cinnamon and ginger for some heat and anti-inflammatory benefits.


Get the Overnight Apple Pie Oat Parfait recipe and nutrition info here.

9. Overnight Strawberry and Peach Oat Parfait

This parfait has 10 grams of protein per serving.
  • Calories: 357
  • Protein: 12 grams

Strawberries are high in fiber and vitamin C, booth of which can benefit your immune system.

Layering the fruit and oats inside a mason jar makes it an easy — and beautiful — breakfast you can take on the go. If you want to keep this strawberry overnight oats recipe vegan, ditch the honey that's suggested in the preparation, and choose agave or maple syrup instead.

Get the Overnight Strawberry and Peach Oat Parfait recipe and nutrition info here.

10. Overnight Strawberries & Crème Oatmeal

Use frozen strawberries for good nutrition during off-season.
  • Calories: 318
  • Protein: 20 grams

This creamy, rich overnight oats is best served cold and is super high in protein to fill you up until lunch, which makes it a healthy overnight oats recipe for weight loss.

Plus, there's Greek yogurt, which contains probiotics. Probiotics keep your gut healthy and immunity up, as shown in a March 2019 study in ​Annals of Nutrition and Metabolism​.

Get the Overnight Strawberries & Crème Oatmeal (No-Cook!) recipe and nutrition info here.

11. Overnight Cacao and Vanilla Oat Parfait

Cut the banana into chunks and freeze as meal prep to save time.
  • Calories: 343
  • Protein: 9 grams

This is a great breakfast option for those who crave something sweet in the morning. The combination of bananas, yogurt and honey offers a delicious flavor that's still nutritious — a total win for picky-eaters.

To lower the sugar and sweetness factor, omit the honey.

Get the Overnight Cacao and Vanilla Oat Parfait recipe and nutrition info here.

12. Overnight Blueberry, Banana and Orange Oat Parfait

Fresh orange juice and blueberries add brightness and immunity-boosting vitamin C.
  • Calories: 396
  • Protein: 9 grams

Blueberries provide rich fiber and antioxidants, but they also can improve cognition and lower risk of Alzheimer's and dementia as you age, according to a large May 2020 study from Tufts University in ​The American Journal of Clinical Nutrition​.

To add more protein, sprinkle nuts and seeds on top, such as slivered almonds and hemp or chia seeds.

Get the Overnight Blueberry, Banana and Orange Oat Parfait recipe and nutrition info here.

13. Overnight Cocoa and Raspberry Rye Parfait

This breakfast feels like a decadent dessert but will fuel your morning.
  • Calories: 409
  • Protein: 12 grams

Rye flakes are a great source of fiber, and this overnight oats parfait has 10 grams per serving.

The cocoa and raspberry combination makes it feel decadent and sweet, but it's actually packed with heart-healthy antioxidants from cacao powder, as well as protein from yogurt. Use plain yogurt to lower sugar and make it Greek for bonus probiotic benefits.

Get the Overnight Cocoa and Raspberry Rye Parfait recipe and nutrition info here.

14. Peanut Butter Overnight Oats

Top with banana for bonus fiber and potassium.
  • Calories: 452
  • Protein: 14.6 grams

This overnight oats vegan breakfast includes strawberries as a topping, for a punch of vitamin C and brightness.

You may want to make a big batch by doubling or tripling the recipe. It'll keep in the fridge for 2 to 3 days, so it's a good meal prep option during the weekday.

Get the Peanut Butter Overnight Oats recipe and nutrition info from Minimalist Baker.

15. Overnight Tropical Fruit and Quinoa Parfait

To add more protein, top it with almonds and chia seeds.
  • Calories: 215
  • Protein: 5 grams

Quinoa takes the place of oats in this tropical parfait, but you can use whichever grain you have on hand.

Quinoa makes a good pick for many reasons: It's a gluten-free grain that is actually a complete protein, and it is higher in protein than many other grains, according to February 2020 research in ​Foods​.

Get the Overnight Tropical Fruit and Quinoa Parfait recipe and nutrition info here.

16. Fruit-on-the-Bottom Overnight Oats

This gorgeous recipe will have you digging to the bottom for sweetness, just as you might've done as a kid.
  • Calories: 343
  • Protein: 10 grams

With rolled oats and chia seeds, this basic overnight oats recipe is thick and high in fiber, with 13 grams total, which will keep you seriously satiated.

The fruit is on the bottom is a fun twist — you can either dig with a spoon to reach it or mix it all together when you're ready to eat. Strawberries work great in this recipe, and you can top it all off with nut butter for extra protein and fat if you'd like.

Get the Fruit on the Bottom Overnight Oats recipe and nutrition info from Sweet Peas and Saffron.

17. Overnight Steel Cut Oats

This recipe is simple and is perfect for experimenting with different toppings.
  • Calories: 193
  • Protein: 7 grams

If you have a bit of extra time, prep this overnight steel-cut oats recipe. Steel-cut oats offer a nice, chewy and thick texture, as opposed to rolled oats, which are a little softer. This vegan, four-ingredient recipe is simple, and its even flavors allow you to get experimental.

Get the Overnight Steel Cut Oats recipe and nutrition info from Sweet Peas and Saffron.

18. Strawberry Peanut Butter Overnight Oats

You can swap peanut butter for almond butter in this recipe, if you're so inclined.
  • Calories: 404
  • Protein: 20 grams

Peanut butter and strawberry are a dynamic duo, and this overnight oats breakfast is creamy and nutritious: It's high in fiber, protein and heart-healthy fats.

Go with plain Greek yogurt to keep sugar low and to get a probiotic boost to support your gut health.

Get the Strawberry Peanut Butter Overnight Oats recipe and nutrition info from Savory Nothings.

19. Berry Chia Overnight Oats

Choose your favorite berries for a fresh and nutritious breakfast.
  • Calories: 516
  • Protein: 14.8 grams

This fruity, chia seed overnight pudding recipe is super high in fiber, with a whopping 26 grams, so these complex carbohydrates will keep you satiated until lunchtime.

Go with plain Greek yogurt to reduce sugar content and benefit from a dose of probiotics. You'll find there's already enough natural sweetness from the fruit and maple syrup.

Get the Berry Chia Overnight Oats recipe and nutrition info from Pinch of Yum.

20. Paleo Overnight Oats

10 minutes is all you need for this simple recipe.
  • Calories: 207
  • Protein: 8 grams

Low-carb, low in sugar and grain-free, this paleo breakfast is great for those on the paleo or keto diet, as well as those looking to watch their carbs and sugar intake.

To increase protein, add in a dollop of nut butter or plain, Greek yogurt, or sprinkle chopped nuts and seeds, such as almonds, walnuts or pistachios.

Get the Paleo Overnight Oats recipe and nutrition info from Wholesomelicious.

Crafting the Perfect Overnight Oats

Whole-grain oats are the base and from there, it's up to you what you add. Fresh fruit, frozen fruit, dried fruit, nut butters, nuts and seeds all make for delicious and healthy topping options. The oats hold up well in the fridge for several days, so you can even double or triple these recipes.

The liquid you add is important, too. Milk, milk alternatives and yogurt provide satiating protein if you choose wisely. Look for products that are lower in sugar or unsweetened altogether.

When it comes to plant-based milk and yogurt, look for brands that have protein added — soy and pea protein are popular options. Adding protein through nuts, seeds and milk is important to provide a balance to the fruit and oats, which are good sources of healthy carbs.




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