Protein Overnight Oats

This protein overnight oats recipe is about 350 calories, 30 grams of protein, and 9 grams of fiber. Making this a lower-calorie, high-protein breakfast.

Recently, I have been switching up my breakfast options, deviating from my Strawberry Banana Smoothie, and introducing a high-protein overnight oats recipe.

This overnight protein oats recipe is so easy you can have a high-protein breakfast prepped for the entire week in less than 10 minutes.

Overnight oats for weight loss

High-protein overnight oats are an ideal staple breakfast recipe for anyone trying to lose weight. I put this to the test! After eating this high-protein oatmeal for a week straight, I can tell you that not only did he carry me through until lunch, but I had great energy and mental clarity. Anecdotally, of course.

If you don’t know, I am a registered dietitian working with people trying to lose weight. When one of my clients says, I don’t have time to meal prep. BOOM, I hand them this protein overnight oats recipe. My clients love this recipe not only because it tastes great but because it’s super convenient.

How protein oats keep you full

A study published in the Journal of The Academy of Nutrition and Dietetics stated, ”A good deal of evidence suggests that protein activates satiety hormone release, and so should be most strongly tied with fullness rating.”

How fiber keeps you full

Fiber is technically a carbohydrate; however, its complexity and size don’t provide us with many calories.

Fiber slows down the digestion of food-promoting fullness in the process. (1)

There’s a good amount of evidence that including more fiber and protein in your diet may make you fuller which in turn will help you eat fewer calories.

What you need to make protein overnight oats

For this overnight oat with berries recipe, you will need only eight ingredients and some containers. 

  • Steel-cut oats
  • Frozen berries
  • Milk
  • Chia seeds
  • Ground cinnamon 
  • vanilla extract 
  • protein powder
  • Mason jars
  • Greek yogurt

Best jars for overnight oats

12-ounce mason jars or canning jars with Widemouth and lids.

Protein powder in overnight oats

For this recipe, I use whey protein powder, specifically optimum nutrition whey protein powder.

Milk for overnight oats

I like to use Fairlife 2% milk because it has 50% less sugar and 13 g of protein per serving.

Using this milk makes the macronutrient profile of the protein overnight oats recipe a little bit better.

Feel free to use store-bought milk or tree-nut milk.

Chia seeds 

Chia seeds are a great way to get omega-3 fats, antioxidants and fiber. I like this brand and Company. I initially found it at Costco, but Amazon also carries it.

How to make high protein overnight oats

Depending on how many servings, measure out all ingredients based on individual serving size and multiplied by the number of servings you want to make

Step 1:

Start by collecting all of your ingredients and Mason jars. Add the following to each: 

Ingredients for one serving of protein overnight oats

  • 20 g Rolled Oats
  • 10 g Chia Seeds
  • 57 g Non-fat greek yogurt
  • 1/2 tsp Ground Cinnamon
  • 1/2 tsp Vanilla Extract
  • 16 g Vanilla Whey Protein Powder
  • 1/2 cup Milk
  • 1/2 cup of Berries
  • Topping of choice: Tree nut butter, seeds, sliced almonds

Step 2: 

Add your ingredients to the Mason jar and either stir or what I like to do is throw the lid on and give it a good shake. Just make sure there are no clumps from the protein powder.

Step 3:

After do you have added all of your ingredients and mix thoroughly, put the lid on, and put it in the refrigerator.

At a minimum, leave refrigerated for 3 to 6 hours, preferably overnight.

Step 4

Add your toppings and serve right out of the mason jar. 

Overnight oat recipes you will enjoy!

PB&J Protein Overnight Oats

Chunky Monkey Overnight Oats

Cinnamon Vanilla Overnight Oats

Oreo Overnight Oats

Protein overnight oats macros

  • Calories: 347 
  • Protein: 30 g
  • Total Carbohydrate: 41 g
  • Total Fat: 7.5 g
  • Dietary Fiber: 9.3 g

Protein overnight oats recipe 

Protein Overnight Oats

Protein Overnight Oats

Noah Quezada RDN
Easy breakfast meal prep
5 from 1 vote
Prep Time 10 minutes
6 hours
Total Time 6 hours 10 minutes
Course Breakfast, Snack
Cuisine American, Meal prep
Servings 5 Servings
Calories 348 kcal


  • 100 grams Quacker, Old Fashion Dry Rolled Oats
  • 50 grams Chia Seeds
  • 2 ½ tsp Vanilla Extract
  • 2 ½ tsp Cinnamon Ground
  • 2 ½ Cups Blueberries Fresh or frozen
  • 2 ½ scoops Whey Protein Concentrate
  • 2 ½ Cups Milk FairLife 2%
  • 10 oz Greek Yogurt Fage 0%


  • With 5 mason jars (containers) start by adding in 20 grams of the oatmeal into each container.
  • Add 10 grams of chia seeds to each container.
  • Add in 2 oz or 57 grams of nonfat-greek yogurt to each container.
  • Add in 1/2 tsp of ground cinnamon and 1/2 tsp of vanilla extract to each container.
  • Add in 1/2 scoop or ~16 grams of whey protein concentrate to each container.
  • Add in ~1/2 cup of milk to each container.
  • Either stir each container and its ingredients or cover and shake until thoroughly mixed. (make sure there are no clumps of powder).
  • Refrigerate for at least 3-6 hours. Preferably overnight.
  • In the morning remove lid and add toppings. *Calories based on 4 oz blueberries as topping. Feel free to add sliced almonds, tree nut butter, chocolate chips.
  • Enjoy 🙂
Keyword overnight oats protein, overnight oats protein powder, overnight oats with protein powder, protein oats overnight, protein overnight oats

If you enjoyed the Overnight Protein Oats Recipe, check out Strawberry Banana Protein Smoothie and see how to add overnight oats to an 1800-calorie meal plan high in protein.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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