If you’re looking for an easy breakfast option that’s ready for you when you wake up, you’ll love these protein overnight oats. Simply mix a handful of ingredients the night before and you’ll have a hearty, delicious breakfast waiting for you in the morning. Protein helps balance the carbohydrates in the oats, keeping you full for longer and preventing that dreaded carb crash. It’s the perfect breakfast to keep you going all morning long!
Why You’ll Love This Recipe
- easy to make
- keeps you full for hours
- ready when you wake up
- saves time on busy mornings
- great source of protein, fiber, and calcium
If you like this recipe, be sure to try my Peanut Butter Overnight Oats!
Jump to:
Ingredients for Protein Overnight Oats
You only need a few simple, whole-food ingredients to make these overnight oats. Everything here is dairy-free and nutritionally dense, which will help keep you fueled until lunch.
- oats: I choose a sprouted, rolled, organic glyphosate-free option. Be sure to choose a certified gluten-free option if your dietary needs require it.
- hemp hearts: Hemp hearts are protein powerhouses, packing in 10 grams of protein in just 3 tablespoons. They have a bit of a nutty flavor, which works well in this recipe. They also provide 100% of the RDA for manganese, which helps regulate blood sugar and is a great source of antioxidants.
- chia seeds: Chia seeds are rich in fiber, which aids in healthy digestion. They’re also a great source of omega-3 fatty acids, which have been linked to reduced heart disease risks.
- vanilla: This adds a subtle creamy, sweet flavor.
- maple syrup: Choose pure 100% maple syrup that’s free from additives for the lowest sugar content and highest nutritional value.
- cinnamon: Cinnamon adds warm spice and pairs deliciously with the vanilla.
- almond milk: Almond milk is usually my go-to dairy-free milk option, but any type of milk works great in this.
- almond butter: Almond butter adds delicious flavor to these oats, and the healthy fats help balance out all the carbohydrates. Any nut or seed butter will work here, so feel free to experiment with your favorite.
- a pinch of salt: Salt helps to enhance the nutty sweet flavor of the oats.
- Berries or bananas: I usually top the oats with a handful of blueberries. Bananas are also delicious!
How To Make Protein Overnight Oats
It really doesn’t get easier than making overnight oats. Just add your ingredients to a jar, mix, let it sit overnight in the fridge, and voilà! Breakfast is ready.
Step 1: Add all of your dry ingredients to a 20-ounce jar or bowl and give it a mix.
Step 2: Add in the almond butter and wet ingredients.
Step 3: Use a spoon to break up the almond butter into smaller swirls and to mix in the milk.
Step 4: Cover the jar, and let it sit in the refrigerator overnight. Give it a stir in the morning, top with berries, and enjoy!
Hint: Chia seeds can clump up if not stirred properly, so be sure to stir them well in the morning before you eat.
Substitutions and Variations
I have made a few variations of this recipe. Here are some easy swaps you can try:
- Peanut butter – Swap the almond butter for peanut butter, and top it with a banana for a divine combination. You can also sprinkle in some cacao nibs for a chocolatey flavor and some antioxidants. This is a popular combo that kids love.
- Cashew Milk – To make this extra thick and creamy, swap the almond milk for homemade cashew milk. Just be aware that this will increase the calorie count, as cashews are calorie-dense.
- Honey – Honey can be used in place of the maple syrup if you’d like, just be sure to stir it well.
- Toppings: Almost any topping will work with these oats. In addition to blueberries, I also enjoy them with strawberries, raspberries, sliced peaches, chopped nuts, and finely chopped or grated apples.
There are so many delicious flavor combinations that will work with this. I’d love to hear which combo is your favorite, so feel free to let me know in the comments!
My Favorite Jars For Overnight Oats
You don’t need any fancy equipment to make this. Just a spoon and a jar is all you need. I use these Weck 20-ounce glass jars for so many things in addition to this recipe, such as homemade jams and compotes, chia pudding, yogurt parfaits, and homemade pickles. The top clips close to keep things airtight, and they fit in my car cupholder if I’m on the go. I also like that they’re glass, which helps me limit my exposure to plastic.
Storing Your Oats
Store the oats in an airtight container in your refrigerator for up to 5 days. I try to eat them within two days because after that they get a bit thick and mushy. You can add a splash or two of milk and stir to refresh them if needed.
I don’t recommend freezing prepared overnight oats due to texture changes. The oats become softer, the ingredients separate, and they become a bit slimy.
Tips For Making Overnight Oats
Some people like their oats with more liquid, and some like them a bit thicker. I prefer my oats on the thicker side, which is why I use ¾ cup milk. If you find that they’re too thick for you in the morning, feel free to add a splash of milk and give it a good stir. You can also increase the milk to 1 cup if you like yours with more liquid.
FAQ
Yes, oats are a high-carbohydrate food. We balance that in this recipe by adding fiber, protein, and healthy fats. This is a nutritious breakfast, and not all carbs are bad.
Of course! Just make sure to put them in a microwave-safe dish and heat for about a minute to a minute and a half (depending on your microwave). You can also heat them in a small pan on the stove with a dash of milk.
More Easy Oat Recipes To Try
Looking for more easy breakfast ideas? Try these:
Protein Overnight Oats
A simple breakfast that takes just a few minutes to prepare with wholesome, nutritious ingredients. Just mix, refrigerate, and it’s ready for you when you wake up! It’ll keep you going all morning.
Ingredients
- ½ cup rolled oats
- 3 tablespoon hemp hearts
- 1 tablespoon chia seeds
- ¼ teaspoon cinnamon
- 1/16 teaspoon salt just a pinch
- 1 tablespoon almond butter peanut butter or your favorite but butter works, too
- 1 tbsp maple syrup
- 1 teaspoon vanilla extract
- ¾ cup almond milk
- berries or bananas for topping
Instructions
-
Add all of your dry ingredients in a large bowl or 20 ounce container.
-
Add in your wet ingredients, and stir well to combine.
-
Cover your bowl and store overnight in the refrigerator.
-
In the morning, give the oats a good stir. Divide between two bowls or jars, top with berries or bananas and enjoy!
Video
Nutrition
Calories: 583kcalCarbohydrates: 54gProtein: 22gFat: 38gSaturated Fat: 3gPolyunsaturated Fat: 23gMonounsaturated Fat: 10gTrans Fat: 0.02gSodium: 397mgPotassium: 368mgFiber: 12gSugar: 14gVitamin A: 241IUVitamin C: 0.2mgCalcium: 467mgIron: 10mg
