Discover how to create incredibly **high protein overnight oats without protein powder**! These delicious and nutritious **overnight protein oats**, affectionately known as “**overnight proats**,” offer an effortless and wholesome breakfast solution perfect for busy mornings. Featuring creamy **Greek yogurt**, this recipe boasts approximately 30 grams of protein per serving, making it an excellent choice for individuals focused on muscle building, athletic recovery, or sustainable **weight loss**. Get ready to learn expert tips for crafting the best **protein overnight oats recipe** that is not only satisfying and filling but also easily adaptable to be gluten-free and dairy-free.
This simple **chocolate protein overnight oats** recipe for one is a fantastic addition to any **meal prep** routine. While many recipes opt for protein powder, this guide shows you there’s more than one effective way to boost the protein content of your overnight oats. You absolutely don’t need to rely on **protein powder overnight oats** if you prefer whole-food sources or simply want to avoid powders.
Our featured recipe expertly combines the rich protein power of Greek yogurt with the natural goodness of milk and crunchy hazelnuts to deliver a substantial protein boost. But that’s just the beginning! Below, you’ll find a wealth of innovative ideas for incorporating various protein-rich ingredients into your overnight oats. These versatile tips will help you customize and perfect the ultimate overnight proats recipe, tailored precisely to your personal preferences and nutritional goals.
➕ Crafting Your Perfect Overnight Proats
Creating delicious and nutritious **overnight oats with protein added** is simpler than you might think. Here are the core ingredients you’ll need to prepare this delightful and energizing breakfast:
- 1/3 cup old fashioned rolled oats (dry) – The foundation of our oats, providing essential fiber and a base for protein absorption.
- 5.3 ounces plain Greek yogurt (150 grams; nonfat) – A powerhouse of protein, offering a creamy texture and beneficial probiotics. Opt for plain to control sweetness.
- ¼ cup milk (2% milk, 1% milk, or skim milk) – The liquid base that helps soften the oats and adds further protein and calcium.
- 2 teaspoons cocoa powder – For that irresistible chocolate flavor, turning your breakfast into a wholesome treat.
- ½ mashed ripe banana – Our natural sweetener, perfectly replacing added sugars like maple syrup or honey while adding creaminess and nutrients.
- 2 teaspoons cacao nibs – To introduce a subtle crunch and intense chocolate flavor, packed with antioxidants.
- ¼ cup chopped hazelnuts – A fantastic source of healthy fats, fiber, and additional plant-based protein, adding a satisfying texture.
- 1 cup fresh raspberries – Bursting with flavor and vitamins, these berries provide a refreshing contrast to the chocolate and nut elements.
A detailed, printable recipe card with full instructions and nutritional information is available towards the end of this article for your convenience.
Feel free to experiment with other fresh berries if raspberries are not in season or are too costly. Chopped strawberries, blueberries, and blackberries are all excellent substitutes that will complement the chocolate and hazelnut flavors beautifully. Similarly, you can swap the hazelnuts for other nuts like walnuts, pecans, or almonds to vary the taste and nutritional profile.
To prepare your **protein overnight oatmeal**, you’ll need a suitable container. A **pint-sized wide-mouth mason jar with a lid** and shoulders is highly recommended. The lid is crucial for keeping your oats free from dust and contaminants while they soak and chill in the refrigerator. This setup also makes them ideal for grab-and-go breakfasts.
If a glass mason jar isn’t available, any food-safe container with a tight-fitting lid will work. Options include Tupperware, other plastic food containers, a sturdy bowl, or even a large mug. If your chosen container lacks a lid, simply cover it tightly with plastic wrap to ensure proper soaking and hygiene.
Special dietary considerations: For those following a vegan diet, you can easily adapt this recipe to create **vegan overnight proats**. Substitute dairy milk with soy milk, protein-fortified almond milk, or another protein-rich plant-based milk alternative. Replace Greek yogurt with soy yogurt or a protein-fortified plant-based yogurt. Soy is notably one of the few dairy alternatives that naturally offers a protein content comparable to cow’s milk, so always check labels for added protein when choosing other milk alternatives.
To make **gluten-free overnight proats**, ensure you use oats that are specifically certified gluten-free. While oats are inherently gluten-free, they are often processed in facilities that also handle wheat, leading to cross-contamination. Always check for the “certified gluten-free” label. It’s important to note that since oats are a high-carb food, this recipe is naturally not suitable for low-carb or ketogenic diets.
⭐ Simple Steps to High-Protein Overnight Oats Without Protein Powder
Let’s dive into the incredibly easy process of making these delicious and protein-packed overnight proats. Follow these simple, step-by-step instructions for a perfect breakfast every time:
- In a medium-sized mixing bowl, combine the dry rolled oats, nonfat Greek yogurt, milk, cocoa powder, mashed ripe banana, and cacao nibs. Stir all ingredients thoroughly until they are well integrated and the mixture has a uniform consistency. This ensures the flavors blend beautifully and the oats absorb the liquid evenly.
- Once mixed, transfer half of the oat mixture into a pint-sized jar or your chosen food-safe container. Create an even layer with this portion. Then, carefully layer half of the fresh raspberries over the oat mixture. This layering technique helps distribute the flavors and textures throughout the entire serving.
- Next, add the remaining oat mixture to the jar, spreading it evenly over the raspberry layer. Finish by topping with the rest of the fresh raspberries and generously sprinkling the chopped hazelnuts over everything. Secure the jar with its lid, or cover it tightly with plastic wrap if using an alternative container, and refrigerate overnight. This allows the oats to soften and the flavors to meld.
- Your overnight proats are ready to enjoy straight from the jar after chilling in the refrigerator for a minimum of 8 hours. This **no-cook meal** is not only convenient but also beneficial, as cooking could potentially diminish the probiotics (beneficial bacteria) present in the Greek yogurt. Enjoy your wholesome, ready-to-eat breakfast!
💡 Boosting Protein with Kodiak Overnight Oats
For an even more substantial protein boost, consider preparing your overnight oats with Kodiak protein oats. You can easily substitute the regular rolled oats in this recipe with Kodiak oats at a 1:1 ratio. This simple swap significantly increases the protein content without altering the recipe’s structure or complexity.
You might wonder, “Do oats have protein?” Yes, they do! Although oats are primarily categorized within the grain group and are renowned for their complex carbohydrates and fiber, they also contain a notable amount of protein. For example, traditional old-fashioned rolled oats typically provide about 5 grams of protein per ½ cup (dry serving). In contrast, Kodiak Cakes oatmeal is specifically fortified with additional protein, often delivering around 10 grams of protein per ½ cup (dry serving), effectively doubling the protein content of regular oats.
However, while regular rolled oats contribute some protein, their amount isn’t typically sufficient on its own to qualify a meal as a “high protein overnight oats recipe.” This is because oats are not considered “protein-dense,” meaning they don’t pack a large amount of protein per calorie. To truly create protein-rich “proats,” it’s essential to incorporate additional protein-group foods into your oat mixture, rather than relying solely on the protein naturally present in the oats themselves.
💪 Diverse Ways to Add Protein to Overnight Oats
When it comes to boosting the protein content of your oatmeal, the options are plentiful and versatile. Many protein sources pair exceptionally well with oats, offering both nutritional benefits and exciting flavor combinations. Here are some excellent suggestions for protein-rich foods you can easily incorporate into your overnight oats:
- Protein powder: Whether you prefer vegan protein powder (pea, soy, rice, hemp) or whey protein powder, this is a direct way to add a significant protein punch. Choose unflavored or a flavor that complements your oats.
- Collagen peptides: An easy-to-mix, flavorless powder that dissolves readily and adds protein beneficial for skin, hair, and joint health.
- Dry milk powder: A convenient way to add dairy protein and richness, perfect for a creamy texture.
- Milk: Dairy milk (cow’s milk) is a natural source of protein. For plant-based options, soy milk or protein-fortified almond milk or oat milk are excellent choices.
- Peanut butter (or other nut butter): Almond butter, cashew butter, or any other nut butter not only adds protein but also healthy fats and a wonderfully creamy texture.
- Chopped nuts: Hazelnuts, walnuts, pecans, almonds, or cashews provide crunch, healthy fats, and a good amount of plant-based protein.
- Seed butter: Sunflower seed butter or tahini (sesame paste) are great alternatives for those with nut allergies, offering similar benefits.
- Seeds: Chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds are packed with protein, fiber, and omega-3 fatty acids, plus they help thicken the oats.
- Peanut powder: A lower-fat alternative to peanut butter, providing a concentrated peanut flavor and protein boost.
- Cooked egg whites: For savory oats, cooked egg whites can be stirred in for a significant protein addition.
- Chopped hard-boiled eggs: Another option for savory preparations, offering complete protein.
- Cottage cheese: Creamy and mild, cottage cheese blends surprisingly well into oats, adding a substantial amount of slow-digesting protein.
- Greek yogurt: As featured in our recipe, Greek yogurt is superior to regular yogurt in protein content, offering a thick consistency and gut-friendly probiotics.
- Kefir: A fermented milk drink similar to yogurt, packed with probiotics and protein.
- Skyr: An Icelandic cultured dairy product, even thicker and higher in protein than Greek yogurt.
While I personally find protein powder’s taste a bit strong, if you enjoy it, feel free to use any flavor you prefer. Vanilla protein powder is a universally great choice that complements most overnight oats recipes, offering a subtle sweetness. If you’re looking for a richer flavor, chocolate protein powder is an obvious choice that pairs wonderfully with the cocoa in this recipe.
🥣️ Elevating Flavor and Texture: Overnight Protein Oatmeal Toppings and Mix-Ins
Beyond protein, a variety of ingredients can transform your **overnight protein oatmeal** into an even more exciting and delicious experience. These toppings and mix-ins allow you to customize flavors, add delightful textures, and boost overall nutrition. Here are some of my favorite ways to enhance your overnight proats:
- Chocolate chips: For an extra indulgence, a sprinkle of dark or semi-sweet chocolate chips melts slightly into the oats overnight, creating pockets of rich flavor.
- Granola: Adding granola right before serving provides a fantastic crunch and can contribute additional fiber and whole grains.
- Coconut flakes: Toasted or raw, coconut flakes offer a tropical aroma and chewy texture that pairs beautifully with many oat combinations.
- Fresh fruits: Beyond raspberries, any fresh fruit can be a vibrant addition. Sliced apples, pears, blueberries, strawberries, or peaches offer natural sweetness and essential vitamins.
- Frozen fruit: A convenient option, frozen fruit thaws overnight and releases juices, infusing the oats with flavor. Try frozen berries or mango chunks.
- Dried fruits: Raisins, cranberries, chopped dates, or apricots add concentrated sweetness and chewy texture.
- Canned fruit: Including canned pumpkin puree (botanically a fruit!) can add moisture, flavor, and a dose of Vitamin A, perfect for seasonal variations like pumpkin spice oats.
- Spices: Warm spices like cinnamon, nutmeg, allspice, or a pumpkin spice blend can transform the flavor profile of your oats, making them cozy and inviting.
- Vanilla extract: A dash of vanilla extract enhances the overall sweetness and aroma, bringing a comforting depth to your overnight proats.
FAQs About High-Protein Overnight Oats
How long do overnight proats last in the fridge?
Generally, **overnight protein oats** can be safely stored in the refrigerator for up to 3-4 days, making them an excellent choice for meal prepping. However, it’s important to consider the shelf life of fresh ingredients. Because this specific recipe incorporates fresh raspberries, which are quite delicate, it is best enjoyed within 1-2 days of preparation to ensure optimal freshness and prevent the berries from becoming mushy. If you plan to make a larger batch for several days, consider using fruits with a longer shelf life, such as blueberries, or adding fresh berries just before serving.
While some overnight oats recipes can be frozen, I do not recommend freezing these particular overnight proats. The fresh raspberries will undergo a significant textural change when frozen and then thawed, becoming soft and unappealingly mushy. It’s best to enjoy this recipe fresh or plan for consumption within a couple of days.
Can I use instant oats for overnight oats?
For the best texture and consistency in this recipe, it is not recommended to use instant oats. Instead, opt for **old fashioned rolled oats** or quick oats. Rolled oats provide a pleasant, chewy texture after soaking, while quick oats will be slightly softer but still hold their shape well. Steel-cut oats are generally too dense and fibrous to soften adequately with just an overnight soak, resulting in a very firm, almost crunchy texture. Instant oats, on the other hand, are highly processed and finely cut, which means they can become excessively mushy and lose their desirable texture when left to soak overnight, creating a less satisfying breakfast.
Are soaking overnight oats good for you?
Absolutely, soaking oats overnight offers several health benefits. The primary advantage is that it allows the oats to fully absorb the liquid, softening them without the need for cooking. This process makes the oats much easier to digest and results in a wonderfully creamy and smooth texture that many find appealing. Beyond digestion, soaking oats can also enhance the bioavailability of certain nutrients by reducing phytates, compounds that can inhibit mineral absorption. Furthermore, overnight oats represent an incredibly convenient and time-saving breakfast option; you can prepare them the night before and enjoy a nutritious meal straight from the fridge in the morning, either cold or lightly warmed, fitting seamlessly into a busy schedule.
Are overnight oats a good source of protein?
Whether overnight oats are a “good source of protein” largely depends on the specific ingredients used in the recipe. Plain oats themselves offer some protein, but usually not enough to make them a high-protein meal. This recipe, specifically designed as **overnight proats**, significantly boosts the protein content through the addition of ingredients like **Greek yogurt** and hazelnuts. One serving of these delicious overnight proats provides approximately 572 calories, an impressive 28.8 grams of protein, and 46.4 grams of net carbohydrates, making it a substantial and protein-rich start to your day.
What is the best protein powder for oatmeal?
Choosing the “best” protein powder for your **overnight oats** depends heavily on your individual nutritional requirements, dietary preferences, and, crucially, taste. The ideal protein powder should align with your specific dietary goals (e.g., vegan, dairy-free, low-sugar) and provide the desired nutritional profile (e.g., whey for fast absorption, casein for slow release). Most importantly, you must genuinely enjoy the flavor of the protein powder you select, as it will significantly influence the overall taste of your oatmeal. I generally advise opting for protein powders with minimal to no added sugars. This approach allows you to control the sweetness level of your overnight oats using natural sweeteners like mashed banana, berries, or a touch of maple syrup, tailoring it perfectly to your preference.
When is the best time to add protein powder to overnight oats?
If you choose to incorporate protein powder into your overnight oats, the optimal time to add it is at the very beginning, along with your dry oats and other liquid ingredients, before you let the mixture soak in the fridge overnight. This ensures that the protein powder has ample time to fully dissolve and integrate smoothly into the oats, preventing lumps and ensuring an even distribution of flavor and nutrients. Make sure to add enough liquid (milk, water, or yogurt) to accommodate the powder, as it tends to absorb liquid and can make the mixture thicker.
Does heating up protein powder destroy its nutritional value?
The concept of “destroying” protein powder by heating it is a common misconception. While heat can cause protein to denature (change its physical structure), this process does not fundamentally alter its nutritional value or the amino acids your body can utilize. Your body will still effectively digest and absorb the amino acids from heated protein powder, much like it does with cooked meats, eggs, or other protein-rich foods. For most **overnight oats recipes**, this is largely a non-issue anyway, as they are traditionally served uncooked and chilled, preserving any sensitive components like probiotics in yogurt.
How can I make 40g protein overnight oats?
To significantly boost the protein content of this recipe to reach approximately 40 grams per serving, you have several effective strategies. One straightforward method is to incorporate about 10-15 grams of your favorite protein powder along with a little extra milk to maintain the desired consistency. Alternatively, you can utilize a combination of the protein-rich mix-in suggestions provided earlier in this article. For example, adding an additional scoop of Greek yogurt, a tablespoon of peanut powder, a serving of cottage cheese, or a generous portion of seeds (like hemp or chia) can collectively bring your total protein count close to 40 grams, allowing you to tailor the flavor and texture to your preference.
👨🍳 Explore More Delicious Overnight Oats Recipes
If you’re looking for even more creative and healthy ways to enjoy overnight oats, here are some fantastic recipes to inspire your next breakfast or snack preparation:
- Overnight Oats for Weight Gain: A delicious and calorie-dense option for those looking to add healthy mass.
- Tahini Overnight Oats: A unique and flavorful choice, offering healthy fats and a distinctive nutty taste.
- Healthy Overnight Oats Recipe for Weight Loss: A light yet satisfying option designed to support weight management goals.
🍳 More High-Protein Breakfast Recipes to Fuel Your Day
Beyond overnight oats, if you’re seeking other fantastic ideas to incorporate more **breakfast protein** into your diet, I’ve got you covered! Explore these protein-packed recipes that are both delicious and incredibly satisfying:
- Kodiak Cakes Muffins: Fluffy and flavorful muffins made with protein-enriched mix, perfect for a quick, wholesome bite.
- Baked Oats with Egg White: A unique way to enjoy oatmeal, where egg whites create a delightful, cake-like texture with added protein.
- Baked Protein Oatmeal: A comforting and hearty baked dish that’s great for meal prep, featuring a secret ingredient for an extra protein kick.
- Kodiak Cake Waffles: Start your day with these light and crispy waffles, providing a significant protein boost thanks to Kodiak’s specialized mix.
You might also enjoy these Kodiak Cake Cookies as a smart and tasty snack option, offering a convenient little protein boost any time of day.
High Protein Overnight Oats without Protein Powder (Proats)
Summer Yule
Print Recipe
Pin Recipe
Ingredients
- ⅓ cup rolled oatmeal, dry
- 5.3 ounces Greek yogurt, non-fat (150 grams; plain, unsweetened)
- ¼ cup milk, 2%
- 2 teaspoons cocoa powder
- ½ ripe banana, mashed
- 2 teaspoons cacao nibs
- ¼ cup chopped hazelnuts
- 1 cup fresh raspberries
Instructions
- In a medium-sized bowl, stir together the oats, yogurt, milk, cocoa powder, mashed banana, and cacao nibs. Put the half the mixture in a pint jar (or another food-safe container).
- Layer half the fresh raspberries on top.
- Now put the rest of the oat mixture in the jar in an even layer. Finish with the rest of the fresh raspberries and sprinkle with hazelnuts.
- Put the lid on the jar (or use plastic wrap) and refrigerate overnight.
- Overnight proats can be enjoyed straight from the jar after being refrigerated for at least 8 hours.
Equipment
- Wide-Mouth Pint Jar (w/Shoulders)
- Knife
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 2 recipe (transition or weight maintenance). Are protein overnight oats good for you? This protein overnight oats recipe is nutritious, with a balanced macronutrient profile containing protein, carbs, and healthy fat. That said, what is “good for you” hinges on what your individual needs are.
To make protein overnight oats low calorie, cut the amount of hazelnuts in half. Another way to lighten this one up is to substitute skim milk for the 2% milk.
On the other hand, you can add more energy density to this recipe by using whole milk and whole milk yogurt. You may use a sweetened vanilla yogurt instead of the plain yogurt here if you prefer things sweeter, but that will add additional calories and some added sugar.
Overnight Proats Benefits
Some benefits of overnight protein oats include that they automatically work in some portion control, can be made with inexpensive in season fruits, and they’re delicious!
You can use these overnight oats for work or traveling (just keep them refrigerated). Oatmeal provides lots of heart healthy fiber that may help to improve your cholesterol levels. Meanwhile, the added protein in these overnight proats should help keep you full until lunch.
Are proats good for weight loss?
Adding more protein to oats may keep you full longer. Creating more filling meals can help keep you from mindlessly snacking on hundreds of excess calories between meals. For that reason, overnight proats may be a good breakfast choice if you want to lose weight.
Nutrition information is for one serving.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
Join our community! Subscribe for all of the latest and greatest recipes, and follow me on Facebook, Pinterest, Instagram, and YouTube!