Protein Overnight Oats

These protein overnight oats are made with just 4 ingredients and pack 24 grams of protein per serving. They're also perfect for meal prep!

Can we all agree that oatmeal is just the greatest thing to ever grace this planet? Recently I’ve been making my overnight oats with protein powder added, and let me tell you, it’s a game changer.

If you’re looking to increase your protein intake, adding protein to your oats is a great place to start. This simple recipe is made with just 4 ingredients, is perfect for meal prep and is guaranteed to keep you full until lunchtime!

Why you’ll love this recipe

  • It’s low calorie and high in protein with 24g protein per serving
  • Overnight oats come together in minutes and are perfect for busy, on-the-go mornings!
  • This recipe is naturally gluten-free and easily made vegan by using soy or pea milk and your favourite vegan protein powder
a jar of oats topped with raspberries and dark chocolate chips

How to make protein overnight oats

Firstly, add the rolled oats (NOT steel cut oats – these need to be cooked on the stovetop!) and protein powder to a jar (photo 1). I use jars which are 8 oz/240 ml in size, but you can also use jars larger than this.

Then we’ll top up our jars with milk (photo 2), and refridgerate overnight to thicken up (photo 3). And that’s it! We LOVE a simple recipe here at SLF.

High protein oat toppings

The best thing about oats is the many different ways that you can top them. Toppings like nut butters (hello: homemade pistachio almond butter) and low-fat yoghurt are high in protein and increase the protein content of your breakfast!

Some of my favourite oat toppings are:

  • Blueberries and low-fat yoghurt (I love FAGE)
  • Raspberries and dark chocolate chips
  • Peanut butter and banana

Of course, you can get a lot more creative with things and try out other toppings too! Nuts and seeds like hemp seeds are also a great high protein option.

infographic of three different ways top top overnight oats


Which protein powder do you recommend?

I’m still on the hunt for my favourite protein powder. I love the texture of the soy protein isolate from Bulk Powders but have not tried their flavoured versions yet. However, you can use any protein powder you enjoy in this recipe, or even omit to make simple overnight oats.

Note that if you’re using an unflavoured protein, you may wish to add extra sweetners or flavourings. I have detailed instructions on this in the recipe below.

Which milk is best for overnight oats?

You can use any milk of your choosing to make overnight oats. To maximise protein content, opt for cow, soy or pea milk.

Can I heat up overnight oats?

Yes! You can heat overnight oats just before serving to enjoy warm. Reheat for a few minutes in the microwave or on the stovetop then enjoy with your favourite toppings.

Can I increase the protein powder to 1 scoop per serving?

I’ve found that 1/2 scoop of protein powder per serving is best for the texture and flavour. I recommend trying the recipe with this amount first, and if you have a protein powder you really love and would like to increase the amount, then play around with adding a little more!

some jars of overnight oats topped with berries

Notes on this recipe

  • This recipe is great for meal prep and lasts 4 days in the fridge! If you’re doubling or tripling this recipe, it’s easier to mix the dry ingredients in a bowl first and divide between the jars, then top them up with the milk.
  • Make sure you stir the milk into the oats and protein powder really well to prevent dry lumps.
  • Don’t omit the pinch of salt! It adds extra depth of flavour.
  • For a chocolaty twist, make this recipe using your favourite chocolate protein powder, and add 1/2 tbsp cocoa powder per serving. And of course, serve with some chocolate chips (also if you’re a chocoholic like me, you’ll also love my chocolate chip baked oatmeal recipe!)

If you make this recipe, don’t forget to tag me on Instagram!

More recipes you’ll love

some jars of overnight oats topped with berries

Protein Overnight Oats

5 from 4 votes
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Prep10 minutes
Total10 minutes
These protein overnight oats are made with just 4 ingredients and pack 24 grams of protein per serving. They're also perfect for meal prep!
Author: Shivani Raja


  • 1 cup Rolled Oats NOT steel cut oats
  • 1 scoop Protein Powder of choice – I like vanilla!
  • 1 1/3 cup Milk of choice – I recommend cow, soy, or pea as they are highest in protein
  • pinch Salt
  • 2 tbsp Maple Syrup or Sugar-Free Sweetener recommended if using an unflavoured protein powder
  • 2 tsp Vanilla Extract recommended if using an unflavoured protein powder


  • To make this recipe, you'll need two jars at least 240 ml/ 8 oz in size.
  • Add 1/2 cup of rolled oats, 1/2 scoop protein powder and a pinch of salt to each jar. Stir well to combine.
  • Add 2/3 cup milk to each jar along with the maple syrup and vanilla (only add these ingredients if you're using an unflavoured protein powder – otherwise the oats will be too sweet). Stir really well to prevent dry lumps forming.
  • Screw the lids onto the jars and refridgerate overnight. Enjoy hot or cold the next morning alongside your favourite toppings!



  • To make chocolate protein overnight oats, use your favourite chocolate protein powder and mix in 1/2 tbsp cocoa powder per serving before adding the milk.
  • Overnight oats will store in the fridge for 4 days – perfect for meal prep!


Calories: 299kcalCarbohydrates: 38.2gProtein: 24gFat: 5.6gSaturated Fat: 0.8gCholesterol: 1mgSodium: 267mgFiber: 5.4gSugar: 7.1g
Tried this recipe?Mention @shivani.lovesfood or tag #shivanilovesfood!

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