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Protein Overnight Oats: Base Recipe Plus 7 Variations

By Ethan Boldt

December 3, 2025

In the search for a quick, healthy breakfast, overnight oats often emerge as the No. 1 option. In a small Mason jar or other container, simply add some rolled oats, a few ingredients of choice, and some milk or plant-based milk the night before. The next morning, breakfast is ready, whether you have it at home or take it on the road with you.

There’s one sticking point, however. Many versions of overnight oats don’t contain much protein. So, while you’re getting the useful fiber-rich and complex carbohydrates of oats and other ingredients, often protein isn’t a major part of the equation. It’s time to consider protein overnight oats.

With high-protein overnight oats, you’ll get some of the main benefits of protein, including helping to build muscle, keeping hunger at bay, managing a healthy weight and even assisting bone health. Starting the day with a protein-rich breakfast is proven to help stabilize blood sugar after an overnight fast, keep you full for longer by slowing digestion, reduce mid-morning cravings, and provide the amino acids your muscles and metabolism need to start the day strong.

Below is a base recipe for protein overnight oats, along with multiple variations.

What are protein overnight oats?

Protein overnight oats are a no-cook, make-ahead breakfast where rolled oats are soaked in liquid — usually milk or a milk alternative — along with a source of protein such as Greek yogurt, whey protein powder or collagen. As the mixture sits in the refrigerator overnight, the oats soften and thicken, creating a creamy, pudding-like texture by morning.

Because you’re adding high-quality protein, this simple breakfast becomes more satisfying, supports stable blood sugar and helps fuel muscle recovery. You can easily customize the base with fruits, spices, nut butters, seeds or toppings to boost flavor and nutrition.

Main ingredients of protein overnight oats

• Rolled oats: The base that absorbs liquid and softens overnight, rolled oats provide complex carbohydrates for steady energy, along with beta-glucan fiber that supports digestion, heart health and satiety.

• Protein source: Often it’s a protein powder, such as whey or collagen; Greek yogurt or cottage cheese can also be added. Protein sources supply essential amino acids that support muscle repair, satiety, metabolism and healthy blood sugar balance. Greek yogurt and cottage cheese also add probiotics and calcium, while collagen supports skin, joint and gut health.

• Healthy fats: Add chia seeds, flaxseed (or flaxseed meal), pumpkin seeds, sunflower seeds, hemp seeds or nuts (chopped pecans, walnuts or almonds) for a healthy fat that helps further satiate you and makes this a balanced breakfast. You can also mix in almond or peanut butter.

• Liquid: Usually, milk or a non-dairy milk hydrates the oats. Milk adds calcium, vitamin D and additional protein for bone and muscle support, while non-dairy milks often provide vitamins A, D, and E.

• Flavorings: Some of the most popular additions include vanilla, cinnamon, cocoa powder and select spices. Flavorings enhance taste while offering antioxidants — cinnamon helps balance blood sugar, cocoa provides flavonoids for heart health, and spices like nutmeg or ginger support digestion.

• Fruit: Add fruits like berries (blueberries, raspberries, blackberries), sliced banana, cut-up apple or pear, even mango or papaya. Nearly any fruit will do except for citrus fruit. These fruits provide fiber, vitamins and antioxidants, and they can be added to the original mixture or mixed in the next morning.

• Sweetener (optional): Many people like to add natural sweeteners like maple syrup, honey or stevia. Maple syrup and honey contribute trace minerals and antioxidants, while stevia adds sweetness without added calories or sugar.

• Toppings (optional): Popular toppings include seeds (especially pumpkin or sunflower seeds), chopped nuts and granola for an extra crunch.

Nutrition facts

By also including a healthy fat, protein overnight oats also offer a balanced breakfast with each macronutrient well represented. The base recipe that uses Ancient Nutrition’s Whey Protein Vanilla Bean (one scoop or 30 grams) is 447 calories and contains 53 grams of carbohydrates, 11 grams of fat and 36 grams of protein.

If you use one scoop (10.5 grams) of Multi Collagen Protein Vanilla, the calorie count will drop by 95 calories but also will lose 14 grams of protein. If you use two scoops (21 grams), calories drop by 60 calories and protein goes down by 5 grams. For Multi Protein + Creatine Vanilla Bean, the calorie content will go up 10 calories, and the protein increases by 3 grams.

With 36 grams of protein, this meal strongly supports muscle repair, satiety and stable blood sugar, while its 11.8 grams of fiber help promote digestion, gut health and long-lasting fullness. The fat profile is predominantly heart-healthy — featuring polyunsaturated and monounsaturated fats — with only 2.6 grams of saturated fat and zero trans-fat. Because of the chia seeds, there are also 2.1 grams of healthy omega-3s per serving.

This protein overnight oats recipe also provides meaningful micronutrients, including exceptionally high levels of manganese (251% Daily Value) for metabolism and antioxidant support, along with significant amounts of phosphorus, magnesium, zinc and calcium, which together contribute to bone health, cellular energy, immune health and muscle function.

This serving also covers a broad spectrum of B-vitamins — including thiamin, riboflavin, pantothenic acid, niacin and B12 — supporting energy production, nervous system health and overall metabolic function.

With 15 grams of natural sugar, mainly from whole-food ingredients, the oats deliver gentle sweetness without causing dramatic blood sugar spikes. Altogether, this nutrient-dense breakfast is designed to keep you energized, satisfied and nourished throughout the morning.

How to make protein overnight oats

To make protein overnight oats, start by combining the rolled oats, protein powder and chia seeds in a Mason jar or small airtight container. Pour in the almond milk or reduced-fat milk and stir well until the protein powder is fully incorporated and no clumps remain.

If you're using Greek yogurt, fold it in to add extra creaminess and an additional boost of protein.

Add the berries on top, then sweeten with maple syrup, honey or liquid stevia if desired. (You can also stir in the berries the next morning before you consume.)

Seal the container and refrigerate overnight (or at least 4 hours) to allow the oats and chia seeds to absorb the liquid and thicken. In the morning, give it a quick stir, add more milk if needed, and enjoy a cold, creamy, high-protein breakfast that’s ready when you are.

Protein overnight oats variations

Here are some delicious variations of protein overnight oats you can make. Add these ingredients to the rolled oats and almond milk/regular milk:

1. Chocolate peanut butter

• chocolate (such as Whey Protein Chocolate, Multi Collagen Protein Chocolate or Multi Protein + Creatine Dark Chocolate) or vanilla protein powder (see above in Nutrition Facts)

• 1 tablespoon peanut butter

• 1 tablespoon cocoa powder

• top with banana slices or cacao nibs

2. Berry cheesecake

• vanilla protein powder

• ¼ cup full-fat Greek yogurt

• mixed berries

• drop of vanilla extract

• add granola on top

3. Apple cinnamon

• vanilla or collagen protein powder

• ½ cup diced apple

• ½ teaspoon cinnamon

• top with drizzle of maple syrup and chopped walnuts

4. Mocha latte

• chocolate protein powder

• 1 tablespoon cold brew or espresso

• 1 teaspoon cocoa powder

• top with dark chocolate chips

5. Pumpkin pie

• vanilla protein powder

• ¼ cup pumpkin puree

• ½ teaspoon pumpkin spice

• top with chopped pecans

6. Banana nut

• vanilla protein powder

• ½ sliced banana

• 1 tablespoon almond butter

• pinch of cinnamon

7. Tropical coconut

• vanilla or collagen protein powder

• ½ cup pineapple or mango

• 1 tablespoon shredded coconut

• top with hemp seeds (optional)

Frequently asked questions

Can I use any type of protein powder?

Yes. Whey, collagen, plant-based protein or multi-source blends (like Ancient Nutrition’s new Multi Protein) all work well in overnight oats. Whey creates the creamiest, thickest texture; collagen dissolves easily and keeps the oats lighter; and plant proteins tend to make them heartier and more filling.

Do I have to use chia seeds?

Chia seeds aren’t required, but they’re highly recommended. They help thicken the oats, provide extra fiber for digestion and supply omega-3 fatty acids. If you prefer to skip them, you can substitute ground flaxseed or reduce the liquid slightly.

Can I make this recipe dairy-free?

Absolutely. Simply use a non-dairy milk such as almond, low-fat coconut or oat milk. If the recipe calls for Greek yogurt, replace it with your favorite dairy-free yogurt or omit it entirely.

How long do protein overnight oats last in the refrigerator?

Protein overnight oats stay fresh for 3–4 days when stored in an airtight container. Please note that for the best flavor and texture, enjoy them within the first 24–48 hours.

Should I eat them cold or warm?

Overnight oats are traditionally served cold and creamy straight from the fridge. However, you can warm them in the microwave for 30–60 seconds if you prefer a cozy, oatmeal-style breakfast.

Can I meal prep several servings at once?

Yes, protein overnight oats can work well for high-protein prep meals. Prep 2–3 jars at a time. If you’re using fresh fruit, add it the night before or right before serving to maintain the best texture.

What’s the ideal liquid-to-oats ratio?

A simple guideline is 1:1, such as ½ cup oats to ½ cup milk. If you prefer a thinner consistency, add more liquid in the morning; for thicker oats, reduce the milk slightly or add extra chia seeds.

Can I add toppings the night before?

Some toppings, like nuts, seeds, or chocolate chips, hold up well overnight. Crunchy toppings like granola are best added just before serving so they stay crisp and fresh.

Are protein overnight oats good for weight management?

Yes. The combination of high fiber, high protein and slow-digesting carbohydrates helps reduce cravings, prolongs fullness and supports steady energy levels, making them a great option for appetite control.

Can I use quick oats or steel-cut oats instead of rolled oats?

Quick oats work, but they produce a softer, mushier texture. Steel-cut oats typically stay too firm