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Protein Overnight Oats

These Protein Overnight Oats are the perfect breakfast when you want something healthy, filling, and easy to prep for the week. You only need a few simple ingredients and 5 minutes to make this yummy protein-filled recipe!

Want to hit those protein goals? Make my Creamy Peanut Butter Banana Smoothie or High Protein Blueberry Kale Smoothie.

Easy & Healthy Overnight Oats

Easy breakfasts are the way to go these days. I think that just about all of you will agree that the main reason you would skip breakfast is that you don’t have time to make a healthy meal. Well, that’s about to change! Let me introduce you to Protein Overnight Oats, the no-excuse easy breakfast option that ANYONE can make (kids, too!).

I love overnight oats because they take just a few minutes to prep the night before and then they are ready to go in the morning. The only thing you need to do in the morning is to give the jar a little stir and maybe put some optional garnishes on top. And that’s it! It doesn’t get easier and is much better for you than grabbing a donut on the go.

This recipe is perfect because it only requires some really basic ingredients that are usually already in my kitchen. It’s also a great way to use up any questionable bananas you have laying around (we all have them sitting on the counter, right?!).

two jars with protein overnight oats and berry and banana garnish

What Are Overnight Oats?

Overnight oats consist of mixing raw rolled oats with a liquid (usually a type of milk) and other seasonings and then letting them sit overnight so that the oats soften.

The overnight oats are also usually sweetened with things like maple syrup or honey. Additionally, there are lots of other different ways to flavor the oats like adding fruit, chia seeds, and/or protein powders.

ingredients to make protein overnight oats like milk, cinnamon, steel-cut oats, chia seeds, mashed banana and vanilla protein powder

Recipe Ingredients

Here is what you need to make this basic Protein Overnight Oats recipe. Don’t forget to check out the recipe card below for the exact measurements of each ingredient.

  • Banana: Adding mashed bananas is a great way to use up bananas that are starting to brown. Plus, they add sweetness and more protein.
  • Rolled Oats
  • Vanilla Protein Powder: You could also use chocolate protein powder for a rich, cocoa flavor.
  • Chia Seeds: The chia seeds help thicken the oats and provide more nutrition, as well.
  • Cinnamon: Cinnamon is a great spice to use for oats because it’s usually always in the kitchen and is family-friendly. You could try different spices, too, like nutmeg or pumpkin pie spice.
  • Almond Milk: You could also use regular milk, oat milk, or another dairy-free option.

What Oats Are Best for Making Overnight Oats?

Rolled oats are the best oats to use for this recipe. They absorb the liquid perfectly for soft, but still tender, oats.

I don’t recommend using quick oats as they would get too mushy. And steel oats also won’t work because they won’t get soft enough.

Flavor Variations

One of the best things about overnight oats is that you can mix up the flavors and never get sick of them! Feel free to experiment with things like different spices, fruits, nut butters, and protein powders. Or you can try some of my other delicious overnight oats recipes.

two jars with protein overnight oats and berry and banana garnish

How to Make Easy Protein Overnight Oats

Here are the easy steps for making this overnight breakfast recipe.

First, combine all of the ingredients in a mason jar. You’ll need to make sure that you mix everything really well so that the flavors develop and the oats soften.

Then refrigerate the oats overnight. The oats should be refrigerated for at least 12 hours for the best flavor.

Enjoy the overnight oats the next morning. You can serve them plain or add any toppings that you like.

a jar with cooked oats and a strawberry garnish

Topping & Mix-In Ideas

The kids and I love to add different toppings and mix-ins to our overnight oats. Here are some of our favorites:

  • Strawberries, Raspberries, Blueberries, Blackberries
  • Nut Butters
  • Granola
  • Vanilla Greek Yogurt
  • Nuts and Seeds

Do You Eat Overnight Oats Hot or Cold?

The beauty of this recipe is that you don’t even need to reheat Protein Overnight Oats! Which makes it even faster and easier (and perfect for enjoying oats in warmer weather).

However, if you want to warm up the overnight oats, go ahead! You can heat them up in the microwave.

How Long Do These Last?

Guess what? There’s another HUGE perk to making these Protein Overnight Oats. They are perfect for week-long meal prepping. The overnight oats will last in the fridge for up to 5 days. So, you can make a bunch at the beginning of the week and be good to go!

Can You Freeze Overnight Oats?

Yes! You can freeze overnight oats really easily! So it’s another great way to make a bunch of breakfasts and store them for the future. You can freeze them in mason jars for up to 6 months and then simply thaw them overnight in the refrigerator the night before you want to enjoy them.

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a jar with cooked oats and a strawberry garnish

Protein Overnight Oats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Krista
  • Prep Time: 5 minutes
  • Cook Time: 24 hours
  • Total Time: 24 hours 5 minutes
  • Yield: 1 1x
  • Category: Breakfast
  • Method: Stir
  • Cuisine: American


These Protein Overnight Oats are the perfect breakfast when you want something healthy, filling, and easy to make.


  • 1/2 banana, mashed
  • 1/2 cup rolled oats
  • 1 scoop of vanilla protein powder
  • 2 teaspoons chia seed
  • 1/2 teaspoon ground cinnamon
  • 3/4 cup unsweetened almond milk


  1. To a 16 oz. mason jar, add mashed banana, rolled oats, vanilla protein powder, chia seed, cinnamon and almond milk. Using a spoon, stir everything together and seal.
  2. Place in the refrigerator overnight.
  3. Pull out in the morning when ready to eat. Serve as is or with your favorite toppings.


  • Serving Size: 1
  • Calories: 383
  • Sugar: 8 g
  • Sodium: 175 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 45 g
  • Fiber: 9 g
  • Protein: 33 g
  • Cholesterol: 0 mg

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