Recipes Breakfast Overnight Oats
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Erin
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How about some healthy Protein Overnight Oats on this beautiful Sunday?! I love meal prepping with overnight oats – they’re so easy, versatile, and delicious. If you haven’t tried them yet, give them a go this week. Hopefully you can find a recipe you love here! And be sure to check out my other overnight oats recipes for even more flavor options.
Here’s the thing about oats and oatmeal…they’re personal. Some people like them extra thick, some like them soupy, some like them somewhere in between – like me! Actually I lean a little toward the thicker side. All the recipes here are targeting that sweet spot in the middle, but if you know you like really thick oats, leave out some of the milk (you can always add more in the morning if they’re too thick). If you know you like them soupy, add extra milk. And don’t get mad at me if I didn’t perfectly predict your oat texture preferences 😉
The name would suggest that you need to make them the night before you eat them, but I’ve made them up to 6 days in advance and haven’t had any issues. For most overnight oats recipes, the texture starts to change slightly after about 3 days in the refrigerator. People worry a lot about oats getting mushy if they don’t eat them within a day or two, but I find they get more creamy than anything. You may also find that some of the liquid separates or that they seem to dry out – just give them a stir and add more of your milk of choice to revive them!
If you’re worried about whether you’ll still like them after a few days, I’d recommend 2 things: 1) make a test batch and give it a try on day 4 and 5 to see if you like it. Don’t put all of your proverbial eggs in that breakfast basket on those days – have a backup ready to avoid any frustration or disappointment if you don’t like them. And 2) if you find you don’t like their texture on days 4, 5, 6, etc. – mix up the dry ingredients in a jar ahead of time and stash it on your counter. Then all you’ll have to do is add the wet ingredients and stick it in the fridge overnight when you’re ready for it!
Another pro tip: always be sure to use the regular or thick rolled oats/old fashioned oats. There are quick cooking rolled oats out there that will lose their chew way faster than the thicker ones. Bob’s Red Mill actually makes these Extra Thick Rolled Oats that are perfect for overnight oats!
I know some of you probably looked at the pictures and thought “Yum! I want to try those!” but then looked at the ingredients and thought “I don’t want to go buy whey protein to make these” or “I don’t want to eat whey protein in my breakfast.” I get it…but I’d still recommend giving it a try before you dismiss it! The protein actually helps add a bit of sweetness and flavor to the oats AND it helps get them really creamy. Plus, a lot of protein brands offer single or 5-serving sample sizes either online or in grocery stores so you can try it out before you buy a bigger size (like here or here). If you still don’t want to use whey, here are some recommendations:
- Use Greek yogurt instead – 1/4 cup per serving in place of the whey protein. You’ll need to use about 2 tbsp less milk per serving than the recipe calls for with this method.
- Try a plant based protein like this instead – it’s available in a 5-serving sample pack. Most plant based proteins tend to suck up more moisture than whey, so be sure to add at least 2-3 tbsp more milk per serving to the recipes below.
- Skip it altogether – you’ll miss out on all the extra protein and creaminess that you get from whey or Greek yogurt, but the oats will be fine if you skip them. Just leave out about 2 tbsp of milk per serving in each of the recipes below – you can always add more back in the morning if they seem to thick for your liking.
I used the Weck 1/5 Liter Tulip Jars for these photos (the 3rd link below), but be warned – they hold about 1 1/2 to 2 servings of the overnight oats per jar. And no one likes looking at pictures of a half full jar of overnight oats, so I filled them to the brim! For holding just a single serving, I’d recommend using a 10 oz jar like the ones shown in the first link below. You could use an 8 oz jar instead, but then you may not have room for all the toppings and you definitely won’t have room to stir your oats in the morning.
Banana Cream Pie Protein Overnight Oats
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Blueberry Lemon Overnight Oats
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Espresso Chocolate Chip
Espresso + chocolate = mocha love. Top it with some creamy Greek yogurt or whipped cream and this mostly healthy breakfast will transform into a seemingly decadent treat!
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Matcha Coconut
The delicate earthy flavor of matcha powder is paired up with coconut and topped with a dollop of creamy Greek vanilla yogurt to round out this classy combo.
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Peanut Butter Banana
Bananas and peanut butter are a match made in food heaven, and this one keeps things nice and simple so those flavors shine.
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Black Forest
Chocolate for breakfast never felt so good! Cherries are mashed and combined with chia seeds to create a jam-like layer between chocolatey oats. Add some Greek yogurt for extra protein and creaminess.
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Apple Cinnamon
This classic oatmeal flavor goes beyond the little paper packets, upping the flavor and nutrition with real, quick stewed apples and maple syrup.
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Mixed Berry
If you love layers, this one is for you! Frozen mixed berries are mashed for maximum flavor, then layered into the oats with creamy Greek yogurt – giving it “fruit on on the bottom yogurt” vibes.
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Piña Colada
Bring the beach to breakfast with these pineapple and coconut infused oats. Go ahead, throw a cherry on top…you know you want to.
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PB&J
You can’t deny the nostalgia of this childhood favorite flavor combo. I love creamy peanut butter with raspberry jam, but pick your own poison!
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Espresso Chocolate Chip
4.50 from 20 votes
Espresso Chocolate Chip Protein Overnight Oats
Prep: 20 minutes mins
Servings: 2 servings
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Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 1 1/2 tbsp mini semi-sweet chocolate chips, (21 grams)
- 1/2 tbsp chia seeds, (7 grams)
- 1/2 tbsp instant espresso
- 1/2 tsp vanilla extract
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 3 oz espresso or strong brewed coffee
- 1 tbsp maple syrup, (1/2 oz)
Instructions
Whisk almond milk and whey protein until smooth. Add rolled oats, instant espresso, chia seeds, chocolate chips, and vanilla extract and mix until combined.
Add the oat mixture into a resealable container or jar and set aside.
Mix espresso or strong brewed coffee with maple syrup. Pour on top of oat mixture, cover, and refrigerate overnight.
Serve chilled or microwave for 1 to 1 1/2 minutes before serving. Top with whipped cream, if desired.
Nutrition Information
Calories: 281kcal (14%), Carbohydrates: 38g (13%), Protein: 17g (34%), Fat: 9g (14%), Cholesterol: 18mg (6%), Sodium: 127mg (6%), Potassium: 50mg (1%), Fiber: 5g (21%), Sugar: 14g (16%)
Matcha Coconut
4.73 from 11 votes
Matcha Coconut Cream Protein Overnight Oats
Prep: 20 minutes mins
Servings: 2 servings
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Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 2 tbsp unsweetened shredded coconut, (10 grams)
- 1 tbsp matcha green tea powder, (6 grams)
- 1/2 tbsp chia seeds, (7 grams)
- 45 mg pure Stevia
- 3/4 cup unsweetened vanilla almond milk, generous, (6+ oz)
- 2 tbsp unsweetened coconut cream, (1 oz)
- 1/4 tsp coconut extract
Instructions
Whisk almond milk, matcha powder, and whey protein until smooth. Add rolled oats, chia seeds, shredded coconut, and coconut extract and mix until combined.
Add the oat mixture into a resealable container or jar and set aside.
Mix coconut cream with Stevia powder. Spoon on top of oat mixture, cover, and refrigerate overnight.
Serve chilled or microwave for 1 to 1 1/2 minutes before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 272kcal (14%), Carbohydrates: 28g (9%), Protein: 21g (42%), Fat: 11g (17%), Cholesterol: 18mg (6%), Sodium: 132mg (6%), Potassium: 213mg (6%), Fiber: 7g (29%), Sugar: 2g (2%)
Peanut Butter Banana
4.47 from 13 votes
Peanut Butter Banana Protein Overnight Oats
Prep: 20 minutes mins
Total: 11 minutes mins
Servings: 2 servings
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Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1/4 cup PB2 powdered peanut butter, (24 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 1/2 tbsp chia seeds, (7 grams)
- 1/4 tsp cinnamon
- 1 small banana, sliced, (100 grams)
- 1 cup unsweetened vanilla almond milk, (8 oz)
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, melted, (24 grams)
Instructions
Whisk PB2 and whey protein into almond milk until smooth. Add oats, 1 tbsp of peanut butter, cinnamon, and chia seeds and stir until combined.
Layer oats and sliced bananas in a resealable jar or container. Refrigerate overnight.
Serve chilled or reheat for 1 to 1 1/2 minutes before serving. Top with remaining melted peanut butter before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 385kcal (19%), Carbohydrates: 42g (14%), Protein: 26g (52%), Fat: 13g (20%), Cholesterol: 18mg (6%), Sodium: 285mg (12%), Potassium: 396mg (11%), Fiber: 8g (33%), Sugar: 10g (11%)
Black Forest
4.47 from 15 votes
Black Forest Protein Overnight Oats
Prep: 15 minutes mins
Cook: 5 minutes mins
Total: 20 minutes mins
Servings: 2 servings
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Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Double Rich Chocolate, (34 grams)
- 2 tbsp dutch cocoa, (12 grams)
- 1/2 tbsp chia seeds, (6 grams)
- 1 cup frozen cherries, (154 grams)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 2/3 cup Dannon Light and Fit Vanilla Greek Yogurt, (5.33 oz)
- 1 tbsp honey, (1/2 oz)
Instructions
Add cherries and honey to a small pan and bring to a boil over medium-high heat. Lower heat to a simmer and continue cooking until cherries have softened, about 5 minutes. Set aside to cool.
Whisk protein powder and dutch cocoa into almond milk until smooth. Mix in oats and chia seeds, then layer half of the mixture into the bottom of a jar or resealable container.
Add yogurt on top of oats, then add cherries on top. Finish with the rest of the oat mixture. Cover and refrigerate overnight.
Serve chilled.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 339kcal (17%), Carbohydrates: 52g (17%), Protein: 24g (48%), Fat: 5g (8%), Cholesterol: 21mg (7%), Sodium: 204mg (9%), Potassium: 264mg (8%), Fiber: 9g (38%), Sugar: 24g (27%)
Apple Cinnamon
4.28 from 18 votes
Apple Cinnamon Protein Overnight Oats
Prep: 20 minutes mins
Servings: 2 servings
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Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 1/2 tbsp chia seeds, (7 grams)
- 1/2 tsp apple pie spice
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
Apple Mixture
- 1 1/2 cup apple, peeled and chopped, (163 grams)
- 2 tbsp maple syrup, (1 oz)
- 1/4 tsp cinnamon
Instructions
Add apples, maple syrup, and cinnamon to a small pan and bring to a boil over medium-high heat. Lower heat to a simmer and continue cooking until apples are tender, about 5-7 minutes. Set aside to cool.
Whisk almond milk and whey protein until smooth. Add rolled oats, chia seeds, and apple pie spice and mix until combined.
Layer half of the oat mixture into a resealable container or jar, then top with apples, then add the remaining oat mixture. Refrigerate overnight.
Serve chilled or microwave for 1 to 1 1/2 minutes before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 303kcal (15%), Carbohydrates: 49g (16%), Protein: 17g (34%), Fat: 5g (8%), Cholesterol: 18mg (6%), Sodium: 121mg (5%), Potassium: 159mg (5%), Fiber: 6g (25%), Sugar: 22g (24%)
Mixed Berry
4.18 from 17 votes
Mixed Berry Protein Overnight Oats
Prep: 20 minutes mins
Servings: 2 servings
Rate Pin Print
Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 1/2 tbsp chia seeds, (7 grams)
- 1/2 tsp vanilla extract
- 1/4 tsp cinnamon
- 1 cup frozen mixed berries, (187 grams)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 3/4 cup Dannon Light & Fit Vanilla Greek Yogurt, (6 oz)
Instructions
Add frozen berries to a microwave safe dish and cover with a paper towel. Microwave on high for 1-2 minutes or until berries can be partially mashed with the back of a spoon. Mash and add to the bottom of a resealable container or jar.
Whisk almond milk and whey protein until smooth. Add rolled oats, chia seeds, and vanilla extract and mix until combined.
Divide the Greek yogurt evenly between the two jars, layering directly on top of the berries.
Top the yogurt and berries with the oat mixture. Refrigerate overnight.
Serve chilled.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 303kcal (15%), Carbohydrates: 39g (13%), Protein: 25g (50%), Fat: 6g (9%), Cholesterol: 21mg (7%), Sodium: 152mg (7%), Potassium: 110mg (3%), Fiber: 8g (33%), Sugar: 9g (10%)
Piña Colada
4.10 from 10 votes
Piña Colada Protein Overnight Oats
Prep: 20 minutes mins
Total: 20 minutes mins
Servings: 2 servings
Rate Pin Print
Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 3 tbsp unsweetened shredded coconut, (15 grams)
- 1/2 tbsp chia seeds, (6 grams)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 3/4 cup crushed pinapple, drained, (183 grams)
- 1/4 tsp coconut extract, generous
Instructions
Whisk protein powder into almond milk until smooth. Mix in oats, chia seeds, coconut, and coconut extract.
Layer oat mixture with crushed pinapple in a jar or resealable container, then refrigerate overnight.
Top with coconut cream and marschino cherry, if desired. Serve chilled or microwave for 1 to 1 1/2 minutes before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 303kcal (15%), Carbohydrates: 39g (13%), Protein: 18g (36%), Fat: 10g (15%), Cholesterol: 18mg (6%), Sodium: 136mg (6%), Potassium: 140mg (4%), Fiber: 6g (25%), Sugar: 14g (16%)
PB&J
3.91 from 11 votes
PB&J Protein Overnight Oats
Prep: 20 minutes mins
Total: 11 minutes mins
Servings: 2 servings
Rate Pin Print
Servings: 2 servings
Ingredients
- 2/3 cup rolled oats, (60 grams)
- 1/4 cup PB2 powdered peanut butter, (24 grams)
- 1 scoop Optimum Nutrition Gold Standard Whey Protein Powder, Vanilla Ice Cream, (34 grams)
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
- 2 1/2 tsp chia seeds, (10 grams)
- 90 mg pure Stevia
- 1 cup frozen raspberries, (124 grams)
- 3/4 cup unsweetened vanilla almond milk, generous, (6+ oz)
Instructions
Whisk PB2 and whey protein into almond milk until smooth. Add oats, 1/2 tbsp (7 grams) chia seeds, and stir until combined. Set aside.
Place raspberries in a microwave safe dish. Microwave for 1 to 1 1/2 minutes or until they can be easily mashed with the back of a spoon.
Mash the raspberries until few chunks remain. Add Stevia and remaining chia seeds and stir.
Layer oats with raspberry "jam" and melted peanut butter in a sealable jar or container. Refrigerate overnight.
Serve chilled or reheat for 1 to 1 1/2 minutes before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 390kcal (20%), Carbohydrates: 39g (13%), Protein: 27g (54%), Fat: 15g (23%), Cholesterol: 18mg (6%), Sodium: 264mg (11%), Potassium: 127mg (4%), Fiber: 12g (50%), Sugar: 7g (8%)
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About Erin
Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.
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