Protein-Packed Overnight Oats: Start Your Day Strong

As a nutritionist and food blogger, I can confidently say that breakfast is the most important meal of the day. And what better way to kick-start your day than with a bowl of high-protein overnight oats? This all-natural recipe packs in essential nutrients and is the perfect combination of healthy and delicious.

Oats are known to be an excellent source of fiber, which makes them ideal for weight loss, promoting digestion and boosting heart health. Paired with protein-rich ingredients such as Greek yogurt, cottage cheese, chia seeds, and walnuts, this recipe is packed with 35 grams of protein per serving, making it a fantastic option for vegetarians and vegans.

The flavors in this recipe are also versatile–from the nutty crunch of walnuts to the taste warmth of cinnamon, there’s something here to please everyone’s taste buds. Plus, this recipe is easy to prepare in Mason jars the night before, making them great for busy mornings when you’re on the go.

In this article, I’ll give you a step-by-step guide on how to create this delicious protein-packed oatmeal recipe along with tips and recommendations for perfection. With just a few simple steps, you’ll soon have your own tasty mason jars filled with delicious overnight oats that are perfect for any breakfast or snack occasion.

Why You’ll Love This Recipe

All Natural High-Protein Overnight Oats
All Natural High-Protein Overnight Oats

If you’re always in a rush during the morning and feel hard-pressed to have a healthy breakfast, worry not! This all-natural high-protein overnight oats recipe can be your new saviour! Not only is it easy and quick to prepare, but it also packs a punch of essential nutrients that will nourish your body and keep you going till lunchtime.

One of the best things about this recipe is that it’s loaded with high-quality protein sources such as Greek yogurt, cottage cheese, chia seeds, and walnuts. Whether you’re trying to gain muscle or lose weight, getting enough protein is crucial for maintaining a healthy body. And this recipe has got you covered with close to 40 grams of protein per serving!

Another fantastic feature of these overnight oats is that they are completely gluten-free, dairy-free, and vegan-friendly. So regardless of any dietary restrictions, anyone can relish this dish. Moreover, the natural sweetness from bananas, raisins, and maple syrup used in this recipe eliminates the need for added sugars.

This recipe is not just limited to practicality; it also boasts of delicious flavours that are bound to satisfy your taste buds! The cinnamon seasoning sprinkled throughout adds an aroma that’ll make your mouth water. And the nutty texture of rolled oats pairs perfectly with the creamy cottage cheese and walnuts crunch to give you an explosion of flavours in every bite.

The versatility of this recipe is unparalleled. With several substitutions and variations detailed in the article, you can enjoy this dish in many different ways. You can even make-ahead multiple servings for a hassle-free week! Plus, with tips for perfect results and FAQs answers provided in the article, even beginners can confidently prepare this dish.

So if you’re looking for an effortless yet nutritious breakfast option that doesn’t compromise on taste and variety, then you’ll love this all-natural high-protein overnight oats recipe!

Ingredient List

 A healthy breakfast never looked so good!
A healthy breakfast never looked so good!

Here’s what you need to make All Natural High-Protein Overnight Oats:

Dry Ingredients:

  • 1 cup Old-fashioned Rolled Oats
  • 1 tbsp Chia Seeds
  • 1 scoop of Protein Powder (chocolate or vanilla flavor)
  • ¼ cup Walnuts, chopped
  • ¼ cup Raisins
  • ½ tsp of Cinnamon

Wet Ingredients:

  • 1 and ½ cup of Skim Milk (or an alternative milk such as almond, soy, etc.)
  • ½ cup Low-fat Cottage Cheese
  • ½ cup Greek Yogurt
  • 1 tbsp Peanut Butter (for extra protein and a nutty flavor)
  • 2 tsp maple syrup (can increase or decrease depending on your desired sweetness)

These recipe ingredients are all-natural and packed with nutritional benefits. Oats are a great source of slow-digesting carbohydrates, fiber, and essential minerals. Chia seeds are high in Omega-3 fatty acids, protein, and fiber. Cinnamon is packed with antioxidants and has anti-inflammatory properties. Walnuts are a good source of healthy fats, protein, and fiber. Raisins add natural sweetness without any added sugars. Cottage cheese adds a creamy texture with an extra punch of protein. Greek yogurt also adds thickness and protein content to the recipe.

Note: If you want a vegan overnight oats recipe, you can omit the cottage cheese and use non-dairy alternatives for Greek yogurt and Maple Syrup.

The Recipe How-To

 Overnight oats are my go-to breakfast because they're easy, delicious, and nutritious.
Overnight oats are my go-to breakfast because they’re easy, delicious, and nutritious.

To make this mouthwatering All-Natural High-Protein Overnight Oats Recipe, you won’t need to spend any precious morning minutes cooking. Here’s how you can whip up a nutritious breakfast in just a few minutes the night before:

Step 1: Combine and Mix the Rolled Oats, Protein Powder, and Chia seeds

Start by adding 1 cup of old-fashioned rolled oats into a mason jar or any other sealable container. You can also use steel-cut oats if you prefer a chewier texture. The oatmeal is the foundation of the recipe, providing low-glycemic carbohydrates and fiber for sustaining energy.

Next, add 1 scoop of protein powder, which is around 30-40g protein depending on the brand you use. Protein powder is an excellent source of hunger-quenching protein that can help keep you feeling full throughout the day.

Finally, mix in 1 tablespoon of chia seeds to increase the fiber content even further; chia seeds’ ability to absorb water and swell helps to create a thicker and creamier consistency.

Step 2: Add Protein Source and Liquid Base

Add your protein source and your liquid base to your dry ingredients from Step 1. An adequate amount of protein gives staying power to your overnight oats, while your choice of liquid will depend on your taste preference.

A few options for protein sources are cottage cheese, greek yogurt, or peanut butter**. Add them to the top of the dry ingredients in step one.

Then add 1/2 cup unsweetened almond milk, skim milk or soy milk as a liquid base. Almond milk adds flavor without adding many calories, making it an excellent option for those looking to cut back on their calories. You can adjust the amount of liquids according to your preferred consistency.

Step 3: Finalize Preparations

Before you seal the jar, add any additional fruits, nuts, and spices that you might like in your overnight oats. A popular addition is a ripe sliced banana or a handful of raisins for natural sweetness. You may also want to top the mixture with some cinnamon, walnuts or hemp seeds for added nutrition.

Once you’ve added all of your desired ingredients, mix everything together until smooth.

Step 4: Chill Overnight

Finally, Seal the jar tightly and place it in the fridge to chill overnight. Letting the oats soak overnight fully allows flavors to meld together while its texture turns from chewy to creamy. You will wake up to a delicious and nutritious breakfast that’s ready in just minutes without any fuss.

Note: Overnight oats can last up to five days in the refrigerator, so you can quickly prep for several days by making more jars at once.

Substitutions and Variations

 I love this recipe because it's packed with protein and fiber, and it keeps me full all morning.
I love this recipe because it’s packed with protein and fiber, and it keeps me full all morning.

When it comes to making overnight oats, the possibilities are endless. This recipe is incredibly versatile, and you can easily swap out ingredients depending on your preferences or dietary needs.

For a vegan overnight oats option, use almond milk or soy milk instead of regular milk or cottage cheese. You can also substitute Greek yogurt with a vegan yogurt like coconut yogurt or soy yogurt. Adding hemp seeds or chia seeds will add extra protein and make your oats more filling.

If you’re looking for a peanut butter overnight oats recipe, simply add a tablespoon (or two) of peanut butter to the mix. For a chocolate protein flavor, use chocolate-flavored protein powder instead of vanilla.

If you prefer steel-cut oats over rolled oats, they can be used interchangeably in this recipe. Just keep in mind that steel-cut oats may require more liquid and longer soaking time.

For those who can’t handle dairy, simply replace cottage cheese with a dairy-free alternative like coconut cream.

Feeling creative? Try adding different fruits like sliced bananas, berries, diced apples or pears. Raisins or dried cranberries also add some natural sweetness to the mix.

Remember to always experiment and find what works best for you. With so many options available, there’s no reason you can’t enjoy delicious and healthy overnight oats every day.

Serving and Pairing

 Make your morning routine a little easier by prepping your breakfast the night before!
Make your morning routine a little easier by prepping your breakfast the night before!

There are many delicious ways to serve and enjoy your high-protein overnight oats recipe. Here are some ideas for pairing:

– Top with fresh fruit: Depending on the season, you can add sliced strawberries, blueberries, raspberries, or peaches to your oats for a burst of flavor and extra nutrition.

– Add nuts and seeds: Walnuts, almonds, pecans, and chia seeds make great toppings for overnight oats, adding a crunchy texture and healthy fats.

– Drizzle with honey or maple syrup: If you want to add a touch of sweetness to your oats without using sugar, opt for honey or maple syrup.

– Serve with yogurt or cottage cheese: For an extra protein boost, pair your oats with a side of Greek yogurt or cottage cheese. This will make your breakfast even more filling and satisfying.

– Enjoy as a snack or dessert: Overnight oats don’t have to be just for breakfast. You can enjoy them as a midday snack or even as a healthy dessert alternative.

The possibilities are endless with this recipe. Feel free to experiment with different toppings and flavors until you find your perfect combination. Whether you’re trying to lose weight, build muscle, or maintain overall health, this high-protein overnight oats recipe is an excellent addition to your diet.

Make-Ahead, Storing and Reheating

 Breakfast of champions? More like breakfast of busy people who still want to eat healthy!
Breakfast of champions? More like breakfast of busy people who still want to eat healthy!

Now that you know how to whip up these nutritious overnight oats, you might be wondering if they can be prepared ahead of time and stored in the fridge for later meals. The good news is that this recipe is perfect for meal prepping!

You can make a batch of overnight oats on Sunday and have breakfast ready for the entire week! I recommend storing them in individual mason jars or glass containers for easy portions. These jars can be stacked in the fridge, saving you valuable space.

When you are ready to enjoy your overnight oats, simply remove them from the fridge and give them a quick stir with a spoon. You may need to add a bit more liquid as they thicken up when chilled. Then top with your favorite toppings like fresh berries, nuts, or anything else you love!

Don’t worry about reheating your oats, as this recipe is meant to be eaten cold. But if you prefer them warm, you may heat them in the microwave for 30 seconds or until just heated through. Be sure to add extra liquid before reheating to ensure that the oats do not dry out.

So now that you know how simple it is to make these overnight oats ahead of time and store them for later meals, there’s no excuse not to have a healthy breakfast every day!

Tips for Perfect Results

 Okay, let's be real. Any breakfast that involves peanut butter is a winner in my book.
Okay, let’s be real. Any breakfast that involves peanut butter is a winner in my book.

When it comes to making overnight oats, there are a few tips and tricks that can help you achieve perfect results every time. From choosing the right ingredients to preparing them in the best possible way, here are some tips to take your overnight oats game to the next level:

1. Use old-fashioned rolled oats instead of quick or instant oats. The texture will be better and less mushy.

2. Use a 2:1 ratio of liquid to oats, but adjust as needed based on your personal preference for thickness.

3. Use high-quality ingredients like organic dairy-free milk, nut butter without additives, and fresh fruit or berries.

4. Let the mixture sit in the refrigerator for at least six hours before consuming. The longer it sits, the thicker and more pudding-like it will become.

5. Mix your dry ingredients (i.e., oats, protein powder, chia seeds, etc.) before adding in your wet ingredients (i.e., milk, yogurt, nut butter).

6. If you want a creamier texture to your oats, try adding cottage cheese or Greek yogurt and blend until smooth.

7. Add nuts and dried fruit just before serving for added crunch and flavor.

8. To make overnight oats more filling and nutritious add hemp seeds either as a topping or stir them into the mixture.

By following these tips, you can create delicious and healthy overnight oats that are loaded with protein and other essential nutrients for a perfect breakfast or snack anytime of day. Whether you prefer classic flavors like peanut butter or fruity combinations with raisins and cinnamon; experimenting with these tips is sure to bring out mouth-watering flavors keeping hunger pangs at bay for longer!


Before I wrap up this article, I want to address some frequently asked questions about this high-protein overnight oats recipe. As a nutritionist and food blogger, I understand the importance of a well-rounded and healthy diet. Therefore, I will make sure to answer all your questions with utmost care and precision. Let’s dive into the FAQ section below.

Are overnight oats a good source of protein?

If you’re looking for a protein-packed breakfast, overnight oats should be your go-to recipe. Oats themselves are already high in protein, but by adding some protein powder and Greek yogurt to the mix, you can easily exceed 35 grams of protein per serving.

How do you add protein to oatmeal naturally?

As a nutritionist and food blogger, I love incorporating a variety of protein sources in my recipes to fuel my body with the essential nutrients it needs. Some of my go-to options include protein powder, collagen peptides, Greek yogurt, egg whites, hemp hearts, peanut butter, almond butter, nuts, and seeds. These ingredients not only add a great source of protein to your meals but also provide you with other beneficial nutrients. In the following sections, I will provide you with some tips and recommendations on how to use these protein sources in healthy cooking and processing. So, let’s dive in!

What are the healthiest oats to use for overnight oats?

If you’re planning to make this recipe, it’s worth noting that rolled oats would make a better fit than steel-cut oats. You have the choice to go for old-fashioned or quick-cook oats, though I highly suggest old-fashioned oats for a smooth and not overly mushy texture. When it comes to the milk, you can utilize your preferred dairy or non-dairy milk variants such as almond milk, coconut milk, oat milk, or soy milk.

How do you add protein to oats?

I’m here to offer you some creative food combinations for breakfast that may not have occurred to you before. Greek yogurt paired with breakfast staples like eggs or egg whites not only create a delicious meal but also provide a healthy start to the day. Adding protein powder or milk to your breakfast can further enhance your energy levels and keep you satiated throughout the day. And don’t forget about some surprising additions like chickpeas, nut butter, bacon, and cottage cheese that can pack a flavorful punch to your morning routine.

Bottom Line

In conclusion, the All Natural High-Protein Overnight Oats Recipe is the perfect meal to start your day on the right foot. In just a few easy steps, you can harness the power of all natural ingredients and create a meal that packs a protein punch while being both healthy and delicious. Whether you’re looking to lose weight or simply maintain a balanced diet, this recipe is an excellent choice. With so many variations and substitutions available, you can easily customize this recipe to fit your personal preferences.

By incorporating high-quality ingredients like cottage cheese, chia seeds, and rolled oats, you can feel confident knowing that you’re providing your body with the nutrients it needs to thrive. So why not give this recipe a try? It’s a simple way to add some variety to your breakfast routine and start each day off on the right foot!

All Natural High-Protein Overnight Oats

All Natural High-Protein Overnight Oats Recipe

Wholesome natural high protein and high fiber breakfast. Very filling and delicious start to the day!
No ratings yet
Prep Time 5 mins
Cook Time 6 hrs
Course Breakfast
Cuisine Healthy
Servings 1 bowl
Calories 388.3 kcal


  • 40 g rolled oats
  • 1 tablespoon walnuts
  • 1 teaspoon cinnamon
  • 1/2 cup skim milk
  • 1/3 cup cottage cheese
  • 2 tablespoons raisins


  • 1. Mix the ingredients well and let them sit in the fridge overnight! If you like you can top with fresh fruit and have coffee on the side.

Add Your Own Notes


Serving: 263gCalories: 388.3kcalCarbohydrates: 54gProtein: 21.8gFat: 10.8gSaturated Fat: 3.1gCholesterol: 12.9mgSodium: 360.3mgFiber: 6.4gSugar: 12.7g
Keyword Breakfast, Brunch, Easy, Egg-free, Free Of..., Healthy, Low Cholesterol, Weeknight
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