The Best High-Protein Overnight Oats (No Protein Powder)
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Is it possible to make low-calorie high-protein overnight oats without protein powder? Absolutely, and you’re in for a treat!
Even though old-fashioned rolled oats are my pantry staple and there are tons of amazing oat recipes, every new idea makes me love them even more.
This time I decided to create the highest protein oatmeal with the simplest ingredients on hand. It resulted in an amazing breakfast recipe delivering 23 grams of protein per serving with NO protein powder.
What are overnight oats?
Overnight oats are an ideal way to enjoy your morning oats without cooking. They’re a bright example of effortless meal prep and fabulous nutrient count.
Raw oats get soaked in milk, yogurt or water overnight instead of being cooked on the stovetop or in a microwave.
My favorite ingredients to add are milk of choice, Greek yogurt, chia seeds, fresh berries and other fruits.
Health benefits of eating high protein overnight oats
As a rich source of protein, complex carbohydrates, fiber and healthy fats, oats proudly hold the title of a nutritional powerhouse.
They also carry many vitamins and minerals, like iron, magnesium, phosphorus, zinc, and B vitamins.
While oats are wholesome on their own, turning them into high-protein overnight oats with delicious add-ins paves the way for even more benefits.
Take chia seeds, for example! They’re packed with dietary fiber, protein and omega-3 fatty acids.
Soy milk—to add more protein and make the most of its beneficial effects on heart health and weight management.
Greek yogurt is another high-protein ingredient that lets you skip protein powder and get a jump on your vitamin, mineral and probiotic consumption.
The combination of these advantages provides a filling meal with 436 calories, 23 grams of protein and 12 grams of fiber. What an amazing way to feel full and maintain a healthy weight!
If you want to learn more about high-protein dieting, it’s worth checking out our FREE 7-day vegetarian high-protein meal plan.
Let’s get acquainted with the components of this overnight protein oatmeal.
Old-fashioned rolled oats make beautiful protein oatmeal. They will soak up the milk and yogurt and adopt a lovely creamy texture.
I don’t recommend quick oats because they will get soggy or steel-cut oats due to their firmer and chewier consistency.
If I can add some chia seeds to a recipe, I will!
In addition to their amazing nutritional benefits, chia seeds will furnish your overnight oats with a nice pearly texture.
It’s always a good practice to add a pinch of salt when working with oats to bring out their taste. It’ll also help harmonize the sweet flavors.
My choice for this recipe was soy milk as the highest protein non-dairy milk. You can substitute it with your milk of choice but if you want that extra boost of overnight oatmeal protein, soy milk (or cow’s milk if you like) is the key.
Low-fat Greek yogurt
I love how the thick and creamy texture of Green yogurt works in overnight oats recipes. Using the low-fat variety will cut extra calories without compromising the taste.
Honey (or maple syrup)
Honey has several advantages over sugar like more nutrients and a less processed constitution. It’s also sweeter meaning you can use less of it.
In case you don’t have honey, maple syrup is also better than refined sugar.
It’s an aromatic heaven to open that small bottle of vanilla extract I have stacked in my kitchen cupboard. You’ll only need 1/4 teaspoon of it to add that irresistible vanilla flavor.
You can also skip the vanilla if you’re not a fan or replace it with pure maple syrup, almond extract or even rum or brandy.
Kiwi bestows a new title on this recipe: fruity overnight oats! It pairs nicely with yogurt and honey providing a slightly tropical flavor.
Kiwi is also a vitamin treasure trove, especially high in vitamin C.
If kiwi isn’t your style, free to explore other fresh fruit options. I suggest pineapple or mango to carry on with the tropical vibes.
Optional add-ins and toppings
Roasted coconut flakes
You can bake coconut flakes in the oven for about 5-10 minutes or toast them on the stove. Either way, you’ll get a beautiful nutty and crisp topping for your overnight oatmeal.
If you feel like changing things up, use any of your favorite toppings. Craving some pumpkin seeds or a sprinkle of dark chocolate chips on top? Cacao nibs? Why not?
How much protein in overnight oats
These overnight oats pack 23 grams of protein per serving.
How many calories
These high-protein breakfast oats contain 436 calories. Considering the balanced mix of nutrients in the recipe, it’s a pleasing calorie count for the first meal of the day.
Here’s a quick overview of 1 serving:
So these low-calorie high-protein overnight oats provide a satisfying breakfast idea under 450 calories. You can also make a vegan high-protein version using dairy-free yogurt and maple syrup instead of honey.
One of the perks of this oatmeal recipe is that you need minimal equipment to throw it together.
Mason jar or airtight container
Use a 400 to 500-ml mason jar or a food-safe airtight container for convenient storage and transportation. They have secure lids so you can take your high-protein oats on the go.
These containers are also great for storing oatmeal overnight as they seal in the freshness and allow the flavors to blend.
Keep the recipe card open in case you need to go over the ingredient list. You can even print it out and keep it for your future meal prepping needs.
How to make high protein overnight oats
Time needed: 10 minutes
Finally, let’s get to the fun part!
- Gather all of the necessary ingredients
If you have all the basic and additional ingredients, you’re on the right track to make protein-packed overnight oats.
Let’s review the complete ingredient list again: rolled oats, chia seeds, salt, soy milk, low-fat Greek yogurt, honey, vanilla extract, kiwi, and roasted coconut flakes.
- Add dry ingredients to a mason jar or airtight container
Gather rolled oats, chia seeds, and salt and add them to your jar or container.
- Stir in wet ingredients and mix well
Add low-fat Greek yogurt, honey, vanilla extract, and kiwi and mix them with the dry ingredients.
- Secure the lid on the mason jar or airtight container and place in refrigerator
Close your container and put it in the fridge overnight. It can be tough to wait but it takes a minimum of 4-6 hours to develop the right texture.
All that matters is that you have a deliciously healthy breakfast option waiting for you in the fridge!
Stir your overnight oats mixture and top it with roasted coconut flakes before digging in.
I usually eat my overnight oats cold but it’s not a problem to heat them up and enjoy them as a regular oatmeal.
Variations for high protein overnight oats recipes
You can design an overnight oats recipe with pretty much anything.
A good splash of milk or yogurt, fresh fruit, frozen berries, nut butter (almond butter, peanut butter or seed butter), and various additional toppings provide exceptional flavor variations.
You can explore your options with regular milk, coconut milk, almond milk, and even pea milk which doesn’t lag behind soy milk in protein content.
More recipes like this
Whenever I need a quick and nutritious breakfast, I choose one of our overnight oats in a jar recipes and I’m ready to conquer the day.
You can also explore other oat high-protein recipes:
- Add rolled oats, chia seeds, honey, salt, vanilla, soy milk, yogurt and diced kiwi to a 13.5 to 16.9 oz (400 to 500 ml) sized mason jar. Mix well.½ cup rolled oats, 1 tbsp chia seeds, 1 tsp honey, Salt to taste, ¼ tsp vanilla extract, 1 cup soy milk, ⅓ cup low fat Greek yogurt, 1 kiwi
- Close the jar with lid and rest overnight in the fridge.
- Stir the overnight oats and top with roasted coconut flakes. Add extra honey or syrup per taste. Enjoy!1 ½ tsp coconut flakes
- Tips: Almost any fruits works in the Overnight Oats, and the more tropical, the better!
- Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
Even though this recipe requires very simple ingredients and methods, I have a few tips for you to make the most out of your fruity overnight oats:
- If you want your oats to have a nice natural sweetness, a pinch of salt is a must.
- Sprinkle additional toppings just before serving. You want those coconut flakes to keep their crunch!
- Don’t forget to stir your oat mixture before eating to combine the textures at the top and the bottom of the jar.
People also ask
If you need an extra protein boost, you can sneak in a scoop of protein powder. There are various brands that offer flavored (vanilla or chocolate protein powder) and unflavored types.
Just make sure to check the ingredient list to avoid any nasty components.
Proats (protein oats) are good for weight loss because they’re packed with protein which helps you stay full for longer. Oats are also rich in beta-glucan—a type of fiber known to help lower bad cholesterol.
I hope these tropical overnight oats will offer a delicious flavor and boost of proteins! What optional toppings and add-ins would you choose for your protein-packed breakfast?