The Best High Protein Overnight Oats

Overnight oats are the perfect high-protein snack for any time. They are also the perfect balance of carbs, fats, and proteins and can be easily adapted to taste preferences. They are also easy and quick to make. As an endurance athlete, having a go-to snack post-workout is a must and these always hit the spot.

I personally love eating these high-protein overnight oats after a run or for breakfast and as a mid-day pick-me-up. I know, I know. The texture of them just does not do it for some people but I am strange and I like mushy food. Though I will admit, if you are not in the mood for them they can be a bit hard to get down.

These specific overnight oats are quite high in protein due to the use of higher protein milk, powdered nut butter, and Greek yogurt. Those ingredients combined with the others create a great balance of healthy fats, protein, and carbs.

How to Customize Overnight Oats

The ability to customize overnight oats is definitely easy and a major selling point. I have made tons of different ones. In the fall I really like to make pumpkin and apple pie overnight oats… yum.

Using this recipe you can easily swap out the flavor of yogurt and the type of fruit you use to change the flavor profile. You can also use plain yogurt and add honey or pure maple syrup for sweetener if you prefer a cleaner spin on them. You will want to be sure to use 0% fat yogurt if you want the fat content to remain low. You can also try different spices like nutmeg, turmeric, different pie spice blends, and even cocoa powder.

If you are looking for more carbs in your overnight oats you can add more oats (you will also have to add 1/4 – 1/2 cups more of milk) or you can add more fruit or additional sweetener. For more fat, you can opt for a yogurt that isn’t 0% fat or use real nut butter instead of powdered. In this recipe, most of the fat comes from the use of chia seeds which are loaded with healthy fats and fiber.

If you want your overnight oats to be even higher in protein that is absolutely an option. You can add a 1/2-1 scoop of your favorite protein powder and another 1/4 to 1/2 cup of milk to up to protein content. This will also alter the other macros.

I really love the Bare Performance Nutrition protein powders. It is high quality and they have a variety of fun flavors. I also love the Fairlife Core Power Protein Shakes and I think next time I will just swap my regular milk for this!

The Overnight Oats Recipe

This recipe is easy, affordable, and customizable. Have fun and experiment with flavors! We have included some flavor suggestions below this recipe that we came up with.

First, you will need a container. I used wide-mouth 16-ounce jars because the wide mouth makes it easier to get the ingredients in without making a mess. HOWEVER, I am just dying to order these cute meal prep jars. I am absolutely ordering these soon

Peachy Berry Overnight Oats

Notes: I like my overnight oats thick, if you prefer them a bit runnier you should add an additional 1/4 cup of milk. I also like to add a sprinkle of salt to bring out the flavors. If you prefer, you can place your fruit on top after shaking, I like it all mixed in tho!

Serving Size:

1

Time:

Less than 5 minutes

Difficulty:

Easy

Ingredients

• 1/4 cup old-fashioned oats
• 1 tsp chia seeds 
• 1 tbsp powdered nut butter
• 1/4 tsp cinnamon
• 1/4 ish cup of berries or other fruit 
• 1/4 cup Fairlife 2% milk
• 1 container light & fit Greek yogurt

Directions

1. Prepare your containers, jars or regular Tupperware containers will work fine.
2. Add oats, chia seeds, powdered nut butter, and cinnamon to the jar and give it a good stir.
3. Add milk, yogurt, and fruit.
4. Place the lid on TIGHTLY.
5. Shake—shake—shake 

Total Calories: 245

Macros: 4.5g fat, 20g protein, 31g carbs 

More Overnight Oat Flavors

• Peanut Butter Banana Overnight Oats: Use vanilla yogurt and peanut butter powder (or the real thing) then add sliced bananas.
• Warm Apple Pie Overnight Oats: Use vanilla or Dannon Light + Fit caramel apple pie yogurt and add diced cooked apples sprinkled with cinnamon.
• Fudgy Peanut Butter Brownie Overnight Oats: Use vanilla yogurt and peanut butter powder (or the real thing) and substitute the regular Fairlife milk for chocolate Fairlife milk and add 1 TBSP cocoa powder.
• Strawberry Shortcake Overnight Oats: Use vanilla or strawberry yogurt and add diced-up strawberries, for extra protein use the Fairlife Core Power Protein Shake instead of milk.
• Banana Bread Overnight Oats: Use vanilla or banana yogurt and peanut butter powder then add sliced bananas, cinnamon, and roasted and salted pecans or walnuts.

Takeaways

I consider myself to be an athlete so I am not always watching calories but currently, I have some extra pounds to shed and these overnight oats are a filling and well-rounded small meal or snack.

If you are an athlete and you are currently working out at a high volume you will want to consider adding real nut butter and sweeteners to up the calories so you can meet your body’s demands. I mentioned that these are easily customizable when it comes to flavor, but they are also customizable calorie-wise.

These high-protein overnight oats are a versatile and satiating option for those looking to shed some extra pounds or fuel their active lifestyle. Easily customizable in terms of flavors and calories, these oats can be tailored to fit your specific dietary needs.

Whether you’re an athlete or simply seeking a nutritious snack, these overnight oats are a delicious and convenient choice. Fuel your body right with this wholesome meal!