Protein Overnight Oats (4 Easy Ways to Get 25–40g)

Protein overnight oats are the perfect high-protein breakfast that doesn’t involve eggs. If you love overnight oats but want to increase the protein to stay fuller longer or simply hit your daily protein goals, this recipe will show you exactly how to do it.

I’ll show you four different ways to add between 25 and 40 grams of protein to your overnight oats using simple ingredients like protein powder, collagen, Greek yogurt, or cottage cheese. 

You’ll start with a reliable base recipe and learn how to adjust the liquid and texture properly so your oats turn out thick, creamy, and satisfying every time.

Whether you’re focused on weight loss or just want a more balanced breakfast that keeps you full all morning, these protein overnight oats make it easy to stay consistent with healthy eating.

Quick Look at the Recipe

• Prep Time: 5 minutes
• Soak Time: 4–8 hours
• Method: No-cook, refrigerated overnight
• Protein Per Jar: 25–40g (depending on ingredients)
• Best For: High-protein meal prep breakfast

The Base Recipe Ingredients (Start Here First)

Before we talk about adding protein, we need to start with a solid overnight oats foundation. This is the exact base I use for every single variation on my blog.

½ cup rolled oats + ½ cup milk + 1 teaspoon chia seeds

• Rolled oats (old-fashioned oats) are essential. I’ve tested quick oats and steel-cut oats many times over the years. Quick oats turn mushy and gummy. Steel-cut oats stay too firm unless partially cooked first – which defeats the purpose of this being an easy, no-cook recipe. Rolled oats consistently give the best creamy-but-structured texture after soaking overnight.
• Milk is where your protein can start increasing right away. If you use unsweetened almond milk, protein will stay minimal. If you use regular dairy milk, that ½ cup adds about 4 grams of protein. If you use a high-protein dairy milk, that same ½ cup adds about 6–7 grams of protein.
• Chia seeds are a superfood I always include. Over the years, I’ve found that chia seeds are what create that thick, pudding-like texture people love in overnight oats. Without them, the oats soften but can feel more mushy than creamy. They also add fiber and a small boost of protein.

4 Ways to Add 25–40g of Protein

Here are the four ways I personally like to add protein into my overnight oats recipes. Each one gives you a different texture and flavor, so you can choose what works best for your taste preferences and protein goals.

Protein Option #1: Protein Powder (11–22g+)

Protein powder is the easiest way to dramatically increase protein.

Amount to Use:

• 2 tablespoons: 10–12g protein
• 1 full scoop: 18–22g protein

Flavor & Texture: Protein powder thickens oats significantly. A full scoop creates a much thicker, slightly denser texture. Some powders can feel chalky or gritty – which is why I always say: your oats will only taste as good as your protein powder.

My go-to is Garden of Life Unflavored Organic Protein Powder. I prefer unflavored so I can control sweetness myself. If you love flavored protein powder, vanilla and chocolate both work just fine.

Important tip: Always mix the protein powder into the dry oats first, before adding any milk. This helps prevent clumping and makes it much easier to blend smoothly. Then slowly pour in the liquid, stirring as you go, until all the oats are fully covered. Because protein powder thickens overnight oats quite a bit, you’ll likely need a little extra milk when you first mix it together — and possibly another splash in the morning to loosen it up to your preferred consistency.

Protein Option #2: Collagen Powder (18–20g)

Collagen is one of my favorite protein boosts.

Amount to Use:

• 1 scoop: 18–20g protein

Flavor & Texture: Collagen dissolves smoothly and does not create the gritty texture protein powder sometimes does. It thickens slightly but not as dramatically.

If you want higher protein without altering flavor much, collagen is a great choice.

Brands I Use:

• Thrive Market Collagen
• Vital Proteins
• Garden of Life

Same rule applies: stir into oats before adding liquid.

Protein Option #3: Greek or Icelandic Yogurt (4–12g)

Amount to Use:

• 2 tablespoons: 3–5g protein
• ¼ cup: 6–12g protein (depending on brand)

Siggi’s Icelandic yogurt is higher in protein and works great.

Flavor & Texture: Yogurt adds a rich, creamy texture along with a noticeable tang. If you enjoy that slightly cheesecake-like flavor, it’s a great option for boosting protein. However, if you prefer a more neutral taste, cottage cheese may be the better choice. I recommend using plain yogurt to avoid added sugars. You can find a full breakdown and step-by-step guide in my overnight oats with yogurt post.

Protein Option #4: Cottage Cheese (6–7g per ¼ cup)

Amount to Use:

• ¼ cup: 6–7g protein

Flavor & Texture: Cottage cheese is one of my favorite ways to add protein. It’s mellow, creamy, and doesn’t add tang like yogurt does. It almost creates a cheesecake-like texture without being overpowering. If you’ve never tried it, I highly recommend checking out my cottage cheese overnight oats recipe.

You can find all of my favorite jars, protein powders, collagen powders, and pantry staples in my Amazon storefront — everything I use weekly for overnight oats.

Expert Tips for Perfect Protein Overnight Oats

• If you’re using protein powder or collagen, always stir the powder into the dry oats first before adding milk. This prevents clumping and helps everything dissolve more evenly once the liquid is added. If you add powder after the milk, you’ll spend a lot more time trying to smooth it out.
• Expect high-protein oats to be thicker in the morning. That’s not a mistake – it’s how they’re supposed to look. I always add my sweetener first, give it a few good stirs, and then decide if I need more milk. It’s much easier to loosen oats in the morning than to fix oats that were made too thin the night before.
• If you want to push protein even higher, you can combine sources. For example, use a scoop of protein powder with cottage cheese and high-protein dairy milk. That combination is how we reach 40 grams of protein in one jar. See the recipe card below for details.
• And if you’re using these as part of a weight loss plan, remember that higher protein is helpful — but added nut butters, sweeteners, and toppings still contribute calories. Protein helps with fullness, but balance still matters.
• For meal prep, I personally use 16-ounce mason jars because they’re portion-controlled and easy to grab. But you can absolutely multiply the recipe and make it in one large covered container for the week. Just scoop out what you need in the morning and adjust the consistency with milk before eating.

Flavor Ideas & Variations

Once you have your protein base mixed, this is where it gets fun.

• If you love fruity oats, try turning your protein base into my Blueberry Overnight Oatmeal by stirring in frozen blueberries and mashed banana. It’s naturally sweet, high in fiber, and one of my most popular recipes.
• For something dessert-inspired, my Black Forest Overnight Oats combine cherries, cocoa, and chocolate for a rich, satisfying breakfast that still fits into a balanced meal plan.
• If you prefer something warm and cozy, my Carrot Cake Overnight Oats add grated carrot, cinnamon, and maple syrup for a cake-for-breakfast feel – and it works beautifully with cottage cheese added for extra protein.
• My Cherry Overnight Oats are simple but flavorful, using frozen cherries and a touch of vanilla. They pair especially well with collagen powder for a smooth texture.
• If you’re a chocolate lover, you can stir peanut butter into your protein base and turn it into my Chocolate Peanut Butter Overnight Oats, which is thick, creamy, and incredibly filling.
• If you love a creamy, dessert-inspired breakfast, Strawberry Cheesecake Overnight Oats are a perfect fit for a high-protein base. The strawberries add natural sweetness, and when paired with yogurt or cottage cheese, you get that classic cheesecake flavor in a balanced, protein-packed jar.
• Raspberry Overnight Oats are bright and slightly tart, perfect if you don’t love overly sweet breakfasts. The berries soften overnight and add beautiful flavor, especially when combined with protein powder or collagen for a clean, high-protein twist.
• Vanilla Overnight Oats are simple, classic, and incredibly versatile. A splash of vanilla and a little maple syrup create the perfect base to layer in extra protein while keeping the flavor smooth and balanced.

If You Made This…

If you made these protein overnight oats, I’d love to hear how you customized them! Did you go with protein powder, collagen, yogurt, or cottage cheese? Did you try the 40-gram version?

Leave a comment below and let me know which method you used and how it turned out. Your tips and variations always help other readers (and honestly, they give me new ideas too).