Protein Overnight Oats (40g Protein)
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 get 40 grams of protein.
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Servings: 1 person
Calories: 437kcal
Equipment
- 1 16-ounce mason jar or glass jar
Ingredients
- 1/2 cup rolled oats
- 1/2 cup high protein dairy milk extra milk, if needed
- 1 teaspoon chia seed
- 1 scoop unflavored unsweetened protein powder I like Garden of Life
- 1/4 cup full-fat cottage cheese
- 1-3 teaspoons pure maple syrup or sweetener of choice
Instructions
- In a 16-ounce mason jar, stir together the rolled oats, chia seeds, and protein powder until evenly combined.
- Add the cottage cheese and high-protein milk. Stir thoroughly until everything is well mixed and the oats are fully covered. Because this version contains both protein powder and cottage cheese, you will likely need an extra splash of milk to loosen the mixture slightly before refrigerating. The liquid should be covering the oats.
- Place the lid on and refrigerate overnight (at least 4 hours, ideally 7–8).
- In the morning, give it a few good stirs. Add maple syrup and additional milk if needed to reach your desired consistency. This version is thick, creamy, and extremely filling.
Notes
Liquid Adjustments:
High-protein overnight oats will be thicker than regular overnight oats. Make sure the oats are fully covered in liquid before refrigerating. In the morning, stir first, then add sweetener, and adjust with a splash or two of milk until you reach your preferred consistency. Prevent Clumping:
Always stir protein powder or collagen into the dry oats before adding liquid. This prevents clumps and helps everything blend evenly. Using Dairy vs. Non-Dairy Milk:
Regular dairy milk adds about 4g of protein per ½ cup. High-protein dairy milk adds about 6–7g per ½ cup. Almond or coconut milk works fine but will keep the protein lower unless paired with another protein source. Sweetener Tip:
I recommend adding maple syrup or honey in the morning after the oats have thickened. It helps loosen the texture slightly and lets you control the sweetness. Meal Prep:
Store in individual 16-ounce mason jars for portion control, or multiply the recipe and store in one large covered container. Oats will keep well in the refrigerator for up to 4 days. Flavor Variations:
Once you choose your protein base, you can turn this into any of my overnight oats flavors — blueberry, strawberry cheesecake, cherry, carrot cake, chocolate peanut butter, vanilla, and more.
High-protein overnight oats will be thicker than regular overnight oats. Make sure the oats are fully covered in liquid before refrigerating. In the morning, stir first, then add sweetener, and adjust with a splash or two of milk until you reach your preferred consistency. Prevent Clumping:
Always stir protein powder or collagen into the dry oats before adding liquid. This prevents clumps and helps everything blend evenly. Using Dairy vs. Non-Dairy Milk:
Regular dairy milk adds about 4g of protein per ½ cup. High-protein dairy milk adds about 6–7g per ½ cup. Almond or coconut milk works fine but will keep the protein lower unless paired with another protein source. Sweetener Tip:
I recommend adding maple syrup or honey in the morning after the oats have thickened. It helps loosen the texture slightly and lets you control the sweetness. Meal Prep:
Store in individual 16-ounce mason jars for portion control, or multiply the recipe and store in one large covered container. Oats will keep well in the refrigerator for up to 4 days. Flavor Variations:
Once you choose your protein base, you can turn this into any of my overnight oats flavors — blueberry, strawberry cheesecake, cherry, carrot cake, chocolate peanut butter, vanilla, and more.
Nutrition
Serving: 1g | Calories: 437kcal | Carbohydrates: 44g | Protein: 41g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 74mg | Sodium: 260mg | Potassium: 506mg | Fiber: 5g | Sugar: 14g | Vitamin A: 353IU | Vitamin C: 0.1mg | Calcium: 346mg | Iron: 4mg