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    Home » Recipes

    Protein Overnight Oats

    Published: Sep 9, 2021 by Amber Asakura · This post may contain affiliate links. If you make a purchase using an affiliate link, I receive a small commission at no additional cost to you. Thanks for your support!

    Jump to Recipe Print Recipe

    These protein overnight oats will hit you with 24 grams of protein to keep you satisfied all morning. No chalky protein powder needed.

    Overhead view of two jars of protein overnight oats topped with raspberries, peanut butter, and cacao nibs.

    Now that I've added strength training to my daily routine, I'm doing what I can to get a little more protein in me so I can build some beautiful muscles.

    (Mostly hoping for glute gainz, tbh. Please send juicy booty vibes! 🍑)

    Overnight oats are one of my favorite meals and I'm not ashamed to admit I usually eat them for dinner at least once a week. My usual base recipe (like the one I used in these overnight oats with mango) has a decent amount of protein from the oats, hemp seeds, flax, and soy milk. I wanted to take it up a notch, though, and protein powder is... not my favorite thing. It's super processed, usually overly sweetened with stevia to try to cover up all the weird protein flavors, and, well, hella expensive.

    I thought about adding nut butter, but I'm not trying to make an 800 calorie, high fat bowl of oatmeal, even though peanut butter is one of my true loves.

    Oh, what's that? Peanut butter has a skinny, delicious friend? Oh yeah! Powdered peanut butter to the rescue!

    Let's talk about the recipe!

    Jump to:

    • Recipe Highlights
    • Ingredients
    • Recipe Steps
    • Substitutions and Variations
    • FAQs
    • Protein Overnight Oats Recipe

    Recipe Highlights

    • This protein overnight oats recipe is egg-free and dairy-free, and it's also made without protein powder, added sugar, wheat, gluten, or oil.
    • Old fashioned rolled oats make it whole grain. One serving gives you an awesome 13 grams of fiber. You're gonna be a poopin' champ!
    • You'll get 24 grams of protein per serving, thanks to the soy milk, oats, hemp seeds, ground flax, and our new bff, powdered peanut butter.

    Ingredients

    The full recipe is in the recipe card at the end of this post, but here's a quick look at the ingredients you'll need to make protein overnight oats.

    Ingredients to make protein overnight oats.
    • banana
    • oats
    • unsweetened soy milk
    • powdered peanut butter
    • ground flax seeds
    • hemp seeds
    • vanilla extract
    • salt

    Recipe Steps

    First, peel your banana and mash it up in a large bowl.

    Peeled bananas in a bowl with a fork.
    Mashed bananas in a bowl with a fork.

    Add the oats, powdered peanut butter, flax, hemp seeds, vanilla, and salt and stir it up.

    Protein overnight oats dry ingredients in a bowl.
    Dry ingredients mixed with mashed banana before adding soy milk.

    Add the soy milk and give it a good stir.

    Soy milk being poured into oat and banana mixture.
    Prepared overnight oats in a large bowl.

    Divide the mixture between three jars and pop them in the fridge for at least 4 hours, but preferably overnight.

    The next morning, add your toppings and dig in!

    Two jars of protein overnight oats topped with raspberries, peanut butter, and cacao nibs.

    Substitutions and Variations

    Feel free to play around with different plant milks and toppings.

    • Soy milk - some of the protein comes from soy milk, so if you need to use a substitution, use something high-protein like Ripple pea milk
    • Raspberries - use blueberries, blackberries, or pitted cherries instead
    • Added flavor - Unsweetened vanilla soy milk would also be good here

    FAQs

    What oats are best for overnight oats?

    Old fashioned rolled oats are my favorite choice for overnight oats. They end up nice and creamy after soaking up the liquid overnight. Quick-cooking oats will absorb too much liquid and end up mushy. Steel-cut oats won't absorb the liquid very well without being cooked. Stick to old fashioned oats!


    Can I eat overnight oats cold?

    Overnight oats are delicious eaten cold and I love eating them straight out of the fridge when it's warm outside. If you prefer warm oats, make sure you're using a microwave-safe container and warm them in the microwave for a couple minutes, stirring every 30 seconds until they're heated to your liking. Add the toppings after heating the oats up.


    Can I make overnight oats for meal prep?

    Overnight oats are a great make-ahead breakfast. They will stay good in the fridge for up to 5 days. I recommend storing them without any toppings and adding the fruit just before you eat.

    Overhead view of a jar of protein overnight oats topped with raspberries, peanut butter, and cacao nibs with a spoon taking a scoop out of the oats..

    If you like peanut butter and oats, you might also like these peanut buttery oat and hemp seed cookies.

    Did you make this recipe? Please let me know how it turned out! Leave a rating and comment below, and share a picture on Instagram so I can drool over it.

    Overhead view of two jars of protein overnight oats topped with raspberries, peanut butter, and cacao nibs.

    Protein Overnight Oats (No Protein Powder)

    Amber Asakura
    These protein overnight oats will hit you with 24 grams of vegan protein to keep you satisfied all morning. No chalky protein powder needed.
    5 from 12 votes
    Print Recipe Pin Recipe
    Prevent your screen from going dark
    Prep Time 5 mins
    Refrigerating Time 4 hrs
    Total Time 4 hrs 5 mins
    Course Breakfast
    Cuisine American
    Diet gluten-free, oil-free, vegan
    Makes 3 servings

    Ingredients
     

    • 1 (110 g) ripe banana, peeled
    • 1 ½ cups (121 g) old fashioned rolled oats
    • 1 ½ cups (360 g) unsweetened soy milk, see notes for substitutions
    • ⅔ cup (60 g) powdered peanut butter, I like Naked PB
    • 3 Tablespoons (21 g) ground flax seeds, can sub chia seeds
    • 2 Tablespoons (20 g) hemp hearts
    • 1 teaspoon vanilla extract
    • ¼ teaspoon salt

    Toppings (optional)

    • ¼ cup (40 g) raspberries
    • ½ Tablespoon (8 g) peanut butter
    • ½ teaspoon cacao nibs

    Instructions
     

    • In a medium bowl, mash the banana until there are no large chunks. Add the oats, powdered peanut butter, flax, hemp seeds, vanilla, and salt and stir until combined.
    • Add the soy milk and stir until no lumps or dry spots remain.
    • Divide the mixture evenly between three jars. Cover and refrigerate at least 4 hours, but preferably overnight.
    • The next morning, either heat up the oats before adding the optional toppings, or just add the toppings and enjoy the oatmeal cold. This can be eaten straight out of the jar if you have room to add the toppings, or served in a bowl if you need more room.

    Notes

    Notes: The soy milk contributes 3.5 grams of protein to each serving of oatmeal, so replacing it with another unsweetened high-protein plant milk like Ripple pea milk would be your best bet if you want to keep the protein content on the higher end. If you’re less concerned about protein, you can use another unsweetened non-dairy milk, like almond or oat milk.
    Nutrition information is for one serving with toppings.

    Nutrition

    Calories: 408.7kcalCarbohydrates: 50.8gProtein: 24.2gFat: 14gSaturated Fat: 1.5gSodium: 253.6mgPotassium: 812.64mgFiber: 13.4gSugar: 8.5gVitamin A: 284.16IUVitamin C: 7.37mgCalcium: 212.2mgIron: 4.25mg

    *Nutrition Disclaimer*

    Nutrition information is an estimate. If you are concerned about the accuracy of nutrition information, I encourage you to weigh your ingredients and use a tracking app like Cronometer for more accurate nutritional data.

    Keywords gluten free, high protein, oil free, overnight oats, peanut butter oatmeal, peanut butter powder, protein overnight oats, vegan
    Tried this recipe?Leave a comment and rating to let me know what you think!
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    Reader Interactions

    Comments

    1. Shanelle says

      September 09, 2021 at 9:34 pm

      5 stars
      Perfect for Fall!

    2. Jean says

      September 09, 2021 at 10:33 pm

      5 stars
      yes! this is how we prepare our breakfast, so good!

    3. Kayla DiMaggio says

      September 10, 2021 at 9:43 am

      5 stars
      Anytime I can have a make ahead breakfast is a win for me. These were so delicious and filled me up all the way until lunch!

    4. serena says

      September 10, 2021 at 2:30 pm

      5 stars
      I love that I can make a few of these for weekly meal preps!

    Primary Sidebar

    Hi, I'm Amber!

    I'm here to show you that making delicious, nutrient-dense vegan recipes at home can be super easy, inexpensive, and pretty damn fun. Whether you're strictly whole food plant based or just looking to add a little nutrition to your life, I got you covered!

    Oh, and I hope you have a good sense of humor. If the name of this blog tells you anything, you might know I like to keep things interesting. :)

    More about The Throbbing Eggplant →

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