Protein Oatmeal

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Level up your overnight oats with protein powder and make this filling and tasty Protein oatmeal. It is a nourishing way to make your mornings a little more delicious and loaded with oats, milk, chia seeds, and your favorite toppings.

If you, like me, cherish a breakfast rich in protein, you’ll definitely want to try making my Acai Bowl, too.

Top view of six mason jars with protein oatmeal, each topped with various fruits and nuts.


Overnight oats are one of my favorite make-ahead breakfast recipes because they taste great and keep me fueled at least until lunch. However, there’s an easy way to “bulk” up overnight oats so that they’re even better and more filling: enter, protein powder. This recipe for protein overnight oats is a delicious, balanced breakfast that you can have ready for the fridge in a snap. I make my overnight protein oatmeal with milk and chia seeds in mason jars and then load it up with fresh fruit and other quick toppings like nuts and chocolate shavings. It’s good to go all week long!

Why You’ll Love This Protein Oatmeal Recipe

  • Easy meal prep. High-protein overnight oats are a wholesome and tasty breakfast that’s quick and easy.
  • They’re Good for you. Oats are high in fiber and other nutrients, and protein powder kicks your basic oatmeal into high gear. 
  • Customizable. Customize overnight oats with fresh fruit, nuts, seeds, and more nourishing ingredients and add-ins.

How to Make Protein Oatmeal

This recipe makes enough for 2 portions of protein powder oatmeal, enough to fill two jars for an easy make-ahead breakfast. Feel free to double or even triple the recipe as needed.

  1. Combine the ingredients. First, add oats to two bowls or jars (whichever you’re using). Add protein powder, chia seeds, and stir in the milk.
  2. Refrigerate overnight. Next, cover the oatmeal and pop it into the fridge overnight or for a minimum of 4 hours.
  3. Add toppings. Take the oats out of the fridge, stir, and add a drizzle of milk. Serve the oatmeal topped with berries, bananas, and other fresh, nutritious toppings.

Oatmeal Flavor Variations

  • Cinnamon and vanilla. Make your oats with vanilla protein powder and cinnamon.
  • Chocolate. Stir in chocolate protein powder and cacao powder, and top with cacao nibs.
  • Nut Butter. For an easy variation of peanut butter overnight oats, add a couple of spoonfuls of peanut butter or your choice of nut or seed butter, like almond butter or sunflower seed butter.
  • Tropical. Top with shaved coconut, diced (and drained) canned pineapple, and chopped mango.
  • Banana nut. Stir in ground cinnamon and top your oats with banana slices and chopped pecans.

Toppings Ideas

Top protein oatmeal with fresh strawberries, blueberries, or raspberries. You can also use sliced apples, bananas, and peaches. Sprinkle on some shredded or shaved coconut. For even more protein, stir in your choice of plain or flavored yogurt or cottage cheese.

Photo of mason jars filled with protein oatmeal and topped with fruits.

Recipe Tips

  • Avoid quick-oats when making overnight oatmeal because they get soggy after soaking in milk for long periods of time.
  • Add a sweetener. Some protein powders include sweeteners. However, if you like it sweeter, stir in your choice of honey, maple syrup, brown sugar, or another sweetener.
  • Enhance the flavor. Add a pinch of sea salt to boost the flavors of the oatmeal.
  • For best results, let your oats sit and soak in the fridge overnight. You also don’t have to enjoy them right away – overnight oats can be refrigerated for 3 to 5 days.
  • Stir the oats before serving. Give the oats a stir after you take them out of the fridge, as some of the liquid may have settled.

How to Store Leftovers

Fridge. Return any leftover overnight oats to the fridge, but leave off the toppings. Oatmeal can be refrigerated in airtight containers for up to 5 days. Perfect for meal prep!

Freezer. To freeze overnight oats, store your prepared oatmeal in a freezer-safe container and freeze for up to 6 months. Thaw the oats in the fridge overnight before serving.

Side view of two mason jars filled with oatmeal and topped with berries and nuts.

More High Protein Breakfast Ideas

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5 from 3 votes

Protein Oatmeal

Upgrade your overnight oats with Protein Oatmeal, a nourishing make-ahead breakfast with oats, milk, chia seeds, and your favorite toppings.
Prep Time: 5 minutes
Chill: 4 hours
Total Time: 4 hours 15 minutes
Servings: 2 servings


For The Protein Oatmeal


  • berries
  • banana slices
  • coconut shavings
  • chocolate shavings
  • chopped nuts
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  • Divide up the rolled oats, protein powder, and chia seeds into two bowls or two jars. Stir in the milk.
  • Cover with the lids and refrigerate for at least 4 hours or overnight.
  • Remove from the fridge; stir, and add more milk if needed.
  • Garnish with your favorite toppings like berries, banana slices, coconut shavings, etc., and enjoy.


  • Oats: Use a cup of old-fashioned rolled oats, not quick oats.
  • Chia Seeds: Chia seeds are a top pick for a protein boost. If not available, ground flax seeds are a great substitute.
  • Milk: Use either whole or 2% milk. Plant-based alternatives like almond, oat, coconut, or soy milk can also be used.
  • Sweeten as Needed: Some protein powders are already sweetened, but you can add honey, maple syrup, or other sweeteners for extra flavor.
  • Flavor Boost: A pinch of sea salt can flavor the oatmeal.
  • Soak: For the best texture, refrigerate the oats overnight. They’ll keep well for 3 to 5 days in the fridge.
  • Stir Until Smooth: Stir your oats well after taking them out of the fridge to redistribute any settled liquid.


Calories: 401kcal | Carbohydrates: 41g | Protein: 35g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 67mg | Sodium: 113mg | Potassium: 527mg | Fiber: 6g | Sugar: 11g | Vitamin A: 372IU | Vitamin C: 0.1mg | Calcium: 372mg | Iron: 4mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

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