Overnight oats are a breakfast game-changer, especially if you’re short on time and need a grab and go option. Whip up a batch of these bad boys in your bulk meal prep containers on Sunday night, and you’ve got a ready-to-eat, high protein, nutritious breakfast waiting for you every morning.
PRO TIP: toss a scoop of whey protein powder into your oats to increase the protein content, which will keep you full and focused through the morning.
These oats are super versatile and will stay fresh for up to 5 days in the fridge.
So, whether you’re looking to shed some pounds or just need a solid, tasty start to your day, these oats have got your back.
Here are 3 delicious overnight oats recipes that are low in sugar and packed with protein:
Vanilla Overnight Oats
If you are a fan of vanilla-flavored anything, then you will love these overnight oats.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk
- 1 scoop vanilla whey protein powder
- 1 tablespoon chia seeds
- 1/4 teaspoon vanilla extract
- Optional: 1/4 cup fresh berries for topping
Directions:
- In a jar or container, combine the oats, almond milk, whey protein powder, chia seeds, and vanilla extract.
- Stir until well combined.
- Cover and refrigerate overnight. In the morning, top with fresh berries, if desired.
- Calories: Approximately 335 calories
- Carbohydrates: 35g
- Protein: 32g
- Fat: 10g
Chocolate Peanut Butter Overnight Oats
Ingredients
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk
- 1 scoop chocolate whey protein powder
- 1 tablespoon natural peanut butter
- 1/4 teaspoon vanilla extract
- Optional: 1 tablespoon dark chocolate chips for topping
Directions
- In a jar or container, combine the oats, almond milk, whey protein powder, peanut butter, and vanilla extract.
- Stir until well combined.
- Cover and refrigerate overnight. In the morning, top with dark chocolate chips, if desired.
- Calories: Approximately 449 calories
- Carbohydrates: 43g
- Protein:34g
- Fat: 17g
Banana Nut Overnight Oats:
Ingredients
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk
- 1 scoop vanilla whey protein powder
- 1/2 banana, mashed
- 1 tablespoon chopped walnuts
- Optional: 1/4 teaspoon cinnamon for added flavor
Directions
- In a jar or container, combine the oats, almond milk, whey protein powder, mashed banana, chopped walnuts, and cinnamon (if using).
- Stir until well combined.
- Cover and refrigerate overnight. In the morning, stir and enjoy!
- Calories: 375 calories
- Carbohydrates: 45g
- Protein: 31g
- Fat: 11g
Final Scoop
Overnight oats are more than just a convenient breakfast—they’re a smart, satisfying way to start your day right. They’re ridiculously easy to make, totally customizable, and with a shelf life of up to five days in the fridge, they’re perfect for anyone looking to streamline their meal prep. Give these recipes a shot, play around with your favorite toppings, and let us know which you like best.
FAQ: All About Overnight Oats
What are the best containers to use for overnight oats?
For overnight oats, airtight containers like mason jars or any glass containers with a tight lid work best. They keep your oats fresh and make them easy to grab and go in the morning.
Can I use Plant Based Protein Powders?
Absolutely! Plant-based protein powders such as pea, hemp, or rice protein are great alternatives if you’re vegan or prefer to avoid dairy. Just make sure to adjust the amount of liquid accordingly, as some proteins might absorb more liquid than others.
How long do overnight oats last in the fridge?
Properly stored in an airtight container, your overnight oats can last up to five days in the fridge. This makes them a fantastic option for bulk prep at the start of the week.
Are overnight oats good for weight loss?
Yes, overnight oats can be a great part of a weight loss plan. They’re filling and packed with fiber and protein which can help control appetite and prevent overeating. Just be mindful of the toppings and sweeteners you add to keep the calorie count in check.
