overnight oats in a jar on countertop

This Muscle-Building Breakfast Takes Just 90 Seconds to Prep

Overnight oats are healthier than sugary cereals and just as fast.


e don’t get behind too many viral TikTok trends, but when overnight oats mixed with protein powder kept popping up on our FYP, we made an exception. 

Basic overnight oats are  a fast, filling, nutritious way to jumpstart your day. Oats are high in insoluble fiber that can reduce cholesterol and blood sugar levels. Toss in a scoop of protein powder and you’ve got a breakfast that will help you power through even the most grueling workout. 

The recipes below all use rolled or classic oats, and greek yogurt, milk, or a dairy alternative for the base. Dump the ingredients in a mason jar (with a lid, please) with the rest of the ingredients, mix, and toss it in the fridge overnight. 

You’ll never dry scoop or drink another clumpy protein shake again.

7 High-Protein Overnight Oats Recipes

Chocolate Pudding Overnight Oats

This chocolate pudding-inspired overnight oat recipe is only 190 calories. Add 2 scoops of Double Rich Chocolate Optimum Nutrition Gold Standard 100% Whey Protein Powder for 48 grams of protein. 


  • ⅓ cup of oats
  • ⅔  cup of almond milk
  • ½ tablespoon sugar-free syrup
  • ½ tablespoon chia seeds
  • 1  tablespoon of cocoa powder

Pro-tip: serve with sliced bananas.

@fitmee_ Coming in at just under 200 calories perfect for a calories deficit.✨ Full recipe/measurements at the end #fyp #wieiad #overnightoats #oatsrecipe #oats #fittok #fitrecipe ♬ i wanna i wanna ridee - quentin

High Protein Peanut Butter Chocolate Overnight Oats

Start your day strong with this peanut butter high protein overnight oat recipe. We suggest Transparent Labs Rice & Pea protein for 48 grams per serving. 


  • ¼ cup of oats
  • ½ cup of almond milk
  • 1 scoop of vanilla protein powder
  • 1 scoop chocolate protein powder
  • ½ tablespoon of chia seeds
  • 1 tablespoon of sugar-free syrup
  • 1 tablespoon peanut butter
  • 1 tablespoon chocolate chips

Pro-tip: Use powdered peanut butter and rolled oats for a smoother texture.

Gluten-Free Strawberry Cheesecake Overnight Oats

This sweet take on overnight oats feels more like a dessert than a protein booster, but don’t be fooled— this recipe by nutritionist Randa Derkson boasts over 43g of protein and 8g of fiber. 


  • ¼ cup of rolled oats
  • 1 scoop of vanilla protein powder
  • 1 tbsp of chia seeds
  • 1 tbsp of lemon juice
  • 1 tbsp of Jello sugar-free cheesecake pudding
  • ⅔ cup of nonfat greek yogurt
  • ¾ cup of almond milk
  • ¼ cup frozen strawberries

Savory Curried Cashew Overnight Oats

Is savory breakfast more your thing? This curried cashew overnight oat recipe will be right up your alley. Between the cashews, chia seeds, and greek yogurt, you’ll swallow around 10 grams of protein. Add a scoop of unflavored Julian Bakery Paleo Thin Egg White Protein to boost this recipe by 25 grams.


  • ½ cup of oats
  • ½ cup of coconut milk
  • ¼ cup of greek yogurt
  • 2 tbsp of salted cashews
  • 2 tbsp of golden raisins
  • 1 tsp of chia seeds
  • ½ tsp of curry powder


Mega Protein Overnight Oats

If you’re struggling to meet your protein goals, this one’s for you. This high protein overnight oats recipe boasts a staggering 70g of protein at 490 calories per serving. 


  • ½ cup of oats
  • 1 cup of almond milk
  • 2 scoops of whey isolate protein powder
  • 3 tbsp of nonfat greek yogurt
  • ¼ cup of sugar-free maple syrup
  • 1 tbsp of cinnamon

Oreo Protein Overnight Oats

Despite the name, these overnight oats come in under 500 calories and are jam packed with 35g of protein. 


  • ⅓ cup of oats
  • 1 scoop of vanilla protein powder
  • 2 crushed Oreos
  • ⅓ cup of greek yogurt
  • Top with almond milk

Blueberry Muffin Overnight Oats

This blueberry muffin inspired recipe is the perfect swap for the classic breakfast pastry and packs around 15 grams of protein per serving. Add a scoop of vanilla Garden of Life Sport Whey Protein Powder for an additional 24 gram boost.


  • ½ cup of oats
  • ½ cup of milk
  • 1 tbsp of nut butter
  • 1 tsp of chia seeds
  • Nuts or maple syrup to taste
  • Top with greek yogurt and blueberries