Over the previous couple of years, some of the popular breakfast items (thanks, Instagram!) for a lot of gym goers is high protein overnight oats. And, this breakfast concoction tends to turn into much more fashionable in the course of the summer because it’s served refreshingly cold, which is essentially a lifter’s such as having iced coffee on a hot day.
Many individuals know the health advantages of eating oatmeal, a healthy whole-grain meal loaded with fiber to assist keep you feeling full for hours. The one downside for lifters and athletes alike is the small protein content of standard oatmeal.
Enter: High protein overnight oats, a superbly balanced breakfast meal that lets you profit from oats while hitting your protein goals. Using a handful of ingredients and these recipes, your breakfast is about to get an entire lot tastier!
Table of Contents:
- What Are High Protein Overnight Oats?
- The Best High Protein Overnight Oats Recipes
- What Makes Overnight Oats High In Protein?
- Best Ingredients For High Protein Overnight Oats
- 3 Additional High Protein Overnight Oats Recipes
- How To Store Your High Protein Overnight Oats
- FAQs
What Are High Protein Overnight Oats?
High-protein overnight oats are a well-liked breakfast meal that’s made by combining old-fashioned oatmeal and protein powder, plus a couple of other ingredients, and letting them sit overnight.
Traditional oatmeal and even high protein oatmeal are made using hot water and served hot, whereas high protein overnight oats are sometimes served cold. And since you set within the work ahead of time with overnight oats, you have a breakfast dish that requires little prep and is able to be enjoyed within the morning.
As well as, in case you prefer warm breakfast meals, overnight oats may also be served warm. Simply microwave the container for 30-60 seconds.
While traditional oatmeal is an awesome source of whole-grain carbohydrates and fiber that keeps you feeling full longer, it will not be an awesome source of protein. That leads us to high-protein overnight oats, a combination of old-fashioned oats and protein, mixed with additional toppings to create a delicious, refreshingly cool breakfast.
High-protein overnight oats get nearly all of their protein from protein powder or a protein alternative reminiscent of Greek yogurt. The oats have a small protein content, while the milk and chia seeds also add priceless protein and fats. Toss in some nuts, seeds, or berries and you’ve gotten a whole meal that may energize you for hours while helping construct muscle.
The Best High Protein Overnight Oats Recipe
As all the time, we wish to feature our favourite recipe immediately. We picked a recipe that may be a relatively basic and versatile recipe for high-protein overnight oats, so you’ll be able to personalize it along with your favorite ingredients. Remember to incorporate one among these protein powders, as a flavorful high-quality protein powder will significantly improve your oats’ flavor.
This recipe only requires six ingredients and ten minutes of prep.
That is essentially the most basic recipe so we encourage you so as to add loads of items for added flavor and additional protein. Include your favorite protein flavor powder, some additional high protein nuts and seeds, Greek yogurt, or fruit. The chances are infinite!
Ingredients:
- ½ cup old-fashioned oats
- ¾ cup of unsweetened vanilla almond milk
- 1 scoop vanilla protein powder
- ½ tbsp chia seeds
- ½ tsp vanilla extract
- ¼ tsp cinnamon
Directions:
- Mix the entire ingredients in a small container or glass jar
- Cover the container with a lid and leave within the refrigerator overnight, or two hours minimum.
- Remove the container from the refrigerator within the morning and stir the mixture. The protein powder, oats, and chia seeds should take in a lot of the liquid so be at liberty so as to add more before eating
- Add any additional toppings and serve cold.
This recipe serves one and incorporates roughly 338 calories, 33 g of carbohydrates, 28 g of protein, 9 g of fat, and eight grams of fiber.
Additional Ingredients Suggestions For Overnight Oats With Protein
In the event you wish to add more protein, but either don’t have protein powder or prefer not to make use of it, there are other ways so as to add protein to your recipe. Greek yogurt and cottage cheese are two common high protein low fat foods which might be utilized in substitution or along with protein powder.
One other great topping is nuts or nut butter, which adds more protein and healthy fats, in addition to improves the thickness of your oats.
Almonds, walnuts, pecans, and peanuts all add great flavor and a pleasant boost in protein, in addition to a serving of healthy fats. We also recommend adding any style of fruit including dried, fresh, or frozen.
What makes overnight oatmeal high in protein?
The explanation overnight oats are so high in protein is that almost the entire ingredients add protein content. Oatmeal in itself has a moderate protein content, containing roughly five grams of protein, 24 grams of carbs, and only 150 calories per half-cup serving.
Chia seeds are a crucial ingredient because they add protein, fiber, and healthy fats, in addition to help absorb liquid to make the mixture thicker. One full tablespoon of chia seeds has roughly 69 calories, 2.3 g of protein, and 4.9 g of fiber.
Milk is one other ingredient that adds to protein content, with a half cup containing roughly 8 grams. While these three ingredients help form the bottom dietary content for the overnight oats, the most important source of protein will come from protein powder or one other alternative protein source.
Most protein powders contain 20 to 30 grams of protein per scoop, so it will elevate your overnight oats to a muscle-building breakfast.
Adding the precise toppings will increase the protein content even further. Probably the most commonly added ingredients to extend protein content is Greek yogurt or cottage cheese.
We recommend using 1 / 4 of a cup of either to the above recipe. Healthy toppings, reminiscent of granola, nuts, or seeds may help increase protein as well. Peanut butter is an awesome addition to any recipe, because it adds healthy fats and protein, in addition to delicious flavor.
Shopping List for Protein Powder Overnight Oats
Able to top off on high protein overnight oats ingredients? Here’s what to get!
- Old-Fashioned Oats, also called rolled oats
- Vanilla Almond milk, preferably unsweetened (can use any style of milk)
- Protein Powder
- Chia Seeds
- Vanilla Extract
- Alternative Of Sweetener: maple syrup, honey, agave, brown sugar, or a sugar-free substitute like erythritol
How To Include More Protein in Your High Protein Overnight Oats Recipe
Whether you desire to add much more protein otherwise you’re on the lookout for a option to add protein without including protein powder, these suggestions pack a robust protein punch.
- Greek Yogurt: Greek yogurt will vary by brand, but one cup of the Kirkland brand has 130 calories, 10 g of carbs, 23 g of protein, and no fat. Adding 1 / 4 cup can increase the protein of your oats by roughly five grams.
- Cottage Cheese: Cottage cheese is roughly 90 calories, 24 g of protein, and three g of fat in a single cup. Adding 1 / 4 cup of cottage cheese to your overnight oats can add roughly 6 g of protein.
- Nuts or Nut Butter: Several different nuts are high in protein content and make great toppings. Surprisingly peanuts have the best protein content of any nut with 9.5 grams per quarter cup, while almonds and almond butter are second at 7 grams per quarter cup. Peanut butter or different kinds of nut butter are also great sources of protein and help the oatmeal settle.
- Seeds: Seeds are one other great option to add protein and flavor to your recipes. Pumpkin seeds, hemp seeds, and sunflower seeds are all great sources of protein. Chia seeds or flax seeds add protein content but more importantly, contain high amounts of fiber and omega-3 fatty acids.
Suggestions For Find out how to Make High Protein Overnight Oats
Hoping to make essentially the most delicious bowl of overnight oats? Be certain that you follow the following pointers!
- Use old-fashioned oats: Fast, quick, and steel-cut oats don’t work as well. The feel of steel-cut oats is thicker like rice so it requires more cooking, as they’ll not be soft enough. The quantity of liquid required can be different so you’ll want to follow the recipes and use your judgment. Fast and quick oats are too thin so that they get soggy when sitting in milk overnight. You would wish to make use of rather more quick oats because they contain less fiber and absorb less liquid than old-fashioned oats.
- You simply have to wait 2-3 hours: In the event you are on the lookout for a faster solution, you don’t must place it within the fridge overnight. Most recipes may be eaten after two to a few hours, but they could be on the chewy side. The longer you allow them to soak, the softer they will likely be.
- Meal prep and freeze: In the event you know you will not have time on weekday evenings or mornings to make your high protein oats, try making them over the weekend after which simply freeze overnight oats until you are able to enjoy.
- Don’t add fruit too soon: In the event you plan on adding fresh fruit it’s best so as to add it within the morning to avoid it getting mushy. This will apply to some toppings as well, reminiscent of nuts, so we recommend adding them just before serving.
- Use more liquid when needed: In the event you notice your oats are a bit of dry or too thick, try adding more milk or other liquid before you eat them.
- Use whey protein: While you should use any style of protein, we recommend using whey protein. Some plant-based protein powders may alter the taste of the oats, so you’ll want to use a flavor you enjoy. That is all personal preference but most recipes are great with vanilla whey protein.
3 More High Protein Overnight Oats Recipes
On the lookout for more delicious overnight high protein oats recipes? We have three more!
1. Peanut Butter Chocolate Protein Overnight Oats:
Peanut butter is a staple in most of our recipes due to its protein and healthy fat content, not to say it’s delicious. Peanut butter also helps the oats thicken, making them an awesome addition to any recipe.
You should utilize crunchy, creamy, or natural peanut butter, it’s personal preference. Be happy so as to add banana slices for much more flavor.
Ingredients:
- ½ cup old-fashioned oats
- 1 scoop chocolate protein powder
- 1 tbsp unsweetened cocoa powder
- Pinch of salt
- 1 tsp vanilla extract
- 1 tbsp peanut butter
- ½ cup milk (unsweetened almond milk, soy milk)
- 1-2 tsp maple syrup or honey
Directions:
- Get a container and add the oats, protein powder, cocoa powder, and salt, stirring until the mixture is evenly combined.
- Add the remaining ingredients and blend or stir again.
- Cover the container with a lid and refrigerate for not less than two hours. In the event you can, keep within the fridge overnight.
- Serve warm or cold and stir one final time. Add any chocolate chips, peanut butter, or additional toppings right before eating.
This recipe serves one and has roughly 463 calories, 51 g of carbohydrates, 33 g of protein, 14 g of fat, and seven grams of fiber.
2. Strawberries and Cream High Protein Overnight Oats:
On the lookout for a creamy overnight oats recipe? This dish is so delicious you’ll think you might be eating dessert. They take only five minutes of prep and are filled with over 30 grams of protein.
At under 350 calories per serving, it’s an awesome, flavorful option to incorporate in your weight reduction meal plan.
Ingredients:
- ½ cup plain or vanilla non-fat Greek yogurt
- ¼ cup + 2 tablespoons unsweetened almond milk
- ⅓ cup old-fashioned oats
- ⅔ scoop vanilla or cake pop protein powder
- 1 tsp vanilla extract
- ½ tsp strawberry extract
- ½ tsp liquid stevia or one other sugar substitute
- ¼ cup finely diced strawberries
- 1 tbsp reduced-sugar strawberry preserves
Directions:
- Add the entire ingredients except the strawberries and strawberry preserves to a mason jar or container. Stir them or shake (if in a mason jar) well until evenly mixed.
- Add the strawberries and preserves to the mixture and stir again 2-3 times. Don’t overmix.
- Cover the container with a lid and place it within the refrigerator for not less than 2 hours or ideally overnight.
- Top with sugar free Cool Whip, if desired.
This recipe is for one serving and incorporates roughly 317 calories, 35.4 g of carbohydrates, 33 g of protein, 4.7 g of fat, and 4.4 grams of fiber.
3. Maple Walnut High Protein Overnight Oats Without Protein Powder:
In the event you are on the lookout for a more traditional oatmeal flavor, the maple walnut overnight oats will hit the sweet spot. Walnuts are the most effective nuts you’ll be able to eat, consistently listed as one among the highest superfoods.
Walnuts have powerful antioxidant properties and are high in healthy omega-3 fats, iron, and B vitamins. One ounce of walnuts incorporates 2.5 grams of alpha-linolenic acid (ALA), 4 g of protein, and a couple of g of fiber, which is very important for the feel of overnight oats.
Ingredients:
- ¼ cup rolled oats
- ¼ cup walnuts (1 ounce)
- 1 tablespoon chia seeds
- ¼ cup plain Greek yogurt
- ¼ cup to ½ cup of milk, depending on how liquidy you like your oats
- 1 teaspoon maple syrup
- Pinch of cinnamon
Directions:
- Mix the walnuts in a food processor until it’s nice, which usually occurs right before it turns to powder. In the event you don’t have a food processor, you can too put the nuts in a plastic bag and smash them with a mallet or flat surface (breakfast and a workout!).
- Place the oats, walnuts, and chia seeds right into a Mason jar or sealable container.
- Add within the milk, Greek yogurt, maple syrup, and pinch of cinnamon then mix until combined.
- Place the container sealed within the refrigerator for not less than 2-3 hours, ideally overnight.
- Be happy so as to add additional nuts, maple syrup, and fruit reminiscent of blueberries or bananas.
This recipe is one serving and relies on a half cup of milk. It incorporates roughly 400 calories, 35 g of carbohydrates, 17 g of protein, 25 g of fat, and eight grams of fiber.
If you desire to give this recipe a lift and make it an awesome muscle-building bulking option you’ll be able to add protein powder as all other recipes use. By adding one scoop of whey protein powder, you’ll be able to boost this recipe to 515 calories, 37 g of carbohydrates, 42 g of protein, 25,5 g of fat, and 9 grams of fiber.
Find out how to Store Your High Protein Oats
We’ve found the perfect option to store overnight oats is in a glass container, reminiscent of Mason jars or glass Tupperware. Don’t worry in case you shouldn’t have glass, other containers work nice so long as the container has a lid and is air-tight it’s going to be sufficient.
Most recipes will last within the refrigerator for as much as five days, getting thicker and creamier every day. In the event that they are too dry for some reason be at liberty so as to add more milk or other liquid. You can too freeze your high protein overnight oats, but you’ll want to thaw them out within the refrigerator the night before you propose on eating them.
Overnight oats can safely last as long as three months within the freezer.
FAQs
Let’s answer some incessantly answered high protein overnight oats questions.
Are overnight oats a very good source of protein?
Yes, overnight oats are an awesome source of protein with most recipes containing around 30 grams per serving. The protein content comes from oats, chia seeds, Greek yogurt, protein powder, milk, and healthy toppings like high protein nuts and seeds.
Are overnight oats good for weight reduction?
Yes, overnight oats may be an awesome option for weight reduction, but stick with the lower-calorie options. Avoid recipes with extra fat or sugars, or use healthier alternatives.
How do I add protein to my morning oats?
Making overnight oats is an awesome option to include protein. And if overnight oats aren’t your thing, you’ll be able to still add protein to your hot morning oats. Be certain that so as to add your protein powder after you cook it, once the oatmeal is hot. The warmth will help dissolve the powder but you’ll want to stir thoroughly. The protein powder will absorb liquid so it would dry out your oatmeal. Be happy so as to add more liquid if the protein powder makes it too dry or doesn’t fully dissolve.
What protein is best for overnight oats?
While many baked goods require a particular style of protein, you should use just about any kind for overnight oats. We recommend traditional whey protein in vanilla, chocolate, or unflavored. Vegan protein powder and plant-based protein powders, reminiscent of pea or almond, are perfectly nice but can alter the flavour. Avoid using casein protein because it would dry out the oats.
