High-protein overnight oats are one of the easiest, most satisfying breakfast recipes you can make! Whether you are a fan of meal prep or not, we love that you can make several jars of these oats the night before and have them ready to go in the morning. Even better, this recipe is high in protein, a key macronutrient that supports healthy muscles, bones and more. Creamy peanut butter and chopped strawberries give these high-protein overnight oats PB&J vibes, but you can pair your favorite nut or seed butter and fruit for a fun twist. We know you’ll turn to these oats again and again—just like we do!
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- We prefer to use natural peanut butter, which doesn’t typically have any added sugar. It also doesn’t contain hydrogenated oil, which is often used to prevent nut butter from separating. If your jar of natural peanut butter has separated, give it a good stir before making this recipe. Creamy or crunchy peanut butter will work—use your favorite!
- Old-fashioned rolled oats are the best oats to use when making overnight oats. They retain their texture as they soak, whereas quick-cooking oats will turn to mush.
- Use your favorite berry in place of the strawberries—or whatever you have on hand. Raspberries, blackberries and/or blueberries would all be delicious. If you want, skip the berries when you make the oat mixture, then add when you go to eat—this way, you can change up the fruit each day.
Nutrition Notes
- Oats are packed with protein and fiber. When these essential nutrients are paired together, they help you feel full for longer periods of time, which can be useful for weight management. Eating oats regularly may also support your gut health and heart health, thanks to the soluble fiber.
- Soymilk is one of the healthiest milks to drink because it’s high in protein and nutrients like calcium and vitamin B12. It’s a great plant-based alternative to cow’s milk. The type of protein found in soy may lower blood cholesterol, while the fiber may prevent high blood sugar.
- Not only does strained (Greek-style) yogurt lend creaminess to the oat mixture, but it’s one of our dietitian-approved protein sources to eat every week. Strained yogurt is also a good source of calcium, which supports healthy bones. Opt for plain over flavored yogurt to avoid added sugar.
- The final ingredient piece of the protein puzzle is peanut butter, which has 7 grams of protein per 2-tablespoon serving. We prefer natural peanut butter, which doesn’t contain additional sugars which can contribute to inflammation. Double-check the ingredient list of your peanut butter to make sure it includes only two ingredients: peanuts and salt.
- Pivoting away from the protein angle, we love how strawberries add a pop of color plus additional nutrition benefits. The fruit is rich in antioxidants like flavonoids and phenolic acids, which may reduce chronic inflammation and help support cognitive function as you age.
![the ingredients to make High Protein Overnight Oats](https://www.eatingwell.com/thmb/by4ucxZhm8N9exe7O1NIuhvjm_I=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWL-high-protien-overnight-oats-ingredients-2076-5d123c3f3bbb4336a772d2a8661424c2.jpg)
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Ingredients
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1 cup nonfat plain strained (Greek-style) yogurt
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1/2 cup unsweetened soymilk
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1/4 cup natural peanut butter
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1 tablespoon pure maple syrup
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Pinch of salt
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1 cup old-fashioned rolled oats
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1 cup chopped strawberries, plus more for garnish
Directions
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Whisk yogurt, soymilk, peanut butter, maple syrup and salt together in a medium bowl. Stir in oats and strawberries. Cover and refrigerate until the oats have softened, at least 8 hours or up to 3 days. Garnish with more chopped strawberries, if desired.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
To make ahead
Cover and refrigerate for up to 3 days.
Nutrition Information
Serving Size: generous 3/4 cup
Calories 333, Fat 13g, Saturated Fat 2g, Cholesterol 4mg, Carbohydrates 34g, Total Sugars 10g, Added Sugars 4g, Protein 17g, Fiber 3g, Sodium 161mg, Potassium 354mg
Frequently Asked Questions
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Instead of using protein powder to make these high-protein overnight oats, the protein in the oats, peanut butter, soy milk and strained (Greek-style) yogurt adds up to 17 grams of protein per serving. This is at least 20% of the recommended Daily Value and meets EatingWell’s nutrition parameters for a high-protein entree. Plus, thanks to the protein in this recipe, you’ll stay satisfied until your next meal.
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Yes, these overnight oats are gluten-free. While oats are naturally gluten-free, they are often processed in a facility that also processes wheat, so there may be potential for cross contamination. If you are following a gluten-free diet, be sure to look for oats specifically labeled as gluten-free from brands such as Bob’s Red Mill or Quaker.
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You can eat oats if you have diabetes. Oats contain a fiber called beta-glucan, which boosts satiety. Plus, eating oats may also lower LDL cholesterol and decrease blood sugar spikes, according to a certified diabetes educator and registered dietitian. However, everyone’s blood sugars respond differently, so test your level to know if oats are the right choice for you.
EatingWell.com, May 2024