Hand holding jar of overnight oats

High Protein Overnight Oats

There’s so much to love about Overnight Oats, am I right? They’re ready when you wake up in the morning. They’re so delicious and totally customizable. But, let’s face it, the average overnight oat recipe is rather lacking in protein, at less than 10 grams per serving. 

Packing your first meal of the day with plenty of protein helps you stay satisfied throughout the day, optimizes metabolism and can help preserve and build muscle! This recipe for Overnight Proats combines the magic of overnight oats with the power of a high protein meal. Read on to find out how to prepare this picture perfect breakfast and why it’s the breakfast you’ve been looking for.

Overnight Proats is something you can easily throw together before you go to bed, so that when you wake up in the morning, you’ve got a delicious and high protein breakfast waiting for you. All of the ingredients in this recipe can be combined in a mason jar, stirred to combine, and chilled in the fridge overnight. If you like to add fresh fruit, I recommend adding that when you’re ready to eat, but that depends on personal preference. 

Most high protein overnight oats recipes rely exclusively on protein powder as the source of protein. This recipe replaces half the usual amount of oats with hemp seed and then bumps up the protein content with a small amount of protein powder to give you 20 grams of protein per serving (!!), easily twice the amount of protein in your average overnight oats recipe. 20 grams of protein at your first meal of the day is associated with muscle protein synthesis, something we could all use.

With that in mind we’re moving onto the star of the show, Oats. Oats make a great breakfast base because they provide slow digesting carbs and fiber to keep you full longer. In addition, the soluble fibers in oats promote gut health and can help with common digestive complaints, such as constipation and diarrhea. These fibers can also help to reduce bad LDL cholesterol and balance blood sugar. All these benefits from a simple breakfast is pretty impressive!   

 And overnight oats can be stored in the fridge for up to 3 days, making it a recipe that can be easily made ahead of time for your busy weekday.

With this recipe for high protein overnight oats, or Overnight Proats, you’ll make your belly happy all morning and look forward to your next serving!

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Hand holding jar of overnight oats

Overnight Proats

Marie Murphy, MS, RDN, CLT
Prep Time 10 mins
Course Breakfast
Cuisine American
Servings 4
Calories 332 kcal


  • 1/2 cup Rolled oats dry
  • 1/2 cup Hemp seeds shelled
  • 1 cup Almond milk unsweetened (or preferred milk)
  • 1 tbsp Flaxseed meal ground
  • 2 tbsp Whey protein powder unflavoured (or preferred protein powder)
  • 1/2 tsp Cinnamon optional
  • 1 dash Himalayan sea salt
  • 2 tbsp Currants dried


  • Combine oats, hemp seeds, milk, flaxseed meal, protein powder, sea salt, cinnamon (if using), and currants together in a bowl or other small container with a lid (wide-mouth mason jars work well).
  • Mix well and store overnight in the fridge. In the morning, top with your favorite fruits and enjoy!
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