A high protein overnight oats recipe by a nutritionist who shows you how to make overnight oats high in protein without protein powder, great for weight loss, and with several flavor options.
High protein overnight oats are healthy! As a nutritionist, I'd like to reassure you that oats are inherently healthy and show you how to make high protein overnight oats without protein powder. This is a great recipe to meal prep, and keep you energized, and if you want to lose weight, this is the perfect healthy overnight oats recipe for weight loss.
Benefits of Overnight Oats
High in nutrition. Oats contain a soluble fiber called beta glucan which is known for soaking up excess cholesterol. Oats are also low glycemic, so will not spike blood sugar, and reduce inflammation.
Weight support. Oats are terrific for people managing weight loss because oats are full of fiber and that makes the stomach feel full.
Fits all diets. Overnight oats are naturally gluten free. To make your overnight oats dairy free and vegan, be sure to use dairy free and vegan milk and yogurt.
Ingredients for Protein Oats
Oats. Rolled or quick oats work well. Variations include old fashioned and certified gluten free rolled oats. Steel oats don't work with uncooked overnight oats.
Tip: I normally give rolled oats a brief rinse in a strainer before using them to improve digestion and remove any bitter flavor from the surface dust which can contain phytic acid.
Seeds or nuts. I add chia seeds or hemp seeds for big protein boosts. Nuts also work and you can add unsalted almonds, walnuts, cashews and even nut butter.
Yogurt. This is optional but you can boost protein further with any type of yogurt as well as add digestively beneficial probiotics.
Cinnamon. This spice is essential for flavor and to help balance blood sugar further.
Milk or water. Either liquid is fine, although the milk will bring a creamy quality to your oats.
Sweetener. I use maple syrup or brown sugar, or add berries to sweeten and leave off the sweeteners.
Vanilla extract. Add a lovely cookie like flavor to your oats.
Lemon juice. Adding citric acid helps remove the phytic acid from oats and aids digestion.
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See the recipe card at the bottom for full information on ingredients and quantities.
Jars & Tools
Overnight oats container. I use various size glasses to make overnight oats but this set fits this recipe perfectly because the jars are 12 ounces, and allow space to stir and add additional toppings.
Step by Step Instructions
For more detail, visit the complete and printable recipe at the bottom of this post, but here are general steps.
Step 1: In a glass with a lid, add all ingredients and give it a stir.
Step 2: Add in milk last and stir. If it seems dry, add a bit more milk.
Step 3: Stir well so all ingredients are combined.
Step 4: Cover and place in the refrigerator for at least 4 hours, although overnight will make it creamiest.
Storage & Meal Prep
You can make overnight oats 3 days in advance and keep them in the refrigerator covered. Add chopped fruit or nuts or chocolate chips before eating.
FAQS
Generally carbohydrates such as oats can raise your blood sugar, but rolled oats have other components that allow it to have a low impact on blood sugar, and the added fiber and protein further minimizes the impact of oats on blood sugar.
Yes, stir and microwave in 30 second increments, stirring between. Add more liquid if they become too dry.
No, as a nutritionist I strongly suggest you add only whole food sources of protein, such as chia seeds or yogurt or nuts, not a processed powder.
Yes, overnight oats can help in that if you eat them they will help you feel full and be able to avoid other perhaps less healthy foods.
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📖 Recipe
High Protein Overnight Oats (no protein powder)
Ingredients
- 1 cup rolled oats
- 1 cup milk
- ¾ cup yogurt
- 1 teaspoon maple syrup
- ¼ cup chia seeds or hemp seeds or nuts
- 1 teaspoon cinnamon
- ½ teaspoon vanilla extract
- ½ teaspoon lemon juice
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Instructions
- Rinse the oats in clear water in a strainer.1 cup rolled oats
- Add rinsed oats and all ingredients except for milk into a container.1 cup rolled oats, ¾ cup yogurt, 1 teaspoon maple syrup, ¼ cup chia seeds, 1 teaspoon cinnamon, ½ teaspoon vanilla extract, ½ teaspoon lemon juice
- Stir in milk last to see if you need more or less.1 cup milk
- Cover and refrigerate for at least 4 hours or overnight.
- Enjoy as is, or top with fruit or nuts or chips.
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