PROTEIN OVERNIGHT OATS

on Dec 08, 2024, Updated Jun 23, 2025

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Gluten-free oats are mixed with nut milk, protein powder, chia seeds, and hemp seeds for a protein-packed, blood-sugar-balanced breakfast.

Protein Overnight Oats - Olivia Adriance

Protein Overnight Oats are a common breakfast for me, so much so that I received hundreds of DMs asking for my specific recipe.

While I wasn’t originally going to post this recipe, you all were constantly requesting it. So here it is, my tried and true weekly overnight oats recipe!

I just recently reintroduced this beloved morning ingredient into my routine after 4 years (!) of rarely eating them because they were demonized online.

I’ve been re-examining my beliefs around whole foods that I’ve steered away from because social media folks are calling them out to be “toxic” or “unhealthy.”

When eaten alone, oats can spike your blood sugar because they are higher in carbohydrates.

So as a rule, I try to avoid naked carbs, which means that I pair them with protein, fiber, and fats to slow the absorption of glucose into the bloodstream.

You’ll see in this recipe, I call for protein powder, a mixture of fiber-rich seeds, and nut butter as a source of healthy fats and protein.

For more detailed information on blood sugar balance, be sure to check out my ebook, Protein Empowered.

TLDR: This meal prep-friendly recipe is here to keep you full and satisfied all morning long. I suggest making a batch at the beginning of the week so you always know that you have a protein-rich breakfast on tap.

Enjoy!

What You’ll Need to Make Protein Overnight Oats

Here is what you’ll need for this wholesome, overnight oats recipe.

Ingredients for Protein Overnight Oats - Olivia Adriance

Nut Milk: I like using unsweetened almond milk for a creamy taste. You can also use regular milk or even water if you’re really strapped.
Oats: Preferably, look for gluten-free whole-grain rolled oats. Quick oats have a higher glycemic index, meaning they can spike your blood sugar. I use @bobsredmill protein oats, which have 10 grams of protein per serving!
Protein Powder: This helps improve satiety levels and get a head start on your daily protein goals. I’m looking to get about 25 to 30 grams of protein at breakfast. Use your favorite brand. Right now, I’m loving @ritual vanilla protein powder.
Hemp and Chia Seeds: Full of protein and omega-3 fatty acids, hemp and chia seeds are lovely little additions to oats or smoothies.

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Cinnamon: One of my favorite spices! Cinnamon is shown to increase insulin sensitivity and support blood sugar balance too. Sprinkle to your heart’s desire!
Nut Butter: Not only a delicious topper, but nut butter is also full of healthy fats to keep you fuller longer as well as some protein too. Almond butter is my go-to here, but use whatever you love.
Toppings: Berries are rich in fiber and antioxidants. You can use either fresh or frozen. I try to avoid adding sweeteners at breakfast because I’m trying to keep my glycemic index low, but that’s just my preference. You could use honey or maple syrup as a sweetener.

Step-by-Step Instructions for Making Overnight Oats

This recipe makes two servings so go ahead and get two 12-ounce jars (about the size of a large mason jar) ready.

Divide the nut milk (or water) and protein powder between the jars. Stir or whisk until smooth and free of lumps.

How to Make Protein Overnight Oats Step 2 - Olivia Adriance

How to Make Protein Overnight Oats Step 4 - Olivia Adriance

Evenly divide the oats, hemp seeds, chia seeds, cinnamon, and salt in between the jars.

Stir well to combine all the ingredients.

Seal the jars and refrigerate for at least 4 hours or overnight.

Serve with almond butter and berries of choice. Enjoy!

How to Make Protein Overnight Oats Step 5 - Olivia Adriance

Other Easy High-Protein Breakfast Ideas: