High Protein Overnight Oats

Everyone should start off their day with a delicious and healthy breakfast. It is the best way to make sure you have the energy you need for the day ahead!  I don’t know about you, but for me, sometimes waking up a little earlier to make that breakfast seems like an impossible task. So let me introduce you to an easy, quick and very delicious breakfast — high protein overnight oats!

What are overnight oats?

Overnight oats are exactly what they sound like — oats that are made overnight. You basically put all of your favorite oatmeal ingredients into a jar or container, add some liquid, and then put it in the fridge. When you wake up, you will have a glorious and healthy oatmeal breakfast.

Are overnight oats healthy?

Generally speaking, yes! This is one of those recipes that is as healthy as you personally make it. So if you add a lot of additional sugar or something like chocolate chips, it can start getting less healthy. As long as you stick with fruits and more wholesome, natural ingredients, this recipe can be very healthy and a great way to start your day.

Do overnight oats have a lot of protein?

In this recipe, yes! We are adding chia and flax seeds, which both have an abundance of protein and other great nutrients. Chia and flax seeds are both considered to be “super foods” and can be added to more than just overnight oats (like salads and smoothies, for example). Many people who choose to go on a keto diet rely heavily on chia and flax seeds to bump up their protein intake for the day. You could also get even more protein into this recipe by adding nuts or nut butter!

What can I put in my overnight oats?

The possibilities are endless in terms of what can be put inside your overnight oats, but here is a quick list to get your inspired:

  • berries: blueberries, strawberries, blackberries (can be fresh or frozen)
  • bananas
  • mangoes
  • pineapple
  • peanut butter or your favorite nut butter
  • cocoa nibs
  • flax seeds
  • chia seeds
  • cinnamon, or any other spices you like
  • any type of milk you like (plant-based milk works great too!)

High Protein Overnight Oats

High Protein Overnight Oats

A delicious and nutritious way to start your day!

SERVINGS: 1 serving

CALORIES: 609 Kcal per serving


  • 1 cup rolled oats
  • 1 cup milk (of your choosing)
  • 1 tbsp chia seeds
  • 1 tbsp flax seeds
  • 1 tsp maple syrup
  • 1/4 cup mango


  1. In a mason jar or container, add oats, chia seeds, flax seeds, maple syrup and milk. Stir to combine.
  2. Put 1/4 cup sliced mango on top.
  3. Close lid and store overnight in the refrigerator.


  • Serving Size: 1 serving
  • Calories: 609 kcal
  • Carbohydrates: 85g
  • Protein: 23g
  • Fat: 21g
  • Saturated Fat: 6g
  • Polyunsaturated Fat: 8g
  • Monounsaturated Fat: 4g
  • Trans Fat: 1g
  • Cholesterol: 29mg
  • Sodium: 104mg
  • Potassium: 874mg
  • Fiber: 16g
  • Sugar: 23g
  • Vitamin A: 848IU
  • Vitamin C: 15mg
  • Calcium: 456mg
  • Iron: 5mg

About the Author:

Joyce Leung

Joyce is the founder of the Joyce of Cooking blog, where she provides recipes, writes about her food adventures, and reviews local eateries. She has worked in the food and beverage industry for over 10 years, in every position from dish washer to general manager. Now retired from the restaurant world, she is a marketing manager for a greenhouse.