High Protein Overnight Oats (Vegan & No Protein Powder)

You won't be hungry for hours after enjoying these delicious peanut butter high protein overnight oats! This recipe contains more than 40 grams of protein (!), all from wholesome food, no protein powder required and highly customizable. It makes for one large plant-based breakfast (or two smaller), completely dairy-free and gluten-free, plus amazing for meal-prep. Such a great recipe to include as part of your fitness journey!

When I have a busy morning ahead of me where snacking just won't be possible, then this protein-packed overnight oats recipe is always what I go for.

I love enjoying a savory high-protein breakfast when I am very hungry in the morning, such as these vegan egg bites or this curry tofu scramble, but when I feel like something sweet and ultra-packed with protein, then this recipe is my go-to.

I used my popular vegan overnight oats detailed guide to build this peanut butter and chocolate jar of deliciously creamy raw oats and it is not disappointing at all, to say the least.

Before making this recipe, I actually looked around at what was added to overnight oats to make them richer in protein and very often, it included vanilla protein powder, which I did not want to include here. Not that protein powder is necessarily bad, but it is just not something I have or want to use. Protein powder can have a "fake" aftertaste with a grainy feeling, plus let's face it, it is processed to some level!

No protein powder, no problem! There are SO many whole foods that are naturally rich in protein anyway, so let's use them! In this case, combining peanut butter with hemp seeds, chia seeds, raw almonds and soy milk is a great way to boost this overnight oat recipe to a heaping 40 g. and more of protein! I mean, it is so filling that I can barely finish it!

So, if you want to keep hunger away for a while, need to feed fast-growing kids with rich food that they will actually like or are into body-building fitness, then this recipe is such a delicious and nutritious way to consume more protein. 

Plus, all you have to do is combine a few simple ingredients together and grab and go your breakfast the next day. So easy and perfect for busy mornings!!

Hope you give it a try!

Easy and healthy protein-packed breakfast

These oats are one of our best high protein breakfast recipes and will definitively give you a protein boost in the morning. Overnight oats simply are raw rolled oats that are soaked "overnight" in a liquid-y mixture to then become soft and appetizing. They take seconds to prepare and you can flavor them the way you want: there must be hundreds of way you can enjoy them! 

This version gives you a super creamy oat mixture that's extra rich in flavor and filled with protein + fiber to keep your gut happy and belly full for a while. Plus, the chia and hemps seeds provide some bonus omega-3 healthy fats.

Why make overnight oats

Well, I'm sure you have heard some benefits of eating overnight oats before, but I thought I could remind you how much overnight oats are amazing! They are:

• Easy and quick
• Good-for-you and nourishing
• Easy to customize
• No cooking required
• Perfect make-ahead breakfast option
• Simple recipe to elevate your protein intake in your diet
• Healthy breakfast kids love!
• Tasty cooling breakfast on hot days

What you'll need

• Rolled oats: I love the thick old-fashioned rolled oats from Bob's Red Mill when making overnight oats.
• Chia seeds: not only do they add protein, but also healthy fats and help get a creamy texture by soaking up the extra liquid.
• Hemp seeds: you won't notice they are in there as they blend easily within the oats, but they boost the protein content of your breakfast.
• Almonds: for a good crunch, but also extra protein.
• Peanut butter: I use ¼ cup in this breakfast, which create a super creamy base and add lots of plant-based protein too.
• Maple syrup: sweetener of choice, but other kinds will work too.
• Plant milk: I love soy milk for its higher protein content, but any other kind of non-dairy milk would work, such as almond milk or oat milk. Coconut milk also is great for making the overnight oats super creamy.
• Chocolate chips: just because.

How to make it

All you really have to do is to gather all the ingredients in a jar and shake! 

You can obviously simply use a bowl or container and stir with a spoon.

There is a fair amount of sticky peanut butter, so even if using a jar to shake the mixture, you might still want to use a spoon to help the PB mix in with the rest of the ingredients.

The mixture will look a bit soupy at first, but then, cover and transfer the oats in the fridge and let it sit until desired consistency (ideally overnight).

When ready to eat, check on the texture and add an extra splash of milk if needed (I love mine quite liquid-y, so I usually add some more) and garnish with fresh fruit and more nuts if desired. 

Do I have to soak the raw oats first?

No! The oats I recommend you use are old-fashioned oats, meaning that the grain is rolled to become flat and thus, thin enough to soak up fairly quickly on the milk you will add to your mixture. And yes, you can eat oats completely raw! 

How long does it have to rest for?

Its name strongly suggests resting for about 8 hours. BUT, all you need is a few hours, really. I actually love mine quite soupy with the oats still hearty, so what I'll do is make it right when I wake up while making coffee, then let it rest while sipping on-said-coffee, then eat my yummy creamy breakfast maybe an hour later. 

It can also be stored in the fridge for a few days! But keep in mind that the longer it rests, the thicker it will become. 

Watch how to make it

Preparing tips

• I love to use a mason jar to make overnight oats. You can get some jars online (I love these 16 oz glass jars) and batch prepare a few at the time on the weekend.
• Add fresh fruits no more than 24 hours before eating as they can get mushy after soaking in liquid for a while and your breakfast might not taste as fresh.
• If you make a few to grab-and-go quickly in the morning, then I recommend you take a minute to check the oats and see if they need more milk. Remember, the more it rests, the thicker it becomes!

Serving suggestions

After soaking the liquid, these protein overnight oats can be eaten straight from the fridge without any more work.

But, what you can also do is adjust its thickness by adding more milk as needed and top the oat goodness with fresh fruits, more nuts, a drizzle of chocolate/peanut butter (oh hello more protein), some fruit jam, shredded coconut, spices, dried fruits, etc.

One more thing: these are "meant" to be eaten cold, but they can also be warmed up, just like regular oatmeal. Simply warm by 30 seconds blocks until warm enough, or simply warm on the stove. The chocolate chips will slightly melt and create swirls of chocolate, yum!

Favorite toppings

It is fun to garnish overnight oats when serving to add extra flavor and more texture. Try to pair it with something crunchy that contrasts well with the soft pudding-like consistency and adding some fruit brings more freshness to your nutritious breakfast. Here are a few topping ideas: 

• Fresh berries
• Chopped bananas
• Cacao nibs
• Granola
• Chocolate chips
• Drizzle of maple syrup
• Chopped walnuts or almonds (packed with healthy fatty acids!)
• Shredded coconut

What other natural source of protein can I use?

• Feel free to swap the peanut butter for other kinds of nut/seed butter, like almond butter or pumpkin seed butter. 
• Fill your overnight oats with different nuts and seeds. Try sesame seeds (they will also give such a nice little crunch to your overnight protein oats!), sunflower seeds, ground flax seeds, chopped pecans or pumpkin seeds.
• If you happen to have a batch of leftover cooked quinoa, then add some too!
• Are you into vegan yogurt? Well, if you are, then add a large spoonful. I especially enjoy the vegan Greek yogurt from Kite Hill.
• You can use any kind of plant milk you prefer, but if looking to boost your recipe with protein even more, then aim for soy milk.

How to meal-prep this recipe

You can prepare a few jars of protein overnight oats on the weekend to enjoy during the week. Simply align the jars (or glass airtight containers) and make them consecutively, then store them in the fridge until ready to eat.

You can change the flavor profile before storing them so they all taste a little different, this way you can keep things interesting. Use vanilla extract, cinnamon, pumpkin spice mix or cacao or cocoa powder, then swap the fruits, nuts, etc.

Add the fresh fruits only a day or two ahead of time (or better, just before eating) or simply top the jar with the fruits without incorporating them in. Fresh fruits after being cut won't stay fresh for long. Then, give it a good stir before enjoying it.

FAQ's

Can I use quick-cooking oats? 

It is preferred to use old-fashioned (rolled) oats as they are thicker then quick cooking oats and will create a better texture. If you still want to use quick oats, then let them rest for a shorter period of time, maybe an hour, or they will get too mushy.

Can I actually add some protein powder to my overnight oats? 

If you have a bucket of protein powder at home, then you can add some! Start with one scoop and reduce the amount of peanut butter down to 2 tablespoons. Try to use a plant-based protein powder you already love as their flavor can be quite overpowering. Vanilla pea powder, almond protein powder or hemp powder would be good options. Chocolate protein powder would also pair well with the peanut butter flavor in this recipe. 

Can I skip the chia seeds? 

Yes, you can. The chia seeds absorb the liquid very efficiently, so if not used, the oats might end up being runnier. Consider using about ¼ cup less of milk then what's recommended in the recipe. 

How long do they last 

They can be kept in the fridge for up to 5 days. Remember to add the fruit only a day ahead or right before eating and keep in mind that they will become thicker with time. Just add an extra splash of milk if needed.

Other overnight oats you might like

• Vegan overnight oats: the complete guide
• Strawberry vanilla overnight oats
• Mango overnight oats with almond butter swirls
• Pumpkin and orange overnight oats
• Maple pecan overnight oats
• Chocolate orange overnight oats
• Vanilla overnight oats
• Overnight oats with frozen fruit
• Quinoa overnight oats
• Overnight oats without chia seeds

I hope you enjoy this protein-rich overnight oat recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!

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