This easy recipe for high protein overnight oats uses protein powder, nuts, and seeds to help you get 30+ grams of protein without yogurt or dairy. 

A more blood sugar-friendly version of your favorite easy meal prep breakfast, leaving you feeling energized, full and satiated for hours.


Three glass jars of protein overnight oats on a white marble counter.


Many of my clients enjoy a bowl of oatmeal for breakfast, however, the truth is, a bowl of oatmeal can spike blood sugar, causing hormone imbalances that make you feel tired, irritable or hungry not long after eating.

But instead of labeling oatmeal as bad, let’s switch up the classic recipe and make it more balanced before deciding it doesn’t work for you.

This high protein oatmeal recipe is perfect so you can still enjoy a favorite meal while supporting your blood sugar.

The high protein and fat and the moderate amount of oats help to slow down the absorption of carbohydrates that can otherwise spike blood sugar.


Why are these overnight oats considered “high protein”?

A traditional bowl of oatmeal is quite low in protein with only 6 grams of protein in ½ cup of rolled oats. 

To keep blood sugar balanced and meet the recommended amount of daily protein, aim for 25-35 grams of protein per meal.

It’s especially important to include an adequate amount of protein with breakfast to set the tone for the day.

While this recipe does have higher protein than your average bowl of oats, I’d say it’s right on target with what you’d want to consume for breakfast.

Here’s a breakdown of where that protein is coming from in this recipe:
Rolled oats = 3 grams (see, it’s not very much)
Protein powder (1 serving will vary depending on the brand) = aim for 18-20+ grams
Hemp Seeds = 6 grams
Chia Seeds = 2 grams
Almond Butter = 3 grams
Total = 34 grams of protein! 


A glass jar with layers of oats, seeds and protein powder to make overnight oats, in front of a bottle of milk on a white counter.


Ingredients you’ll need for high protein overnight oats:

Rolled Oats: Opt for organic and sprouted oats if you can find them. Conventional oats have high amounts of glyphosate residue, which disrupts gut and hormone health. See this EWG article summarizing a recent study on pesticides found in cereals. 

Sprouted oats have been soaked, making them easier to digest and allowing more nutrients to be absorbed. One Degree is available at many grocers including Thrive Market.

Vanilla protein powder: See my recommended brands below.

Hemp Seeds: A great way to add a boost of plant protein, healthy fats and minerals to your breakfast.

Chia Seeds: An excellent source of fiber. 

Vanilla Extract: Vanilla is a simple addition that adds a sweet flavor without the need for extra sugars.

Sea Salt: Sea salt adds flavor and minerals to make food taste good. Add just a pinch of salt to sweet foods to add flavor.

Nut Milk: I recommend almond, cashew or macadamia “milk”!

Almond Butter: A small scoop of almond butter is great to boost of protein, fat, and fiber, which all support balanced blood sugar and happy hormones.


Nutritionist recommended protein powders:

Protein powder is for more than smoothies. You can use protein powders to boost the protein content of any meal, although it shouldn’t be a main source of protein on a daily basis. 

Some protein powders will have a lot of additives including unnecessary sugars, and preservatives, and go through a chemical process to isolate the protein. It’s always recommended to seek out a good quality protein powder with minimal ingredients.

These are some of the popular quality protein powders I recommend whenever you need a boost.
Ancient Nutrition Collagen
Garden of Life Raw Protein
Primal Kitchen Collagen Fuel


However, all my favorite top-quality protein powders are available at my online store through Fullscript.
These professional quality products are my favorite including

Designs For Health PurePaleo: my favorite protein powder, in chocolate and vanilla. It’s minimally processed with excellent texture. It also includes a high amount of collagen and all essential amino acids.
Designs For Health Collagen: excellent quality for maximum absorption

Search and purchase directly through Fullscript and save 10%.


Tips & Tricks for the best overnight oats:

  • Of course you always want to make your overnight oats the night before! 
  • Mason jars are a great container for storing oats, just make sure you use one large enough because your oats will expand overnight.
  • Mix all your dry ingredients before adding your non-dairy milk of choice.
  • If you’re planning to add any fruit topping, do so when you’re ready to eat.
  • Add any of your favorite toppings for more variety like fruit, yogurt, cacao nibs, coconut flakes, goji berries or bee pollen.


Three mason jars with protein overnight oats. The middle jar has sliced bananas and a gold spoon


Try the different overnight oatmeal variations:

Blueberry overnight oats: just stir in blueberries or add them on top

Chocolate overnight oats: Add cocoa powder or cacao nibs!

Peanut butter overnight oats: swap peanut butter instead of almond butter

Apple Cinnamon overnight oats: chop or shred apples and add them to the oatmeal


Ingredient substitutions:

If you have food sensitivities or texture preferences here are some easy ingredient substitutions.

  • Use flax seeds instead of chia seeds
  • Sub steel cut oats for rolled for a chewier texture
  • Instead of almond butter, use peanut, cashew, sunflower butter or tahini. Any nut butter will do!


How to make the protein overnight oats:

  1. Add oats, protein powder, hemp seeds, and chia seeds to a mason jar or airtight container.
  2. Mix the dry ingredients together. 
  3. Pour the milk over the oat mixture and stir to combine.
  4. Seal the container with a lid and place in the refrigerator overnight. Or at least 4 hours.
  5. Enjoy as breakfast the following day!



Q: How long do protein oats last in the fridge?
A: These oats can last for up to 5 days in the refrigerator in an airtight container.

Q: Are overnight oats a good source of protein?
A: Yes! These overnight oats contain a whopping 34 grams of protein compared to the 6 grams in a standard bowl of oatmeal.

Q: Is eating overnight oats every day healthy?
A: Variety is always beneficial for overall health, but if it makes you feel good then eating protein overnight oats every day is perfectly fine if you’re using healthy ingredients like the ones mentioned above.
However, some people can experience digestive issues from too many grains, like oats. If you have questions about what type of foods are best for you,
schedule a Nutrition Strategy Call with Alanna BCHN, NC, RWP

Q: Can you mix protein powder with oats?
A: Absolutely! Protein powder and oats mix well together and it’s a great way to increase your morning protein intake and support balanced blood sugar.


A glass bottle of milk, pouring into a glass jar with oats, seeds and protein powder to make overnight oats.


How to meal prep overnight oats:

Overnight oats are a great meal-prep breakfast idea.

First, decide how many days you want to prepare breakfast for. 

Then, on Sunday night portion out each meal into your mason jars or containers, combining all the ingredients, both wet and dry.

Store them in the fridge for up to five days, and add any fruit topping or nut butter when you’re ready to eat.


Other healthy breakfast recipes:

Almond Flour Banana Muffins {Sugar Free, Gluten & Dairy Free}

Green C Machine Smoothie

Spiced Apple No-Oat-Meal


Other blood sugar friendly recipes you’ll love:



For more inspiration for balancing, allergy friendly recipes and nutrition tips, follow along on Instagram, Facebook, Pinterest, or sign up to receive my newsletter to get all the latest updates on every new recipe!

If you make High Protein Overnight Oats, please share a photo with me! It would make my day! Tag me on Instagram or Facebook @alannadesalvonutrition or email me directly at hi@alannadesalvo.com


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Three mason jars with protein overnight oats. The middle jar has sliced bananas and a gold spoon

High Protein Overnight Oats

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: Gluten Free


This easy recipe for high protein overnight oats uses protein powder, nuts, and seeds to help you get 30+ grams of protein without yogurt or dairy.


Units Scale
  • 1/4 cup rolled oats
  • 1 serving vanilla protein powder (20+ grams)
  • 2 tablespoons hemp seeds
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • Pinch of sea salt
  • 1/2 cup nut milk (almond or cashew is recommended)
  • 1 tablespoon almond butter


  1. Add oats, protein powder, hemp seeds, chia seeds and salt to a mason jar or airtight container and mix the dry ingredients together.
  2. Pour the milk and vanilla over the oat mixture and stir to combine.
  3. Scoop a dollop of almond butter on to the top and swirl it into the oatmeal.
  4. Seal the container with a lid and place in the refrigerator overnight, or a minimum of 4 hours.
  5. Enjoy as breakfast the following day!


  • Calories: 492
  • Sugar: 1.6
  • Fat: 24.4
  • Carbohydrates: 35.4
  • Fiber: 9.3
  • Protein: 32.1

Keywords: Breakfast, Dairy Free, Fast & Easy, Gluten Free, Meal Prep


Energy Revival Guide: Meal Plan & Hormone Balancing Guide

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