Best Protein Powder for Overnight Oats
The key to making delicious overnight oats with added protein is choosing the right protein powder. It’s essential to select a protein powder with a flavor you enjoy because it will impact the overall taste of your dish. Personally, I find many protein powders to be too chalky, but the 365 Plant-Based Smoothie Protein Powder caught my attention. It’s a pea protein blend sweetened with stevia. Of course, if you prefer unsweetened protein powders or different flavors, go ahead and make adjustments. Vanilla protein powder is used in the recipe below, but you can easily switch it up with chocolate protein powder or any other flavor you prefer. If you’re not following a vegan or dairy-free diet, you can also opt for whey protein powder. There are plenty of protein powder options available to suit various dietary preferences and goals.
Why Add Protein Powder to Oats?
Adding protein powder to oats serves multiple purposes. First, it enhances the satiety factor by combining protein with fiber-rich whole grains and fruit, helping you stay full until lunchtime. Protein is known to be the most satisfying macronutrient, so incorporating it into your meals is always a good idea. Additionally, if you’re aiming to lose weight, protein powder can make your oats more filling without adding too many extra calories. This is especially beneficial when trying to create a calorie deficit for weight loss. If you have specific macro goals for bodybuilding or weight loss, adding protein powder to your oats can help you meet those targets. Another advantage of using protein powder in overnight oats is the ease of meal preparation. Simply stirring in the powder is much quicker than incorporating other protein sources, such as egg whites, into cooked oats. Lastly, getting an adequate amount of protein is essential for preserving lean muscle mass, especially as we age. Many common breakfast foods are low in protein, so incorporating protein powder into your oatmeal provides a protein boost to kickstart your day.
How to Make High Protein Overnight Oats with Protein Powder
Here’s a step-by-step guide to making protein-packed overnight oats:
Ingredients:
- Old fashioned rolled oats (dry)
- Protein powder (e.g., 365 vanilla protein powder)
- Milk (2%, 1%, or skim milk)
- Maple syrup (or honey if not using sweetened protein powder)
- Culinary dried lavender (optional)
- Chia seeds
- Frozen blueberries
- Frozen peach slices (halved)
Instructions:
- In a medium-sized bowl, combine the oats, protein powder, lavender, and chia seeds.
- Add the milk and maple syrup (adjust the amount of milk if needed to achieve the desired consistency).
- Stir well to ensure everything is evenly mixed.
- Transfer half of the oat mixture to a pint jar or any other food-safe container.
- Layer half of the frozen blueberries and half of the frozen peach slices on top.
- Add the remaining oat mixture in an even layer on top.
- Finish by adding the rest of the frozen blueberries and peach slices.
- Seal the jar with a lid and refrigerate overnight.
- The next morning, enjoy the protein-packed overnight oats straight from the jar. If the mixture has thickened too much, add a little extra milk before serving.
How Long Can You Keep Protein Powder Overnight Oats?
You can refrigerate protein powder overnight oats for up to 3-4 days. It’s also possible to double or triple the recipe for meal prep purposes. However, freezing and thawing the oats may affect the texture, so it’s best to consume them fresh from the fridge.
Overnight Oatmeal Toppings and Mix-Ins
While this recipe features peaches and blueberries, feel free to experiment with your favorite fruit combinations. Fresh, frozen, canned, or dried fruits all work well in overnight oats. Here are some other toppings and mix-ins you can try to enhance the flavor and nutritional profile of your oats:
- Strawberries and Mango
- Raspberries and Pineapple
- Blackberries and Apricots
- Chocolate Peanut Butter Banana (or use PB2 for fewer calories)
- Nutella
- Chocolate chips
- Granola
- Coconut flakes
- Spices (cinnamon, pumpkin spice, etc.)
- Vanilla extract
- Collagen peptides
- Dry milk powder
- Peanut powder
- Cooked egg whites (for savory oats)
- Chopped nuts or seeds
- Nut butter
- Seed butter
Expert Tips from a Dietitian
This protein powder overnight oats recipe falls under the level 1 category, which can potentially support fat loss goals. Unlike many oatmeal recipes with lower protein content, this recipe provides enough protein to make it a complete meal. For weight loss purposes, protein powder in overnight oats is a great option, as it’s delicious, easy to make, and helps with portion control. However, keep in mind that there are numerous ways to improve your diet, and you’re never obligated to eat oatmeal if it doesn’t appeal to you. Oats are versatile and can be customized to suit your taste preferences by experimenting with different fruits, herbs, and spices. Oatmeal is also budget-friendly, making it an ideal base for culinary exploration. Who knows, you might discover a new breakfast favorite while saving money on groceries!
Which Oats are the Best Source of Protein?
Rolled oats, steel-cut oats, and plain instant oats all provide 5 grams of protein per 150 calories. For the same 150 calories, you’ll get ¼ cup of dry steel-cut oats or ½ cup of dry rolled oats. Plain oats without added sugar are more protein-dense, meaning you get more protein per calorie consumed.
More Overnight Oats Recipes
Looking for more overnight oats recipes? Here are some options to try:
- Overnight Oats with Frozen Fruit
- Healthy Overnight Oats Recipe for Weight Loss
- Banana Cinnamon Overnight Oats
- Overnight Oats for Weight Gain
More High Protein Breakfast Recipes
If you’re interested in other high protein breakfast options, consider these ideas:
- High Protein Frittata
- Kodiak Cakes Muffins
- Baked Protein Oatmeal with Meat
- Baked Oats with Egg White
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The Disclaimer…
Please note that all recipes on this website may or may not be suitable for you, depending on your medical needs and personal preferences. To determine the best dietary pattern for you, consult with a registered dietitian or your physician. The nutrition information provided is an estimate and may vary depending on the specific brands and ingredients used. Calorie information on food labels can be inaccurate, so don’t stress too much about the numbers. For more information on how our recipe levels can assist with your weight management goals, refer to our overnight oats no sugar post. Let’s get cooking!