The Best Matcha Overnight Oats 

Looking to make matcha overnight oats? If so, you have come to the right place. I created a tasty, filling recipe that whips up in less than five minutes. Jump to the recipe. 


How to make protein-packed matcha overnight oats.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What are matcha overnight oats and why should I make them?

Overnight oats made with matcha protein powder are a nutritional powerhouse that combines the convenience of overnight oat preparation with the health benefits of matcha and egg white protein. Matcha, a finely ground green tea powder, infuses the oats with caffeine to jumpstart your day and antioxidants to boost your overall well being.

The addition of egg white protein powder increases the protein content of the oats. Protein aids in muscle growth and recovery, and provides a sustained source of energy. Protein can also support weight management by providing a feeling of fullness that prevents snacking and overeating.

By adding matcha overnight oats into your breakfast routine, you can enjoy a delicious and nutritious meal that supports your health and well-being. If you prefer a hot breakfast, simply stir matcha protein powder into your oatmeal to make matcha oatmeal.

Why drink wholesome?

This particular recipe uses our matcha egg white protein powder, which is an ideal choice for two key reasons. Firstly, our egg white protein powders are made from whole food protein sources, not protein concentrates and isolates. The latter have been stripped of everything but the protein, giving them a chalky aftertaste. I do not know about you, but I do not want to eat matcha overnight oats that taste like chalk

matcha protein powder serving suggestion

Second, drink wholesome is sweetened with monk fruit. Almost every other protein powder company uses artificial sweeteners, sugar alcohols, or stevia, all of which have a bitter aftertaste. Sugar substitutes like these activate bitter taste receptors, and these off-flavors are particularly pronounced when protein powder is added to recipes. Order samples to taste the monk fruit difference. 

Now without further ado, here is the best matcha overnight oats recipe.

Matcha Overnight Oats 


– ½ cup rolled oats
– 2 tbsp chia seeds
– 1 tbsp maple syrup (optional)
– ½ cup matcha protein powder
– ¾ cup milk


In a mason jar or small bowl, mix all of the ingredients until combined. Check to ensure that all of the oats are moist, and add more milk if needed. Cover your oats and leave them in the refrigerator overnight (or for at least 6 hours).


matcha protein powder

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3 protein powder samples


This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.


Unlocking the Health Benefits of Matcha Overnight Oats: Boosting Nutrition with Protein Powder

In recent years, the world of breakfast has seen a surge in creativity, with health-conscious individuals seeking tasty and nutritious alternatives to the traditional morning fare. One such delightful invention is the matcha overnight oats. A blend of matcha green tea and oats, this breakfast option not only tantalizes the taste buds but also offers an array of health benefits. In this comprehensive blog post, we will explore the many advantages of incorporating matcha overnight oats into your daily routine and discover how adding protein powder can take your breakfast to the next level.

Understanding Matcha Overnight Oats

Before we dive into the health benefits, let’s take a moment to understand the star of the show: matcha overnight oats.

Matcha: A Nutrient-Rich Elixir

Matcha, a powdered form of green tea, has long been cherished for its unique taste and numerous health properties. Unlike traditional green tea, where leaves are steeped and discarded, matcha is made from whole tea leaves ground into a fine powder. This means you consume the entire leaf, reaping all the associated health benefits.

Oats: A Breakfast Staple

Oats, on the other hand, are a breakfast staple renowned for their high fiber content and heart-healthy properties. They provide a steady release of energy throughout the morning, keeping you full and satisfied until your next meal.

The Marriage of Matcha and Oats

Combining matcha and oats creates a synergy that blends the earthy, slightly sweet flavors of matcha with the comforting creaminess of oats. Moreover, the vibrant green hue of matcha adds visual appeal to your breakfast, making it a feast for both the eyes and the palate.

Health Benefits of Matcha Overnight Oats

Now, let’s explore the myriad health benefits that come with indulging in a bowl of matcha overnight oats:

1. A Potent Source of Antioxidants

Matcha is renowned for its rich antioxidant content, particularly catechins like epigallocatechin gallate (EGCG). Antioxidants are crucial in combating oxidative stress and reducing the risk of chronic diseases, including cancer and heart disease.

2. Enhanced Cognitive Function

The combination of matcha’s moderate caffeine content and the amino acid L-theanine provides a gentle energy boost that can improve cognitive function, helping you stay focused and alert throughout the day without the jitters associated with coffee.

3. Aids in Weight Management

Matcha contains compounds that may support weight management. EGCG has been shown to boost metabolism and increase fat oxidation, potentially aiding in weight loss efforts.

4. Supports a Healthy Heart

Regular consumption of matcha has been linked to lower levels of bad LDL cholesterol and triglycerides, promoting heart health. Additionally, its antioxidants help reduce the risk of heart disease by protecting against oxidative damage.

5. Calms the Mind and Reduces Stress

L-theanine in matcha promotes relaxation without drowsiness, reducing stress and anxiety levels. This unique combination of alertness and calmness is a hallmark of matcha’s effects on mental well-being.

6. Boosts Immunity

The high levels of antioxidants in matcha can strengthen the immune system, helping your body ward off infections and illnesses.

7. Supports Detoxification

Matcha has been traditionally used in Japanese tea ceremonies for its detoxifying properties. It helps the body rid itself of harmful toxins, promoting overall health.

Adding Protein Powder for Extra Benefits

While matcha overnight oats are already a nutritious breakfast choice, you can elevate their nutritional profile even further by incorporating protein powder. Here are some benefits of doing so:

1. A High-Quality Protein Source

Protein is essential for muscle repair, growth, and overall health. Protein powder, especially high-quality options like egg white protein powder, provides all the essential amino acids your body needs. It’s particularly rich in branched-chain amino acids (BCAAs), such as leucine, which play a crucial role in muscle synthesis.

2. Improved Satiety

Protein is well-known for its satiating effect, helping to curb hunger and reduce overall calorie intake. By adding protein powder to your matcha overnight oats, you’ll feel fuller for longer, making it easier to manage your weight and avoid unhealthy snacking.

3. Enhanced Muscle Recovery

If you lead an active lifestyle or engage in regular exercise, protein is vital for muscle recovery and repair. The protein in egg white protein powder ensures that your muscles receive the necessary nutrients to stay in peak condition.

4. Nutrient Density

Egg white protein powder isn’t just about protein. It also provides essential vitamins and minerals, including vitamin B12, riboflavin, selenium, and potassium. These nutrients support various bodily functions and contribute to overall health.

Customizing Your Matcha Overnight Oats

One of the great things about matcha overnight oats is their versatility. Here are some ideas for customizing your oats to suit your preferences and dietary needs:

  • Vegan Options: Use plant-based milk and a vegan-friendly protein powder for a vegan version. Replace honey or maple syrup with agave syrup or date syrup for sweetness.
  • Gluten-Free: Opt for certified gluten-free rolled oats if you have celiac disease or gluten sensitivity.
  • Flavor Variations: Experiment with different flavor combinations by adding ingredients like cinnamon, nutmeg, or almond extract. You can also mix in crushed nuts or nut butter for added richness.
  • Sweeteners: Adjust the sweetness level to your liking. Consider using less sweeteners like stevia or monk fruit if you want to reduce sugar intake.

Troubleshooting and Tips

To ensure your matcha overnight oats turn out perfectly every time, here are some troubleshooting tips:

  • Soaking Time: Adjust the amount of liquid and soaking time to achieve your preferred oat consistency. Some like it thicker, while others prefer it more liquidy. Experiment to find your ideal texture.
  • Mixing Matcha: To prevent clumps of matcha powder, thoroughly mix it with the oats before adding the liquid. Stir until there are no visible green streaks.
  • Protein Powder Mixing: Ensure the egg white protein powder is fully blended into the oats, as it can sometimes clump. Stir well to incorporate it evenly.
  • Toppings: Get creative with your toppings! Fresh fruit, nuts, seeds, and a drizzle of nut butter can add variety and nutrition to your breakfast.


Incorporating matcha overnight oats into your morning routine can be a game-changer for your health and well-being. This delightful breakfast option offers a wealth of benefits, from antioxidants that combat oxidative stress to improved cognitive function and weight management. Moreover, by adding protein powder, you can boost the protein content, further enhancing muscle recovery, satiety, and overall nutrient density. So why wait? Start your day right with a nourishing bowl of matcha overnight oats, and experience the incredible benefits for yourself.