The Best Overnight Oats With Protein Powder


Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Give your overnight oats a protein boost

Why make overnight oats with protein powder?

Overnight oats is one of the best new breakfast fads! It is a take on bircher muesli, a cold oatmeal dish popular in Europe. Traditional bircher muesli is prepared by soaking oats in milk or yogurt overnight so that they are soft and full of flavor in the morning. Many people add nuts, seeds, and dried fruit as toppings.

Overnight oats have exploded in popularity in recent years in large part because it is a convenient, nutritious breakfast. 1 serving of overnight oats is packed with nutrients, and takes only two minutes to prepare.

There also is nothing better than waking up to a breakfast that is ready to eat! I like to make my overnight oats in a mason jar so that I can eat it on the go. Oats are a great source of complex carbohydrates, but not protein. If you are looking for a balanced breakfast, you may therefore want to put protein powder in overnight oats.

Protein is the most satiating (filling) macronutrient, so eating lots of it at breakfast will keep you full until lunch, discourage overeating, and reduce snacking later in the day, all of which are key if you are trying to lose weight. There is lots of research to back this up. In one study, researchers discovered that high protein breakfasts improved satiety and overall diet quality. Another study found that eating high protein foods led to reduced hunger and increased fullness.

Adding high-protein foods to your breakfast can also fuel muscle growth efforts. Research also shows that a higher protein intake at breakfast is associated with a higher total daily protein intake.

A high protein breakfast, despite its satiating effects, can still optimize the amount of protein per meal without compromising total daily protein intake. In other words, eating lots of protein first thing in the morning does not fill you up so much that it reduces your overall protein intake; it actually allows you to maximize the amount of protein that you consume over the course of the day.

This is great news for people looking to curb weight loss and maintain muscle mass. Packed with easy to digest protein, protein overnight oats are a great way to ensure that you are hitting your protein goals in the morning.

high protein overnight oats recipe

Why drink wholesome?

This overnight oats recipe was made with drink wholesome – the only protein powder made with whole food protein sources. Other protein powders are made with protein concentrates and/or isolates, which have been stripped of everything but the protein. Because they have no fats or carbs, protein concentrates and isolates have a terrible chalky aftertaste. 

Another reason why drink wholesome is the perfect addition to protein overnight oats is it is sweetened with monk fruit. Monk fruit is a small, melon-like round fruit native to Southeast Asia. Unlike artificial sweeteners and stevia, it is the only sugar substitute that does not activate bitter taste receptors.

In short, if you want to make overnight oats with protein powder, drink wholesome is hands down your best option. Order samples to see for yourself. 

The Best Overnight Oats Recipe With Protein Powder


-½ cup rolled oats
-1 tbsp chia seeds
-1 tbsp maple syrup
-4 tbsp drink wholesome chocolate protein powder
-½ cup milk


In a mason jar or small bowl, mix the almond milk, oats, and protein powder. Stir until combined and check to ensure that all of the oats are moist. Add more almond milk if needed. Cover your oats and leave them in the refrigerator overnight (or for at least 6 hours). Note that you can customize this recipe in infinite ways. One of my favorite additions to these chocolate protein powder overnight oats is a few slices of strawberry and banana. Enjoy! 

Protein Powder Sample Packs

3 Protein Powder Samples


How long do high protein overnight oats last?

Once hydrated, we recommend consuming them within 36 hours of putting them in the fridge. If you do not eat an entire serving and plan on eating it later, put it back in the fridge with the lid closed.

Can I eat the oats immediately

Waiting overnight allows the oats and chia seeds to fully hydrate and softens the oatmeal. We recommend waiting at least four to five hours before eating, but some customers do enjoy eating it immediately for a more textured, chewy oatmeal.

Can I microwave overnight oats

We prefer cold overnight oats, but they also taste good hot. Microwave your oats in 30-60 second increments with the lid of the jar removed until the desired temperature is reached.

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