How to Make Overnight Oats With Protein Powder

📌 Overview and Key Takeaways

This is a Nutrition Coach’s recipe for overnight oats with protein powder.

Discover how to make delicious high protein overnight oats.

Last Updated
May 22, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This article is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Protein Overnight Oats

What Are Overnight Oats? 

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.

In other words, overnight oats are a no-cook method of making oatmeal.

Instead of cooking oats on the stove or in the microwave, you soak them in milk (or any liquid of your choice) overnight in the refrigerator.

Why Should I Make Overnight Oats with Protein Powder?

Overnight oats have exploded in popularity in recent years in large part because it is a convenient, nutritious breakfast.

One serving is packed with nutrients, and takes only minutes to prepare.

There is also 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 I can eat it on the go.

The only problem with the classic overnight oats recipe is that it is low in protein. 

Protein is the most satiating (filling) macronutrient, so eating lots of it at breakfast will keep you full until lunch, curbing cravings and overeating.

Protein also fuels muscle growth and helps with recovery.

This is why I always make my overnight oats with protein powder.

High protein overnight oats are the perfect breakfast and keep me feeling full and energized all day long.

How Do I Make Overnight Oats With Protein Powder? 

Making overnight oats is super easy, but the type of oats you choose will affect the texture and consistency.

Here are a few tips to help you avoid common pitfalls:

Rolled Oats (Old-Fashioned Oats)

• Best Choice: These are the most popular choice as they absorb liquid well, soften overnight, but maintain a slightly chewy texture.
• Texture: Soft but still slightly chewy
• Preparation: Soak overnight

Instant Oats

• Alternative Option: They absorb liquid quickly and can become very soft and mushy. If you prefer a smoother, almost pudding-like texture, instant oats might be a good choice.
• Texture: Very soft and mushy
• Preparation: Soak for 2-3 hours

Steel-Cut Oats:

• Not Ideal: Steel-cut oats are less processed than the other options and have a chewy texture. They do not soften as much as rolled oats overnight, so they may require additional soaking or pre-cooking.
• Texture: Very chewy, even after soaking
• Preparation: Soak overnight and consider adding hot water or pre-cooking before soaking

Finally, I recommend using a 1:1 ratio of oats to liquid.

You can use any type of liquid, but I find that milk or non-dairy milk such as almond milk tastes best.

Why Should I Use Drink Wholesome?

We make our Protein Powders from whole food protein sources like egg whites and almonds.

Our Ingredients

egg whites

coconut

vanilla

monk fruit

NOT Our Ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Other protein powders are made from ultra-processed protein concentrates and isolates, which have been mechanically and/or chemically stripped of everything but the protein.

As a result, they have a chalky aftertaste and rubbery texture. 

Whole foods, on the other hand, taste like real food.

It is worth adding that we sweeten our protein powders with monk fruit – a small, melon-like round fruit native to Southeast Asia.

We like monk fruit because it is sweet like sugar.

Other sugar substitutes, including artificial sweeteners, sugar alcohols, and stevia activate bitter taste receptors (J Agric Food Chem, 2016).

As you can imagine, this aftertaste might ruin your recipe!

Order Samples to taste (and feel) the difference.

Sources

1. Journal of Agricultural and Food Chemistry (J Agric Food Chem). Docking and Molecular Dynamics of Steviol Glycoside-Human Bitter Receptor Interactions. 2016.

Editorial Guidelines

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This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.