29 High Protein Overnight Oats Recipes (30g+ Protein Each)

29 high protein overnight oats recipes in different flavors — each one gluten-free, made with real ingredients, and packed with 30g or more of protein per jar. Prep them Sunday, eat them all week.

I make overnight oats almost every single week and the formula never gets old to me — you throw everything in a jar the night before, put it in the fridge, and wake up to a breakfast that’s already done.

High protein overnight oats are exactly what they sound like: rolled oats soaked overnight in milk with Greek yogurt, chia seeds, and protein powder mixed in, hitting 30g or more of protein per jar without any cooking required.

I’ve been developing and testing these recipes for years and the 29 on this list are the ones I actually keep coming back to — Biscoff, birthday cake, tiramisu, chocolate peanut butter, key lime pie, and a lot more. Pick one flavor for Sunday meal prep and you have breakfast sorted for the entire week.

If you love high protein breakfasts you may also want to check out my 11 Easy High Protein Baked Oats Recipes.

The Base Recipe (All 29 Flavors Start Here)

Every single recipe on this list uses some version of this base (without the biscoff layer). Get this right and you can make any flavor you want.

Fruity + Creamy High Protein Overnight Oats

1) Blueberry Cheesecake Protein Overnight Oats

Sweet, creamy, and loaded with vanilla protein powder — this one tastes like actual blueberry cheesecake in a jar and I am not exaggerating. Fresh blueberries and a graham cracker crumble on top make it feel completely indulgent. One of the most-made flavors on this list.

2) Strawberry Cheesecake Protein Overnight Oats

Fresh strawberries, gluten-free graham crackers, cream cheese, and vanilla protein powder. This one has cheesecake energy and it delivers every time. The cream cheese is the move here — it makes the base SO thick and creamy.

3) Peaches & Cream Overnight Oats

Old-fashioned oats, Greek yogurt, protein powder, chia seeds, and fresh peach slices. Dreamy and creamy and the kind of breakfast that makes summer mornings feel worth getting up for.

4) Lemon Cheesecake Overnight Oats

Greek yogurt, vanilla protein powder, chia seeds, lemon juice, and lemon zest. Bright, tangy, and honestly this might be my favorite flavor on the whole list. I said what I said.

5) Gluten-Free Key Lime Pie Overnight Oats

The perfect balance of sweet and tangy, with that key lime pie flavor you’re going for and a protein count that makes it a legit breakfast. Vanilla protein powder, lime juice, lime zest, and Greek yogurt. Do not skip the graham cracker crumble on top.

6) Banana Cream Pie Overnight Oats

Gluten-free oats, protein powder, and plant-based milk layered with fresh banana slices and topped with a white chocolate Greek yogurt ganache. This tastes EXACTLY like banana cream pie and I make it every time bananas are about to go bad on my counter.

7) Strawberries and Cream Protein Overnight Oats

Vanilla protein powder, chopped fresh strawberries, and a creamy base that comes together in under 5 minutes. Simple, fast, and the kind of breakfast that feels like a treat even though it’s genuinely good for you.

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8) Raspberry White Chocolate Overnight Oats

Fresh raspberries, white chocolate, and enough protein to keep you full until lunch. Delicious, filling, and a flavor combo that sounds fancy but takes zero effort the night before.

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9) Apple Pie Protein Overnight Oats

Enjoy the cozy flavors of apple pie in a convenient, nutritious jar. Mis the wet ingredients with dry ingredients and add your favorite toppings. Such a great way to start your Fall mornings.

Chocolate High Protein Overnight Oats

10) Chocolate Peanut Butter Overnight Oats

Tastes like a Snickers bar but it’s gluten-free, can be made vegan, and takes 5 minutes to put together. Chocolate protein powder, peanut butter, and oats — this is the flavor I default to when I can’t decide what I’m craving. Soooo good.

11) Oreo Protein Overnight Oats

Greek yogurt, chocolate protein powder, and an Oreo crumble on top. Chocolate cookies for breakfast. The protein powder is in there doing the heavy lifting and the Oreos are just living their best life. Make this one.

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12) Cookies and Cream Overnight Oats

Certified gluten-free oats, milk of choice, chocolate chunks, and a cookies-and-cream situation that absolutely counts as a responsible adult breakfast. This is the one that gets people texting me “wait, this is healthy??”

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13) Chocolate Cream Pie Overnight Oats

Around 35 grams of protein, a chocolate cream pie flavor profile, and a base so simple it takes two minutes to throw together. This is the one I come back to when I want something chocolatey and I want it ready for me in the morning with zero effort.

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14) Brownie Batter Protein Overnight Oats

Satisfy your sweet tooth guilt-free with this easy-to-make, chocolaty morning delight.

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15) Chocolate Crunch Bar Overnight Oats

Rich chocolate with a satisfying crunch that makes it feel like dessert for breakfast — and not in a guilty way, in a “this is exactly what I wanted” way. A morning meal that actually makes you excited to wake up.

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16) Mint Chocolate Overnight Oats

Cool, refreshing mint meets rich chocolate in a jar. If you’re a mint choc chip ice cream person (I am), this breakfast is going to become a problem for you in the best way.

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Dessert-Flavored High Protein Overnight Oats

17) Biscoff Protein Overnight Oats

Six ingredients, gluten-free oats, chia seeds, and protein powder with that Biscoff cookie flavor baked into every bite. This is one of my most-made flavors and the one I get the most DMs about. If you’ve never had Biscoff in overnight oats you are not living your full life.

18) Cookie Dough Overnight Oats

Cookie dough overnight oats made with almond butter, gluten-free oats, and a chocolate drizzle on top — tastes like dessert for breakfast and takes 5 minutes to make.

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19) Tiramisu Protein Overnight Oats

Heart-healthy oats, unsweetened Greek yogurt, chia seeds, chocolate, and coffee flavor in a jar. This one tastes SO much like actual tiramisu and it’s the perfect thing to make the night before when you want your morning to feel a little fancy without any morning effort.

20) Cinnamon Roll Overnight Oats

Inspired by classic cinnamon bun flavors but with a protein-packed base that actually keeps you full. The icing on top is Greek yogurt and it is the right call every single time. This one smells like a cinnamon roll when you open the jar and I will never stop being excited about that.

21) Birthday Cake Overnight Oats

High-protein, colorful, fun, and proof that you can have your cake and eat it too. Sprinkles, vanilla, and a festive situation in a mason jar that works on all 365 days of the year — not just the one day. No occasion needed.

22) Snickers Protein Overnight Oats

Classic Snickers flavors — chocolate, peanut butter, caramel, peanuts — turned into a high protein breakfast with the perfect crunchy texture. This one disappears fast if you make it for meal prep. Make two.

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23) Carrot Cake Overnight Oats

All the flavors of carrot cake — cinnamon, nutmeg, a little sweetness — with the health benefits of overnight oats and a solid protein count. This is the one I make in the spring and it always gets requests for the recipe.

Seasonal + Specialty High Protein Overnight Oats

24) Pumpkin Cheesecake Overnight Oats

Pumpkin puree, pumpkin pie spice, almond milk, and that cozy fall flavor that makes October feel like October. These taste like a slice of no-bake pumpkin cheesecake and I make them basically every week from September to December.

25) Peppermint Mocha Overnight Oats

​Winter mornings never looked so good with our Peppermint Mocha Overnight Oats – a fusion of rich coffee, chocolate, and peppermint delight. 

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26) Eggnog Overnight Oats

Holiday oats that taste like eggnog — creamy, spiced, and topped with red and green sprinkles because why not. These are my Christmas morning meal prep go-to and they also work for every morning in December when I’m in full festive mode.

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27) Peppermint White Chocolate Overnight Oats

Cool peppermint meets creamy white chocolate in a make-ahead jar that tastes like a peppermint mocha but for breakfast. Another December staple. The combination here is genuinely unreal.

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28) Coconut Overnight Oats

Gluten-free, can easily be made vegan, and simple enough to throw together any night of the week. Coconut milk or coconut flakes, vanilla protein powder, and that tropical vibe that makes a Tuesday morning feel better than it has any right to.

Peanut Butter High Protein Overnight Oats

29) Peanut Butter and Jam Overnight Oats

Gluten-free, easily made vegan, and so simple to make. Peanut butter and jam in oat form — nostalgia in a jar with a 30g protein punch. This one is perfect for anyone who grew up on PB&J sandwiches, which is everyone.

Tips for Making the Best High Protein Overnight Oats

Use rolled or quick oats, not steel cut. Steel cut oats don’t absorb liquid the same way and you’ll end up with something too chewy. Old-fashioned rolled oats or quick oats are the move.

Greek yogurt is non-negotiable. It’s what makes the base thick and creamy instead of watery. Non-fat Greek yogurt works if you want a lower-calorie option — the texture is slightly less creamy but still great.

The protein powder flavor matters. These oats really do take on the flavor of whatever protein powder you use, so use one that actually tastes good. I use PEScience (code BAILEY) — Gourmet Vanilla and Chocolate Truffle are the two I reach for most. No added sugar, bakes and blends without going chalky.

Give them at least 4 hours. Overnight is ideal, but 4 hours minimum so the oats have time to fully absorb the liquid. I always make mine before bed.

They keep for 5 days in the fridge. Make a batch of 3–5 jars Sunday night and you have breakfast sorted until Friday. Each jar should be in an airtight container or sealed mason jar.

If they’re too thick in the morning, add a splash of milk. The oats keep absorbing liquid in the fridge, so they’ll be thicker after day 2 or 3. Just stir in a little milk and you’re good.

Frequently Asked Questions

How do you make high protein overnight oats? The base is simple: ½ cup rolled oats, ½ cup milk of choice, ¼ cup Greek yogurt, 1 scoop protein powder, and 1 tablespoon chia seeds stirred together in a jar with a lid. Put it in the fridge for at least 4 hours or overnight and wake up to thick, creamy oats ready to eat cold, straight from the jar.

How much protein is in overnight oats? A basic jar of overnight oats made with Greek yogurt and protein powder typically has 30–47g of protein per serving depending on the protein powder you use and the amount of yogurt. Every recipe on this list hits at least 30g of protein per jar.

Can you meal prep overnight oats for the whole week? Yes and this is the whole point. Make 3–5 jars Sunday night and they keep in the fridge for up to 5 days in airtight containers. The flavors actually get better after a day or two as the oats continue to absorb. Breakfast is done for the week in about 15 minutes.

Are overnight oats better with Greek yogurt or without? Greek yogurt is what makes them genuinely high in protein and genuinely thick and creamy. Without it you get oats that are higher in carbs and lower in protein, and the texture is thinner. I always use Greek yogurt in mine — full-fat for the creamiest result, non-fat if you’re watching calories.

If you make any of these high protein overnight oats recipes, tag me on Instagram at @basicswithbails — I love seeing which flavors people are making. And if you’re stuck on which one to start with, start with the Biscoff. You can thank me later.