Carrot Cake Overnight Oats (Protein Recipe)

Creamy carrot cake overnight oats with 30g of protein per serving. Shredded carrots, warm spices, raisins, and pecans topped with a white chocolate cheesecake ganache — dessert for breakfast that hits your macros.

Carrot cake overnight oats are a no-cook breakfast made by mixing oats, chia seeds, protein powder, milk, shredded carrots, cinnamon, raisins, and pecans, then topping with a white chocolate–cream cheese–Greek yogurt ganache. One serving packs 30g of protein — it tastes like a slice of carrot cake with the macros of a protein shake.

The cheesecake ganache topping is what takes this from “carrot cake oatmeal” to “carrot cake with cream cheese frosting.” Fresh-grated carrots, warming spices, and that thick white chocolate layer on top set overnight into a layered breakfast that feels indulgent without the sugar crash.

If you love this, also try my Biscoff Overnight Oats, Lemon Cheesecake Overnight Oats, or Gluten Free High Protein Carrot Cake Baked Oats next.

Why You’ll Love This Recipe

• 30g of protein per serving from Greek yogurt + protein powder
• Tastes like carrot cake with cream cheese frosting — the white chocolate ganache is the unlock
• Meal prep friendly — make a few jars on Sunday for the whole week
• Naturally gluten-free with certified gluten-free oats

Ingredients You’ll Need

(Full measurements in the recipe card at the bottom of the post.)

For the oats:

• Old-fashioned rolled oats — best texture for overnight oats. Quick oats work but go softer. Steel-cut oats won’t work — they need cooking. Use certified gluten-free oats if needed.
• Unsweetened almond milk — neutral flavor here. Oat, cashew, coconut, or regular milk all work.
• Chia seeds — absorb liquid overnight and thicken the oats. Flax seeds work as a 1:1 swap.
• Vanilla protein powder — I use 1UP Nutrition Vanilla Isolate (code BAILS saves 20%). Any whey or plant-based vanilla protein works.
• Cinnamon and nutmeg — the warming spice combo that gives this its carrot cake flavor. Add a pinch of ginger if you have it for an even closer match to real carrot cake.
• Shredded carrots — use freshly grated, not pre-shredded. Pre-shredded carrots are too thick and won’t soften overnight — you’ll end up with crunchy carrot bits in your oats. Use the small side of a box grater for fine, soft shreds.
• Pecans — chopped. Walnuts or pistachios work as swaps.
• Raisins — for that classic carrot cake chew. Sub with cranberries, chopped dates, or unsweetened coconut shavings if you don’t like raisins (a reader-tested swap).

For the cheesecake ganache topping:

• White chocolate chips — melted in 30-second intervals. Use vegan brand for dairy-free.
• Plain Greek yogurt — pushes protein up and gives the topping a tangy cheesecake feel. Full-fat is creamiest; non-fat works for lower calories.
• Cream cheese — bring to room temperature so it whisks in smoothly. Light cream cheese works.

How to Make Carrot Cake Overnight Oats

1. Mix the oat base. Add oats, almond milk, chia seeds, protein powder, cinnamon, nutmeg, shredded carrots, pecans, and raisins to a bowl or mason jar. Stir well until the protein powder dissolves.
2. Refrigerate for 1 hour minimum. This lets the chia seeds absorb liquid and the oats soften before the topping goes on.
3. Make the cheesecake topping. Microwave the white chocolate in 30-second intervals until melted. Whisk in the room-temperature cream cheese and Greek yogurt until smooth and lump-free.
4. Layer the topping over the chilled oats. Cover and refrigerate overnight (or at least 4 hours) to fully set.
5. In the morning — top with extra carrot shreds and chopped pecans. Eat cold or warm briefly in the microwave.

Tips for the Best Texture

1. Freshly grate your carrots. This is the single biggest tip. Pre-shredded carrots are too thick and stay firm overnight — you’ll get hard bits of carrot in your oats. Grate on the fine side of a box grater for soft, fully-integrated shreds.
2. Bring cream cheese to room temperature before whisking. Cold cream cheese leaves lumps you can’t whisk out.
3. Use rolled oats, not quick or steel-cut. Rolled oats absorb evenly and stay slightly chewy.
4. Wait for the topping to set — at least 4 hours, ideally overnight. The white chocolate firms up as it cools and creates that thick cheesecake layer.
5. Mix carrots into the oats (not on top) so they distribute evenly and soften through the entire jar.
6. Want it warm? Microwave for 60-90 seconds in the morning. The topping melts back into the oats — different experience but still delicious.

Mix-In Variations

• Coconut instead of raisins (reader favorite): Cass swapped raisins for unsweetened coconut shavings and has been making it on repeat. Tropical-leaning, still hits the carrot cake notes.
• Skip the white chocolate (lighter version): KJ skipped the white chocolate chips in the topping and added a full scoop of protein powder instead. Drops calories and pushes the protein closer to 35-40g.
• Carrot cake spice blend: Add ¼ tsp ginger + a pinch of allspice to push the carrot cake flavor harder
• Higher protein: Add 2 tablespoons cottage cheese to the oat base — pushes protein over 40g per serving
• Tropical: Add diced pineapple to the oats — classic carrot cake addition
• Walnut crunch: Sub pecans for walnuts and add a pinch of brown sugar to the topping for a candied-walnut feel
• Dairy-free: Use coconut yogurt, vegan cream cheese, vegan white chocolate chips, plant-based protein

How to Store and Meal Prep

• Fridge: Store sealed jars for up to 3 days. The ganache may firm up over time — flavor actually improves.
• Meal prep tip: Make 3-4 jars at once. If prepping for the full week, keep the ganache separate and layer it fresh each morning for best texture.
• Best containers: Wide-mouth mason jars (16 oz) show the layers off. Meal prep containers also work.
• Save toppings for the morning — fresh carrots and pecans on top right before eating keeps the texture intact.
• Don’t freeze — texture suffers when thawed.

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4.93 from 13 votes

Carrot Cake Overnight Oats (Protein Recipe)

Creamy carrot cake overnight oats with 30g of protein per serving. Shredded carrots, warm spices, raisins, and pecans topped with a white chocolate cheesecake ganache — dessert for breakfast that hits your macros.

Prep Time10 minutes mins

Cook Time4 hours hrs

Total Time4 hours hrs 10 minutes mins

Course: Overnight Oats

Cuisine: American

Servings: 1

Calories: 480kcal

Author: Bailey Campbell

Cook ModePrevent your screen from going to sleep

Ingredients 

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FOR OATS

• ½ cup certified gluten free oats
• ½ cup almond milk
• 1 tsp chia seeds
• ½ scoop vanilla protein powder I love Vanilla Ice Cream Isolate protein powder from 1UP Nutrition – it’s great for sensitive stomachs. Can use code BAILS at checkout to save 20% off everything. See notes for link
• ¼ tsp cinnamon
• ⅛ tsp nutmeg
• 2 tbsp shredded carrots
• 1 tbsp pecans chopped
• 1 tbsp raisins

FOR CHEESECAKE WHITE CHOCOLATE GANACHE

• ⅓ cup greek yogurt
• 2 tbsp white chocolate chips
• 1.5 tbsp cream cheese

Instructions

• Add all oat ingredients to a bowl or jar. Stir well and refrigerate for a minimum of 1 hour.
• Microwave white chocolate in a small bowl. Mix in with Greek yogurt and room temperature cream cheese. I used a whisk to get rid of lumps.
• Remove oats from the refrigerator, and pour cream cheese ganache overtop. Put back in the fridge overnight to set.
• In the morning, top with more carrot shreds and pecan pieces! Grab and go!

Notes

I used 1UP Nutrition Vanilla Ice Cream protein powder – use code BAILS at checkout for 20% off everything.

Nutrition

Serving: 1serving | Calories: 480kcal | Carbohydrates: 61g | Protein: 30g | Fat: 24g | Saturated Fat: 9g | Polyunsaturated Fat: 12g | Cholesterol: 30mg | Sodium: 151mg | Fiber: 8g | Sugar: 26g

The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.

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More Overnight Oats Recipes

• Strawberry Cheesecake Overnight Oats
• Blueberry Cheesecake Overnight Oats
• Chocolate Peanut Butter Overnight Oats
• Apple Pie Overnight Oats
• Brownie Batter Overnight Oats

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