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How to make High Protein Overnight Oats and Chia Seeds

I love overnight oats. Especially high protein overnight oats and chia seeds. It's light, tasty, packed with fibre, vitamins, and minerals, and since there's so much protein in it, it's a meal that make me feel fuller, longer.

Overnight oats also sits very well in the fridge, so it's been a large part of my meal preps. Overnight oats can last in the fridge for up to 5 days. I like to make a big batch in the beginning of the week then divide it for my breakfasts when I go into the office every morning. 

This light meal requires some time to make - hence the name for overnight oats. The reason why it's called overnight oats is because the oats need a minimum of 4-5 hours to soak, if not 8-12 hours. This gives the oats enough time to soften and absorb the liquid it's sitting in. Because oats are the base of your dish, this makes for a great source of fibre and minerals. The chia seeds are an especially important ingredient since they’re also a great source of fibre, in addition to being an excellent source of protein, calcium, iron, and omega-3. Like the oats, chia seeds need a couple of hours to soak before they can be consumed.

Overnight oats and a matcha latte

Since this dish is so versatile, feel free to add whatever toppings you’d like to the oat base. I'll also be recommending some of my favourite variations to this tasty recipe, including a Chocolate Peanut Butter Banana Overnight Oats and Chia Seeds, Tiramisu-inspired Overnight Oats, and Banana-Coconut Overnight Oats.

Great for breakfast, or as a post-work snack. 

A Simple Recipe for High Protein Overnight Oats and Chia Seeds

The base of this recipe is good for about 2-3 servings. Depending on your toppings, and what protein powder, milk, Greek yogurt, etc. used, one serving contains about 345 Calories, 11g of Fat, 32g of Carbohydrates, 7g of Fibre, and 38.5g of Protein.

Ingredients for the Base

• 1 cup Rolled Oats
• 2-3 tablespoons Chia Seeds - Chia seeds can soak up as much as 10x their weight in liquid so you don’t wanna add too much into your overnight oats  
• 2 cups of your favourite Milk (I prefer oat milk or coconut milk)
• 2 scoops of Protein Powder (I like to use Optimum Nutrition Gold Standard 100% Whey Protein, if not the Vega Protein)
• ¾ cup of Greek Yogurt (I like to use the Oikos PRO High Protein Yogurt)

Protein powder, oat milk, Greek yogurt, chia seeds, and rolled oats

Directions

1. In a container, mix in your rolled oats and your chia seed. Set aside
2. Blend your milk, protein powder, and Greek yogurt until thoroughly combined
   
3. Pour your milk/protein powder/Greek yogurt blend over your container of rolled oats and chia seeds
4. Mix thoroughly. If consistency isn't runny, or the batter is hard to combine, feel free to add in more milk or Greek yogurt until your oats and chia seeds are swimming in the mixture 
5. Cover with a lid and leave overnight, or at least 8-10 hours. Feel free to check on the consistency every now and then. If your oats seem too thick, add in more milk and stir until you get your desired consistency. If your oats seem too runny, add in a bit more oats, chia seeds, or both, and let soak for a couple of hours.
6. Keep your overnight oats in the fridge until ready to serve
7. When ready to serve, scoop out oats into a separate bowl, and serve with your favourite toppings — from fruits, to granola, your topping possibilities is pretty much endless! 

Overnight oats and Greek yogurt, topped with granola

Feel free to experiment with different variations and toppings!

The Best High Protein Overnight Oats and Chia Seeds Recipes

These are some of my go-to overnight oats and chia seeds recipes I have on a weekly (pretty much daily) basis. These recipes are so delicious, I don't just have them for breakfast, but I also have them for dessert!

Here are the recipes for a Chocolate Peanut Butter Banana Overnight Oats and Chia Seeds, Tiramisu-inspired Overnight Oats, and Banana-Coconut Overnight Oats. 

Chocolate Peanut Butter Banana Overnight Oats

Recipe makes 2-3 servings.

Chocolate Peanut Butter Banana Overnight Oats topped with fresh banana slices, roasted peanuts, and dark chocolate chips.

Ingredients for Chocolate Peanut Butter Banana Overnight Oats Base

• 1 cup Rolled Oats
• 2-3 tablespoons Chia Seeds
• 2 cups of your favourite Milk
  
• ¾ cup of Greek Yogurt
• 2 scoops of Chocolate Protein Powder
• 1 ripe Banana
• 2-3 tablespoons of smooth Peanut Butter

Toppings

• Banana Slices
• Dark Chocolate Chips
• Roasted Peanuts

Directions

1. In a container, mix in your rolled oats and your chia seed. Set aside
2. Blend your milk, Greek yogurt, chocolate protein powder, banana, and peanut butter until thoroughly combined
3. Pour the mix over your oats and chia seeds
4. Mix thoroughly. If consistency isn't runny, or the batter is hard to combine, feel free to add in more milk or Greek yogurt until your oats and chia seeds are swimming in the mixture 
5. Cover with a lid and leave overnight, or at least 8-10 hours. Feel free to check on the consistency every now and then. If your oats seem too thick, add in more milk and stir until you get your desired consistency. If your oats seem too runny, add in a bit more oats, chia seeds, or both, and let soak for a couple of hours
6. Keep your overnight oats in the fridge until ready to serve
7. When ready to serve, scoop out oats into a separate bowl, and top off with banana slices, dark chocolate chips, and roasted peanuts

Tiramisu-Inspired Overnight Oats

Recipe makes 2-3 servings. Because this recipe has caffeine in it, this overnight oats recipe makes for the ultimate breakfast pick-me-up. 

Tiramisu overnight oats layered with Greek yogurt and topped with cocoa powder

Ingredients for Tiramisu-inspired Overnight Oats Base

• 1 cup Rolled Oats
• 2-3 tablespoons of Chia Seeds
• 2 cups of your favourite Milk
• 2 shots of Espresso or 2 teaspoons of Instant Coffee or 1 cup of freshly brewed coffee
  
  • If you're not good with caffeine, opt for decaf
    
  • If you're opting for 1 cup of freshly brewed coffee, reduce the amount of milk from 2 cups to 1 cup
• 2 scoops of Chocolate Protein Powder
  

Toppings

• Vanilla Greek Yogurt
• Cocoa Powder

Directions

1. In a container, mix in your rolled oats and your chia seeds. Set aside
2. Blend your milk, espresso/instant coffee/coffee, and chocolate protein powder until thoroughly combined. If you're using instant coffee, make sure to mix it with 2-3 tablespoons of hot water before blending
3. Pour the mix over your oats and chia seeds
4. Mix thoroughly. If consistency isn't runny, or the batter is hard to combine, feel free to add in more milk until your oats and chia seeds are swimming in the mixture
5. Cover with a lid and leave overnight, or at least 8-10 hours. Feel free to check on the consistency every now and then. If your oats seem too thick, add in more milk and stir until you get your desired consistency. If your oats seem too runny, add in a bit more oats, chia seeds, or both, and let soak for a couple of hours
6. Keep your overnight oats in the fridge until ready to serve
7. When ready to serve, scoop out oats into a separate bowl, and layer with Greek yogurt. Make sure your final layer is the Greek yogurt so that you can top it off with cocoa powder

A tasty alternative to this recipe I like to make is a Coconut-Matcha layered overnight oats. This alternative pretty much includes the same ingredients and directions, but instead, I specifically use coconut milk in the oat base; and instead of coffee, I use Matcha; and instead of chocolate protein powder, I use a vanilla protein powder. Once the coconut-matcha base is ready, layer the oats with Greek yogurt and top it off with milk tea matcha powder. 

Coconut-matcha overnight oats

This alternative isn't just great with matcha — making it with other teas, such as Masala Chai or Earl Grey, is also very tasty!

Banana-Coconut Overnight Oats

Recipe makes 2-3 servings.

Banana-Coconut overnights oats topped with dehydrated banana slices and shredded coconut

Ingredients for Banana-Coconut Overnight Oats Base

• 1 cup Rolled Oats
• 2-3 tablespoons Chia Seeds
• 2 cups of Coconut Milk
• ¾ cup of Greek Yogurt
• 2 scoops of Vanilla Protein Powder 
• 1 ripe Banana

Toppings

• Dehydrated Banana Slices or Banana Chips, Banana slices work as well
• Shredded Coconut

Directions

1. In a container, mix in your rolled oats and your chia seed. Set aside
2. Blend your coconut milk, Greek yogurt, vanilla protein powder, and banana until thoroughly combined
3. Pour the mix over your oats and chia seeds
4. Mix thoroughly. If consistency isn't runny, or the batter is hard to combine, feel free to add in more milk until your oats and chia seeds are swimming in the mixture
5. Cover with a lid and leave overnight, or at least 8-10 hours. Feel free to check on the consistency every now and then. If your oats seem too thick, add in more coconut milk and stir until you get your desired consistency. If your oats seem too runny, add in a bit more oats, chia seeds, or both, and let soak for a couple of hours
6. Keep your overnight oats in the fridge until ready to serve
7. When ready to serve, scoop out oats into a separate bowl and top it off with bananas and shredded coconut

A tasty alternative to this recipe is one inspired by Thai Mango Sticky Rice. Same ingredients and directions, but instead of banana, use mango!

Hope you enjoy these recipes!