How about some healthy Protein Overnight Oats on this beautiful Sunday?! I love meal prepping with overnight oats – they’re so easy, versatile, and delicious. If you haven’t tried them yet, give them a go this week. Hopefully you can find a recipe you love here! And be sure to check out my other overnight oats recipes for even more flavor options.

Here’s the thing about oats and oatmeal…they’re personal. Some people like them extra thick, some like them soupy, some like them somewhere in between – like me! Actually I lean a little toward the thicker side. All the recipes here are targeting that sweet spot in the middle, but if you know you like really thick oats, leave out some of the milk (you can always add more in the morning if they’re too thick). If you know you like them soupy, add extra milk. And don’t get mad at me if I didn’t perfectly predict your oat texture preferences 😉

The name would suggest that you need to make them the night before you eat them, but I’ve made them up to 6 days in advance and haven’t had any issues. For most overnight oats recipes, the texture starts to change slightly after about 3 days in the refrigerator. People worry a lot about oats getting mushy if they don’t eat them within a day or two, but I find they get more creamy than anything. You may also find that some of the liquid separates or that they seem to dry out – just give them a stir and add more of your milk of choice to revive them!

If you’re worried about whether you’ll still like them after a few days, I’d recommend 2 things: 1) make a test batch and give it a try on day 4 and 5 to see if you like it. Don’t put all of your proverbial eggs in that breakfast basket on those days – have a backup ready to avoid any frustration or disappointment if you don’t like them. And 2) if you find you don’t like their texture on days 4, 5, 6, etc. – mix up the dry ingredients in a jar ahead of time and stash it on your counter. Then all you’ll have to do is add the wet ingredients and stick it in the fridge overnight when you’re ready for it!

Another pro tip: always be sure to use the regular or thick rolled oats/old fashioned oats. There are quick cooking rolled oats out there that will lose their chew way faster than the thicker ones. Bob’s Red Mill actually makes these Extra Thick Rolled Oats that are perfect for overnight oats!

I know some of you probably looked at the pictures and thought “Yum! I want to try those!” but then looked at the ingredients and thought “I don’t want to go buy whey protein to make these” or “I don’t want to eat whey protein in my breakfast.” I get it…but I’d still recommend giving it a try before you dismiss it! The protein actually helps add a bit of sweetness and flavor to the oats AND it helps get them really creamy. Plus, a lot of protein brands offer single or 5-serving sample sizes either online or in grocery stores so you can try it out before you buy a bigger size (like here or here). If you still don’t want to use whey, here are some recommendations:

• Use Greek yogurt instead – 1/4 cup per serving in place of the whey protein. You’ll need to use about 2 tbsp less milk per serving than the recipe calls for with this method.
• Try a plant based protein like this instead – it’s available in a 5-serving sample pack. Most plant based proteins tend to suck up more moisture than whey, so be sure to add at least 2-3 tbsp more milk per serving to the recipes below.
• Skip it altogether – you’ll miss out on all the extra protein and creaminess that you get from whey or Greek yogurt, but the oats will be fine if you skip them. Just leave out about 2 tbsp of milk per serving in each of the recipes below – you can always add more back in the morning if they seem to thick for your liking.

I used the Weck 1/5 Liter Tulip Jars for these photos (the 3rd link below), but be warned – they hold about 1 1/2 to 2 servings of the overnight oats per jar. And no one likes looking at pictures of a half full jar of overnight oats, so I filled them to the brim! For holding just a single serving, I’d recommend using a 10 oz jar like the ones shown in the first link below. You could use an 8 oz jar instead, but then you may not have room for all the toppings and you definitely won’t have room to stir your oats in the morning.

Espresso Chocolate Chip

Matcha Coconut

Peanut Butter Banana

Black Forest

Apple Cinnamon

Mixed Berry

Piña Colada

PB&J

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