Description
A simple, high-protein breakfast made with just a few pantry staples. These overnight oats require zero cooking, take only 5 minutes to prep, and provide 20-25 grams of protein per serving to keep you full until lunch.
Ingredients
Scale
- 1 ½ cups old-fashioned rolled oats
- 2 scoops vanilla or unflavored whey protein powder (approx. 50g)
- ½ cup natural creamy peanut butter (125g)
- 1 ½ cups milk (whole, almond, or oat)
- 2 tablespoons honey or maple syrup (optional)
- ¼ teaspoon salt
- Optional add-ins: mini chocolate chips, frozen berries, chia seeds, banana slices, walnuts, cocoa powder
Instructions
- Line up four 16-ounce mason jars or meal prep containers.
- To each jar, add ⅜ cup of rolled oats, ½ scoop of protein powder, and a pinch of salt. Shake gently to distribute the powder.
- Pour ⅜ cup of milk into each jar, followed by 3 tablespoons of peanut butter and honey/maple syrup if using.
- Screw the lids on tight and shake the jars vigorously for 10-15 seconds until the mixture is a uniform beige slurry with no clumps.
- Place the jars in the refrigerator and let them sit for at least 4 hours, preferably overnight, to allow the oats to soften.
- In the morning, stir the oats well. Add a splash of milk if the consistency is too thick.
- Serve cold directly from the jar or in a bowl, topped with fresh fruit, nuts, or extra peanut butter.
Notes
Do not use instant oats (they turn to mush) or steel-cut oats (they don’t soften enough). Shake the jar vigorously to prevent protein powder clumping. Store in the fridge for up to 5 days. Do not freeze as the texture will become watery. For a chocolate version, add 1 tablespoon of cocoa powder to the dry ingredients.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 jar (approx. 16oz)
- Calories: 420
- Sugar: 8
- Sodium: 150
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 45
- Fiber: 6
- Protein: 22
Keywords: overnight oats, high protein breakfast, peanut butter oats, meal prep, healthy breakfast, kid-friendly, gluten-free option, dairy-free option