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Protein Overnight Oats: Three Ways

Three glasses of protein overnight oats
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Spring is just around the corner which means it’s time to swap that hot oatmeal for cold, refreshing protein overnight oats. This recipe is wonderful for meal prep. You can double or triple the recipe and make enough to last 2-3 days. It will keep well in the fridge for up to 4 days or so. It is quick and simple to make with minimal ingredients. This recipe is also satiating as it contains a good amount of fibre from the oats, chia seeds, and flaxmeal and a nice amount of protein to keep you full for hours. 

If you’re looking to make this at home, the Bob’s Red Mill Rolled Oats, Bob’s Red Mill Flaxseed Meal, and Inari Organic Black Whole Chia Seed would be perfect for this recipe!

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This protein overnight oats recipe contains THREE flavour variations that cater to any palette. If you’re craving something fruity, make the fruit overnight oats. If you’re craving something that tastes like dessert, make the carrot cake flavour. If you’re craving a pick-me-up from coffee, make the iced coffee variation. Or you can make the base recipe and have plain overnight oats which taste delicious too.

Something I love about the different versions is that they each contain antioxidants from fruit or vegetables. Protein overnight oats are an excellent way to sneak in those added vegetables. The iced coffee oats have shredded zucchini (which I promise you won’t taste) and the carrot cake oats have shredded carrots. I hope you enjoy this recipe and as always, tag me on social when you make them!

Recipe and photos by Julia Hop Hing BSc

These Protein Overnight Oats are…

  • High in fibre (from oats, flaxmeal, and chia seeds)
  • High in protein
  • A great source of calcium
  • A filling breakfast or snack
  • Vegetarian
  • Great for meal prep
  • Easy and quick to make
  • Packed with vegetables (the carrot cake flavour has carrots and the iced coffee flavour has shredded zucchini)
  • Versatile – there are three flavour variations! 
Three glasses of protein overnight oats

Protein Overnight Oats: Three Ways

Julia Hop Hing
5 from 1 vote
Prep Time 15 minutes
Chill Time 2 hours
Total Time 2 hours 15 minutes
Course Breakfast, Snack
Servings 1


  • 1/4 cup rolled oats
  • 1/4 cup plain, vanilla, or coconut Greek yogurt
  • 1/3 cup milk of choice
  • 1-2 tbsp chia seeds
  • 1 tsp – 1tbsp flaxmeal
  • 1 tbsp maple syrup or honey
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla
  • Pinch of salt


    Fruit Overnight Oats

    • 1/4 cup fruit of choice (fresh or frozen)
    • 1 tbsp nut butter (optional)
    • 1 tbsp pumpkin seeds (optional)

    Carrot Cake Overnight Oats

    • 1/4 cup raw grated carrots
    • 2 tbsp chopped walnuts (optional)
    • 1/2 – 1 tbsp shredded coconut (optional)
    • 2 tbsp blueberries (optional)

    Iced Coffee Overnight Oats

    • 1/4 cup grated zucchini
    • 1/2 tbsp instant coffee, mixed into 1 tbsp hot water
    • 1 – 2 tbsp chopped chocolate or chocolate chips (optional)
    • For a mocha version, add 1 tbsp cocoa powder (optional)


    For Overnight Oats Base

    • Add the oats, Greek yogurt, milk, chia seeds, flaxmeal, maple syrup, vanilla, and salt into a mason jar (or container with a lid). Stir to combine. Feel free to omit the chia seeds or flaxmeal if you don’t have them on hand.
    • Place container in the fridge for at least 2 hours, but preferably overnight.
    • In the morning, take the container out of the fridge, remove the lid, and give the oats a good stir.
    • Top with your favorite toppings and enjoy!

    Fruit Overnight Oats:

    • To the protein overnight oats, add a 1/4 cup of fresh or frozen fruit. You can either layer the fruit and the oats on top of one another in the jar or mix the fruit straight into the oatmeal mixture.
    • In the morning, top with fruit of choice, such as berries, pomegranate seeds, or sliced banana. You can also add your favorite nut butter or a sprinkle of pumpkin seeds to the mix.

    Carrot Cake Overnight Oats:

    • Stir grated carrots, shredded coconut, and chopped walnuts into the protein overnight oat mixture when prepping.
    • Store in the fridge for at least 2 hours but ideally overnight.
    • When ready to eat, top with additional Greek yogurt, walnuts, and fresh blueberries.

    Iced Coffee Overnight Oats:

    • Make the protein overnight oatmeal recipe, but leave out the cinnamon.
    • Stir grated zucchini and coffee into the mixture when prepping. If you'd like, you can also add chocolate chips.
    • In the morning, top oats with extra chocolate chips.


    *Overnight oats will last in the fridge for 3-4 days.  

    ** To make a meal prep batch, double or triple the recipe.
    *** The minimum chill time is 2 hours, but it is recommended to leave it for longer, preferably overnight. 
    Keyword breakfast, calcium, fiber, fibre, healthy snack, meal prep, oats, plant based, protein, vegetarian
    Fruit overnight oats. The glass is surrounded by starfruit, blueberries, and strawberries.
    Fruit Overnight Oats
    Iced coffee overnight oats. The glass contains iced coffee overnight oats with zucchini and is surrounded by chocolate, strawberries, and ground coffee.
    Iced Coffee Overnight Oats
    Carrot cake overnight oats. The glass contains carrot cake overnight oats, surrounded by walnuts and blueberries. The top of the glass contains a white layer of greek yogurt and is topped with blueberries and walnuts.
    Carrot Cake Overnight Oats

    Make sure to send me a photo on Instagram if you try out these Protein Overnight Oats, and for more high protein recipes, try my High Protein Chocolate Berry Smoothie!

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    About Jackie

    Jackie is a Toronto-based Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.

    Check out her full bio here →

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