Protein Overnight Oats

If you are like me, sometimes you have those mornings where you might have an early meeting or need to rush out the door with the kids. We still need to fuel out bodies with good nutrition. These protein overnight oats are perfect for a quick grab ‘n go breakfast and will keep you satiated until lunch time.

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Ingredients

Jar or Container with lid

Greek or Homemade Yogurt

Milk

Organic Oats or Oat Groats

Protein Powder

Chia Seeds

Ground Flax Meal

Maple Syrup or Raw Local Honey

Vanilla Extract

Pinch of Cinnamon (Ceylon is the best)

Additional Toppings

Walnuts

Blueberries

Goji Berries

Pomegranate Arils

Hemp Hearts

Instructions

1. In a small bowl, combine the oats, milk, yogurt, protein powder, chia seeds and vanilla extract. Stir until thoroughly combined.
2. Add any additional ingredients like sweetener, cinnamon, ground flax meal, etc.
3. Stir everything together. Pour into a jar or container.
4. Cover the jar with a lid.
5. Place in the fridge overnight.
6. Next morning, stir the oat mixture and top with fresh blueberries, pomegranate arils, hemp hearts and/or walnuts.
7. Enjoy your breakfast!

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Oat Groats or Rolled Oats

Oat Groats

• The least processed form of oats
• Whole oat kernel with only the outer husk removed
• Chewy, nutty texture
• Take 45–60 minutes to cook
• Very high in fiber and nutrients because the grain stays intact

Rolled Oats

• Oat groats that are steamed, flattened, and dried
• Softer texture
• Cook much faster (5–10 minutes)
• Great for oatmeal, cookies, muffins, and overnight oats

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Are Protein Overnight Oats Good For You?

Yes, yes they are. Let’s break down some of the key ingredients in this power packed breakfast.

Oats

Oat groats are the least processed form of oats: the whole kernel with the inedible outer hull removed. They retain all parts of the grain (bran, germ, and endosperm), making them a true whole grain. Organic versions are grown without synthetic pesticides or fertilizers, but their core nutritional profile is essentially the same as conventional oat groats. They are nutrient dense and packed with vitamins and minerals as in Manganese, Phosphorus, Magnesium, Iron, Zinc, Copper, potassium and B vitamins. Oats have soluble fiber which may help lower LDL cholesterol, improve blood sugar control, and support heart and gut health. They also have protein in them allowing our bodies to have energy and be satiated.

Yogurt

Yogurt is a fermented dairy product made from milk (either cow or goat dairy) cultured with live bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus. It is nutrient-dense, providing protein, calcium, and probiotics. Nutrition varies significantly by type (regular vs. Greek), fat content (whole, low-fat, nonfat), and whether it is plain or flavored (added sugars). Plain, unsweetened versions are the most nutrient-dense.

Chia Seeds

These are tiny, nutrient-dense seeds from a plant in the mint family. They are popular as a “superfood” for their high fiber, omega-3 fatty acids, protein, and mineral content. They can be eaten raw, soaked (they form a gel-like consistency due to soluble fiber), or added to foods.

Blueberries

Blueberries are a nutrient-dense, low-calorie fruit packed with antioxidants, fiber, and vitamins. They are often called a “superfood” due to their high levels of anthocyanins (the pigments giving them their blue color) and other polyphenols.

Protein Powder

Aim for a protein powder that features grass-fed beef protein isolate as the base, combined with grass-fed beef organs (liver, heart, kidney, spleen, pancreas) and/or bovine colostrum. Bovine based powders are more nutrient dense than plant/whey based ones.

Items Used in This Recipe

Mason Jar and Lid

Homemade Vanilla Extract or here is a good one.

Organic Oat Groats – Receive 20% off (use code: lhsimpleliving)

Organic Chia Seeds or buy in bulk here.

Ceylon Cinnamon

Grass-Fed Bovine Protein Powder

Resources

Tosh SM. Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products. Eur J Clin Nutr. 2013 Apr;67(4):310-7. doi: 10.1038/ejcn.2013.25. Epub 2013 Feb 20. PMID: 23422921.

Khalid W, Arshad MS, Aziz A, Rahim MA, Qaisrani TB, Afzal F, Ali A, Ranjha MMAN, Khalid MZ, Anjum FM. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022 Dec 15;11(1):3-16. doi: 10.1002/fsn3.3035. PMID: 36655089; PMCID: PMC9834868.

Cordiano R, Gammeri L, Di Salvo E, Gangemi S, Minciullo PL. Pomegranate (Punica granatum L.) Extract Effects on Inflammaging. Molecules. 2024 Sep 3;29(17):4174. doi: 10.3390/molecules29174174. PMID: 39275022; PMCID: PMC11396831.

Martini D, Marino M, Venturi S, Tucci M, Klimis-Zacas D, Riso P, Porrini M, Del Bo’ C. Blueberries and their bioactives in the modulation of oxidative stress, inflammation and cardio/vascular function markers: a systematic review of human intervention studies. J Nutr Biochem. 2023 Jan;111:109154. doi: 10.1016/j.jnutbio.2022.109154. Epub 2022 Sep 20. PMID: 36150681.

I hope you enjoy making this recipe for you and your family all year long.  Please share this post over on Pinterest and tag me on Instagram.

Wendy Lea Walker, NTP

Nutritional Therapy Practitioner

I’m Wendy. A wife, empty-nester mama, homemaker, homebaker, gardener and small-time farmer. I love sharing wisdom and mistakes I’ve learned along the way. Anyone can garden or homestead, no matter where you live. It’s a mindset. You just have to start somewhere. I believe food is medicine. Feed the body real whole foods and healing will begin. I’m an advocate for eating real food and enjoy sharing all my fresh-milled flour recipes. I’ve learned to slow down over the years from all the noise that came with life and enjoy creating a simple cottage home.