High-Protein Overnight Oats {Without Protein Powder}

Overnight oats are a delicious and nutritious breakfast option, not to mention easy to make too! Thing is, many recipes rely on protein powder to increase the protein content which some people don’t really like the taste or texture of. If you prefer a natural, whole-food vibe to boosting protein in your oats, there are plenty of ingredients that can do the trick. Let’s take a look at how to make high-protein overnight oats without using any protein powder. 

Why Choose High-Protein Overnight Oats?

Protein is essential for so many things – they are literally the building blocks of everything in your body! It is essential for growth, muscle repair, keeping you nice and full, and just general overall health.

A protein-rich breakfast is extremely beneficial in helping to regulate blood sugar, keep you full for longer and provide sustained energy throughout the day. It then follows that if you are going to make high-protein oats, you need to know what ingredients are key to adding that boost of protein!

Key High-Protein Ingredients

To make your overnight oats naturally high in protein, incorporate these nutritious ingredients: 

• Greek Yoghurt – A single serving (¾ cup) can add up to 15-20g of protein. 
• Cottage Cheese – With around 12-15g of protein per half cup, it blends well into oats and adds a creamy texture. I know, not the first ingredient that comes to mind when thinking of Overnight Oats!
• Chia Seeds – These tiny seeds offer about 2g of protein per tablespoon, along with fibre and healthy fats. 
• Hemp Seeds – A great plant-based protein source, providing around 3g of protein per tablespoon. 
• Nuts & Nut Butters – Almonds, peanuts, and cashews add protein and healthy fats, with about 6-8g per serving. Just check labels as some nut butters are loaded with sugar!
• Milk – Using dairy or fortified plant-based milk (such as soy milk) can contribute 6-8g of protein per cup. 
• Rolled Oats – While often overlooked as a protein source, oats contain about 5g of protein per half cup. 

Which yoghurt has more protein?

Greek yoghurt generally has the highest protein content compared to other types of yoghurt. Here’s a breakdown of protein content per 170g (6-ounce) serving of different yoghurts: 

• Greek Yoghurt (Nonfat or Full-Fat) – 15-20g of protein 
• Regular Yoghurt (Whole or Low-Fat) – 5-10g of protein 
• Plant-Based Yoghurts (Soy, Almond, Coconut, etc.) – 4-8g of protein (Soy-based tends to have the highest) 

For the best protein boost in your overnight oats, go for full-fat Greek yoghurt as it has the highest protein content per serving.

And what about Milk? What is better, Dairy or Soy Milk?

Dairy milk generally has more protein than soy milk, but the difference depends on the type of milk. Here’s a comparison per 1 cup (240ml): 

Dairy Milk (Cow’s Milk) 

• Whole Milk → ~8g protein 
• 2% (Reduced Fat) Milk → ~8g protein 
• Skim (Fat-Free) Milk → ~8g protein 

Soy Milk (Varies by brand & fortification) 

• Unsweetened Soy Milk → 6-8g protein 
• Sweetened or Flavored Soy Milk → 4-7g protein 

Soy milk is the only plant-based milk with comparable protein to dairy milk, but cow’s milk is still slightly higher on average. If you want the most protein from a plant-based option, choose unsweetened, fortified soy milk. 

Let’s calculate the Protein Content for each ingredient in a suggested recipe for High-Protein Overnight Oats:

• Oats (1 cup) → 10g 
• Milk (½ cup, dairy or soy) → 4g 
• Greek Yoghurt (½ cup) → 10g 
• Chia Seeds (½ tablespoon) → 1g 
• Sunflower Seeds (½ tablespoon) → 1g 
• Almonds, chopped (1 tablespoon) → 1.8g 
• Cinnamon (½ teaspoon) → 0g 
• Honey (1 teaspoon) → 0g 
• Berries (⅓ cup) → 0.5g 

Total Protein Content: 28.3g of protein

How can I increase the amount of protein even more?

• If you add 1 tablespoon of hemp seeds, it will contribute a further 3g of protein to your recipe. 
• If you add a ¼ cup of full-fat cottage cheese, you will add approximately 6-7g of protein, depending on the brand. 

This is a solid high-protein breakfast without using any protein powder!  Wooo Hoooo!!!

{ GET THE PINTABLE RECIPE BELOW }

How much protein should I be having in a day?

The daily recommended amount of protein is based on factors like age, activity level and muscle mass, however, the general guidelines are: 

General Protein Recommendations

• Adult Male → 56g per day (based on a sedentary lifestyle) 
• Adult Female → 46g per day (based on a sedentary lifestyle) 

Protein Needs Based on Activity Level

• Moderate activity (exercise 3-5x per week) → 1.2-1.5g per kg of body weight 
• Heavy training (athletes, bodybuilders) → 1.6-2.2g per kg of body weight 

Example Calculations (Based on Body Weight)

• Sedentary person (0.8g per kg)
  • 70kg (154 lbs) → 56g protein 
  • 60kg (132 lbs) → 48g protein 
• Active person (1.5g per kg)
  • 70kg (154 lbs) → 105g protein 
  • 60kg (132 lbs) → 90g protein 

So, as you can see, protein needs increase with activity level.

High-protein overnight oats (without protein powder!) is an excellent breakfast or snack choice to help you feel full for longer and fuel your day with energy, fibre and protein. With the right mix of Greek yoghurt, seeds and nuts, you can easily achieve a balanced and protein-rich breakfast that keeps you energized.

The High-Protein Overnight Oats recipe you see below will give you 1-2 portions, depending on your age, activity level and need. The Total Protein Content of 28.3g has been calculated based on 1 whole portion ie. the whole recipe below.

If the volume of oats, milk and yoghurt seems too much, then you can always halve the recipe and increase the amount of protein by adding in Hemp seeds which give a great punch of protein.

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