High-Protein Overnight Oats Recipe for Busy Mornings

This high Protein Overnight Oats recipe is an easy, satisfying breakfast that keeps you fueled all morning. Prep takes about 5 minutes and it’s ready when you wake up. Rolled oats combined with protein powder, chia seeds, peanut butter and maple syrup deliver a delicious protein boost and a creamy texture.

Peanut butter topped oatmeal in jar with sliced bananas and topped with chopped nuts.

This recipe was originally published January 2017 and updated July 2021.

Making overnight oats ahead of time sets you up for an easier morning. This protein-packed version builds on classic overnight oatmeal with extra protein and healthy fats so you stay satisfied longer. It’s easy to customize and works well for meal prep — make several jars at once to have breakfast ready for multiple mornings.

We enjoy many overnight oats variations, from banana bread to triple chocolate and coconut cream pie flavors. This peanut butter banana protein overnight oats recipe is a reliable, everyday choice that’s both hearty and nutritious.

Why You Will Love These Protein Overnight Oats

High in protein and great-tasting: This recipe provides around 22 grams of protein per serving, along with fiber and satisfying healthy fats. It’s an easy way to power your morning.
Make-ahead convenience: Prepare jars in minutes and refrigerate. Overnight oats are ideal for busy mornings or meal prepping a week’s worth of breakfasts.
Simple to customize: Swap milks, nut butters, protein powder flavors or add-ins like fruit, chocolate chips, coconut or seeds. This base recipe adapts to your preferences.

Overhead view of oatmeal topped with sliced bananas and peanut butter with white spoon and rolled oats surrounding.

Protein sources in this recipe

Half a cup of rolled oats provides roughly 5 grams of protein. Adding chia seeds and a tablespoon of nut or seed butter increases the protein and healthy fat content before you even add protein powder. Choosing a milk with higher protein (such as dairy milk or fortified plant milk) contributes more, and a serving of protein powder brings the total to about 20+ grams per portion. For extra protein, stir in some Greek yogurt when serving.

Ingredient notes

See the recipe card below for the full ingredient list and measurements.

Ingredient list of peanut butter banana protein overnight oats.

Rolled oats: Also called old-fashioned oats. They give the best texture for overnight oats. Quick oats can work but may need a different liquid ratio. For gluten-free, choose certified gluten-free oats.
Peanut butter: Natural creamy peanut butter is classic here, but almond butter or another seed butter works well for allergies or variation.
Milk: Use dairy or any plant milk you prefer — whole milk, almond, oat, soy or coconut milk are all fine.
Protein powder: Pick a flavor you enjoy. Vanilla works well as a neutral base, while chocolate or flavored powders change the profile. If you dislike protein powder, it can be omitted.
Sweetener: Maple syrup adds a subtle flavor. Honey, agave or other sweeteners work; you can adjust sweetness at serving.
Chia seeds: Optional, but they help thicken the oats and add a bit of protein and fiber.

Flavor Variations

Add 1/2 tsp cinnamon and use almond butter for a banana-bread-inspired bowl.
Use chocolate milk and stir in chocolate chips for an extra chocolatey version.
For a blueberry muffin flavor, swap to almond or cashew butter, add 1/2 tsp cinnamon and a handful of blueberries.
Fold in cottage cheese or Greek yogurt for more protein and a creamy, cheesecake-like texture.
Make a peanut butter cup version with chocolate protein powder and chocolate milk.

Step-By-Step Instructions

This recipe is quick and straightforward:

Combine oats, chia seeds, protein powder, peanut butter, vanilla, maple syrup and a pinch of salt in a jar or airtight container.
Stir in the milk until well combined.
Cover and refrigerate for at least 4 hours or overnight.
Top with sliced bananas, fresh berries, nuts or seeds just before serving. Adjust sweetness to taste.

New to overnight oats? Check FAQs on overnight oats for basics and tips.

Recipe Tips

Choose a protein powder you like. If the powder tastes unpleasant, it will affect the oats. Vanilla is versatile; chocolate is good for richer bowls.
To make it vegan: Use a plant-based protein powder and plant milk.
Protein powder is optional. If you prefer not to use it, the oats, chia and nut butter still make a nutritious breakfast.
Add bananas right before serving. Sliced bananas stored in the jar can brown; add them fresh to keep the texture and appearance best.

Spoon in jar of overnight oatmeal with peanut butter and banana.

Common Questions

Can you use instant oats in these protein oats?

Yes. Instant oats will hydrate faster and may require slightly less liquid. They’ll result in a softer texture and can be warmed if you prefer a hot bowl.

Can you make these oats vegan?

Yes. Use a plant-based protein powder and plant milk to keep the recipe fully vegan.

Do you have to use chia seeds?

No. Chia seeds help thicken and add a bit of nutrition, but you can omit them. If you skip them, the mixture may be slightly looser and require a small adjustment in liquid.

How healthy are overnight oats?

Overnight oats are a nutritious breakfast option, offering fiber, protein (when boosted), vitamins and minerals. They’re an efficient, balanced start to the day.

Other overnight oatmeal recipes:

Vanilla Cold Brew Coffee Overnight Oats
Peanut Butter Greek Yogurt Overnight Oats
Triple Chocolate Overnight Oats
Blueberry Lemon Overnight Oats
Banana Bread Overnight Oats
Peanut Butter and Jelly Overnight Oats

HUNGRY FOR MORE? Subscribe to the newsletter and follow for more recipes and updates.

Protein Overnight Oats

This Protein Overnight Oats recipe is an easy way to get a hearty breakfast to keep you going all morning. Oats, protein powder, chia seeds and peanut butter come together for a tasty, protein-rich start to the day.

Glass jar with overnight oats topped with sliced banana and topped with peanut butter.

Prep Time: 5 minutes

Chill: 4 hours

Total Time: 4 hours 5 minutes

Servings: 1

Ingredients

1/2 cup rolled oats (regular or gluten-free)
1/2 small banana, sliced (add at serving)
2/3 cup unsweetened almond milk or milk of choice
1/2 tablespoon chia seeds (optional)
1 tablespoon protein powder
1/2–1 tablespoon natural creamy peanut butter or other nut/seed butter
1/2 teaspoon pure vanilla extract
2–3 teaspoons pure maple syrup, to taste
Dash of sea salt

Instructions

Combine oats, chia seeds, maple syrup, peanut butter, vanilla, protein powder and salt; stir to combine.
Add the milk and stir until everything is evenly mixed.
Cover and refrigerate overnight or at least 4 hours. Add sliced bananas just before serving.

Notes

Choose a protein powder with a flavor you enjoy; its taste will come through in the finished oats.
To make this vegan, use a plant-based protein powder and plant milk.
Protein powder is optional — omit if you prefer and rely on the oats, chia and nut butter for protein.
Add bananas just before serving to prevent browning when storing multiple servings.

Nutrition

Calories: 377 kcal,
Carbohydrates: 56 g,
Protein: 22 g,
Fat: 11 g,
Fiber: 9 g

Nutrition information is an approximation.

Shop This Post:

Weck Jars

Peanut Butter

Rolled Oats