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Overnight Oats With Protein Powder

5 from 8 votes (Click on the stars to vote!)

This Overnight Oats with Protein Powder is a high protein, one-bowl breakfast packed to the brim with wholesome ingredients. It is guaranteed to keep you full for hours after, and prevent mid-morning sugar crashes – which is always a win!

Overnight Oats With Protein
Overnight Oats With Protein – Delicious creamy make-ahead breakfast!

Why you should try these Overnight Oats

  • High in proteins
  • Packed with fiber
  • Contain good fats
  • Quick and easy to make ahead, so one thing less to do in the morning.
  • Tastes like an indulgent dessert!

Get your fibers, healthy fats, and protein all ready to grab and go in the morning.

What is Overnight Oats / Bircher Muesli?

Overnight Oats With Protein Powder is a high-protein version of Bircher Muesli. Maximilian Bircher-Benner, an influential Swiss physician in the late 1800s believed that raw and unprocessed foods held the most nutritional value and created this healthy muesli for his patients to have before meals. While for most of us, eating an exclusively raw diet might feel restrictive, this Bircher Muesli is one of the most satisfying and wholesome breakfasts ever. Far from feeling restrictive, in fact, it tastes like an indulgent treat.

What is the difference between Overnight Oats and Regular Oatmeal?

To make Overnight Oats With Protein Powder, just soak in the liquid for a few hours overnight and add toppings just before serving. Eat chilled.

To make regular oatmeal cook with milk or water to make a porridge-like consistency. Regular oatmeal is mostly eaten warm.

Overnight Oats With Protein Powder can also make a delicious and healthy, high-fiber, and high-protein snack for the lunch box. Just add this to a leak-proof container and enjoy!

Why are Overnight Oats so healthy?

This Overnight Oats recipe uses raw oats as its base. Oats, known as Avena Sativa, are one of the healthiest and a source of soluble fiber, vitamins, minerals, and antioxidants.
The soluble fiber in oats is beta-glucan and is known for its role in LDL and total cholesterol levels reduced blood sugar and improved insulin response, increased feeling of satiety and fulness. They increase the growth of good bacteria in the digestive tract.

Oats are also an excellent source of calcium.

Read about the benefits of oats here.

Apples are loaded with both soluble and insoluble fibers and come with a host of beneficial nutrients. Since apple peels contain more vitamins and minerals than unpeeled apples, the recipe uses grated apples with their skin. Choose an organic variety, if you are worried about pesticide residue.

Cinnamon: Besides its medicinal properties, it improves insulin sensitivity and lowers blood sugar levels.

Toppings like nuts and seeds make these Overnight Oats With Protein Powder high in good fats.

Ingredient List

Following is the entire ingredient list to make Overnight Oats

Overnight Oats With Proteins (Bircher Muesli)
Overnight Oats With Proteins (Protein Bircher Muesli)

To soak overnight :

  • Steel-cut old-fashioned oats
  • Apple Juice
  • Cinnamon powder
  • Milk of choice – Full fat milk, Almond Milk, Cashew Milk, or Coconut Milk.
  • Vanilla protein, Chocolate protein, or any protein flavor of choice.
  • Raisins (or dried fruits like Cranberries, Dried Pineapples, etc)
  • Honey, maple syrup, or sugar-free sweetener like Erythritol, or Xylitol for a lower-carb version
  • Grated apples
  • Greek yogurt
  • Honey or sweetener of choice

For garnish –
Nuts like cashews, walnuts, almonds, pecans, and macadamia
Seeds like pumpkin, sunflower, hemp, chia, sesame, flax, etc.
Fruits of choice (blueberries, chopped bananas, strawberries, etc)
A dollop of yogurt


Sugar Content: If you prefer, use unsweetened dried fruits, or eliminate them completely. Also, use sweeteners Erythritol or Xylitol instead of honey.

To make it in a hurry – If you have less time to soak, use rolled oats or quick oats. Soak them for about 30 minutes to an hour.

To make Overnight Oats vegan – For vegan and lower-carb bircher muesli, substitute the whole-fat milk with the vegan milk of your choice like almond milk, coconut milk, etc. A spoonful of nut butter can make up for the reduced fat taste of almond milk.

For nut-free options – Substitute nuts with other crunchy options like seeds and coconut flakes.

The case for organic apples – Apples feature in the list of dirty dozen foods https://www.ewg.org/foodnews/dirty-dozen.php known for their residual pesticides. Where possible, use organic apples.

How do I make Overnight Oats With Protein Powder?

The actual recipe is quite easy –

Overnight Oats With Protein
Add oats to a bowl
Overnight Oats With Protein
Sprinkle Protein Powder
Overnight Oats With Protein
Mix in raisins, and other dried fruits
Overnight Oats With Protein
Add milk, apple juice, honey, and yogurt and mix well.
Overnight Oats With Protein
Stir in the grated apple, and stir gently
Overnight Oats With Protein
Add favorite toppings. Chill overnight in the refrigerator.

Can Overnight Protein Oats be made vegan?

Though milk and yogurt are traditionally used in this recipe, feel free to substitute them with non-dairy products of your choice. Substitute whey with plant-based protein powder.

How long can I store these Protein Oats?

Soaked oats can stay in the fridge for up to 5 days. Consume these within 3 days, as these oats will get chewier after soaking for too long.

Disclaimer :

The nutrition panel used in our recipes is calculated using Spoonacular API. While we try our best to ensure it’s as accurate as possible, always check the nutrient details independently. 

We are not health professionals. All advice, nutrition content, and their suitability for you should be discussed with your healthcare providers. 

Coming soon: Our tried and tested range of frostings, whips, and mousses!

PS: We love this buttercream frosting From Michigan To The Table.


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Overnight Oats With Protein

Overnight Oats With Protein Powder

Overnight Oats with Protein Powder (Protein Bircher Muesli)
5 from 8 votes (Click on the stars to vote!)
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy, fiber, Healthy, HEalthy Fats, high fiber, High Protein, Low GI
Categories: breakfast, High protein
Prep Time: 5 minutes
Soak Time: 3 hours
Total Time: 3 hours 5 minutes
Servings: 2 servings
Calories: 436kcal


For Soaking Overnight

  • 1 cup Rolled Oats
  • 2 scoop Protein Powder Low Carb
  • 1/2 cup Apple Juice
  • 1/2 cup Milk
  • 1/2 cup Yogurt
  • 1 Apple Grated
  • 1 tsp Cinnamon
  • 1 tbsp Honey
  • 1 tbsp Raisins

For Garnish

  • 1 tbsp Walnuts Roughly Chopped
  • 4 tbsp Raspberries Or other berries of choice


  • Mix oats, protein powder, raisins, grated apple, and cinnamon together in a bowl.
  • Pour milk, apple juice and stir well.
  • Add yogurt and stir everything gently together.
  • Top with nuts, berries, and dried fruits of choice
  • Leave overnight in the refrigerator.
  • Serve chilled.


Calories: 436kcal | Carbohydrates: 58g | Protein: 34g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 58mg | Sodium: 79mg | Potassium: 537mg | Fiber: 7g | Sugar: 24g | Vitamin A: 208IU | Vitamin C: 8mg | Calcium: 211mg | Iron: 4mg
DID YOU MAKE THIS RECIPE?Mention @caramel.and.spice or tag #caramel.and.spice !

11 Comments on “Overnight Oats With Protein Powder”

  1. My daughter is obsessed with protein oats and she loved, loved, loved your overnight oats recipe. It was very easy to make and tasted super delicious!!

  2. I love this recipe because I’m able to get up in the morning, pull the mason jar out the fridge and pass it to my kids and we have a quick breakfast that keeps us full until lunch.

  3. YES!!!
    I got my son to make this as he is a teenager and has just started to go to the gym with his mates so now he is “doubly starving mum”

    What a great morning meal for him. He loved it!


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