Overnight Protein Oatmeal
If you’re someone who rushes out the door in the morning or simply struggles to make time for a nourishing breakfast, overnight protein oats are a game-changer. This recipe takes only five minutes to prepare and can be made in a large batch so you have breakfast ready for the entire week—no stress, no last-minute scrambling, just a consistent, balanced start to your day.
Oats make an excellent morning meal because they’re a slow-releasing carbohydrate. Thanks to their naturally high fiber content, they help keep your blood sugar stable and provide steady, long-lasting energy rather than a quick spike and crash. Oats are also rich in B vitamins, which play a key role in converting carbohydrates into usable energy—something most of us could use more of in the morning.
To build an even more balanced breakfast, it’s important to pair oats with healthy fats and a good source of protein. This combination supports satiety, helps stabilize energy levels, and creates a nutrient-dense meal that keeps you full and focused for hours. Whether you’re packing them for work, grabbing them before the gym, or simply wanting a no-fuss morning routine, overnight protein oats are a simple, reliable option that delivers both convenience and nourishment.
Some of my favourite protein powders + discount codes:
1. Seven Health : Nourished – Sold in clinic address here or apply code mellyfitnutrition10 for discount at checkout.
2. HeLa Nutrition : Plant Protein Owder – Use code MELISSA for discount at checkout.
3. Organika : Plant and Whey options – Use code mellyfit25 for discount at checkout.
Customize with your favourite topping
One of the best parts of overnight oats is how customizable they are. After prepping your base, you can add toppings that suit your cravings, nutritional needs, or seasonal ingredients. Some delicious options include:
Each topping adds something different—texture, sweetness, antioxidants, or healthy fats—making your breakfast both functional and fun.
Overnight Protein Oats
Ingredients
- 3/4 cup Oats
- ¼ cup Chia Seeds
- 1 scoop Protein Powder (I use Vanilla flavour)
- Pinch Cinnamon
- Pinch Salt
- 1 cup Coconut Milk (any milk is alright)
- ½ cup Water
- 2 tbsp Nut Butter
- 2 tbsp Maple Syrup
- Toppings: Fruits of choice, cacao nibs
Instructions
- Place oats in a large bowl followed by the chia seeds. Add in protein of choice, cinnamon and salt. Mix altogether until everything looks well combined.
- In the same bowl, add coconut milk and water and stir.
- Again in the same bowl, add the nut butter and maple syrup. The nut butter can be difficult at first to combine, but mashing it up can help separate it to mix better.
- Get 4 mason jars ready and add the mixture to each mason jar. Use a canning funnel if available to prevent mess on the counter.
- Add on your favourite toppings from the list above or your own. I like to use bananas, blueberries and cacao nibs.
- Store in the fridge for at least 2 hours or overnight and enjoy on the go or at home.
Would you like any additional recipe variations or serving ideas? Leave a comment and let me know.
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