Vegan Protein Overnight Oats are a delicious and easy way to incorporate more plant-based protein in your diet! Prep a batch in just 5 minutes, refrigerate overnight, and wake up to a nutritious and satisfying ready-to-eat breakfast! I'll show you two easy ways to make them - with silken tofu or protein powder.
Overnight oats have been popular for a long time, and for good reason. They're quick, healthy, easy to grab-and-go, and so versatile!
But why add protein?
Have you ever eaten something like plain oatmeal or fruit for breakfast and found yourself even hungrier an hour later?
Adding protein-rich ingredients to overnight oats can help you feel more satisfied and stay full for a longer period of time.
In this recipe, I've included two great ways to turn basic overnight oats into a high-protein breakfast - with protein powder or protein-rich silken tofu!
If you love having oats for breakfast, be sure to try my Vegan Yogurt Oats and my Apple Pie Overnight Oats next. And for a protein-rich snack, these Homemade Protein Bars are a must try!
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Why You'll Love Overnight Protein Oats
- Make-ahead breakfast that's perfect for busy mornings.
- Great way to increase the amount of protein you are eating in the morning.
- Healthy breakfast option that's easily customizable with your favorite toppings and mix-ins.
- Amazing flavor and creamy texture!
Ingredients
This easy breakfast requires just a few simple ingredients. Amounts can be found in the recipe card below.
For Both Versions
- old-fashioned oats - thick-cut rolled oats also work but take longer to soften (avoid using quick oats or instant oats).
- chia seeds - or switch things up and use ground flax seeds instead.
For the Protein Powder Version
- flavored plant-based protein powder - I really like the vanilla protein powder by Orgain, but there are so many brands of vegan protein powder available. Don't be afraid to try a few to find one you really like.
- unsweetened non-dairy milk - use any plant-based milk of choice such as soy milk, coconut milk, oat milk, almond milk, or cashew milk.
For the Silken Tofu Version
- silken tofu - I prefer the refrigerated type to the shelf-stable boxed variety.
- sweetener - I used pure maple syrup, but you can also try a different sweetener such as agave or a non-caloric version like stevia or Swerve.
- vanilla extract - adds a touch of vanilla flavor and enhances the other flavors.
- salt - just a pinch of mineral salt or sea salt improves the flavor.
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How to Make Protein Overnight Oats
The whole idea behind this protein overnight oats recipe is simplicity! And no matter which version you make, prep is a total breeze. It's truly the ultimate lazy vegan breakfast.
- For the protein powder version, simple stir everything together in a bowl, mason jar, or storage container.
For the tofu version, blend the tofu, sweetener, vanilla, and salt. In a bowl or other container, combine the oats and chia seeds. Pour the blended tofu mixture over the oats, and stir until fully incorporated. - Cover the oats and refrigerate until ready to eat, anywhere from 3 hours to overnight.
Variations and Substitutions
There are so many ways to customize overnight oats, you never have to eat them the same way twice!
- chocolate protein overnight oats - add some cocoa powder to the oats (and a bit more sweetener), or a drizzle of homemade vegan chocolate sauce (yep, it's healthy enough for breakfast)! Or simply use chocolate protein powder to make a chocolate version.
- flavored extracts - add extra flavor by mixing in some vanilla, chocolate, coffee, or almond extract to your oats.
- spices - you can't go wrong with cinnamon, pumpkin spice, or even more exotic blends like garam masala. And if you enjoy the anti-inflammatory properties of turmeric, add a few dashes.
- powders - try mixing in some matcha powder (add extra sweetener to compensate) or defatted peanut powder like PB2.
Serving Suggestions
Once the oats have chilled and you're ready to eat them the next morning, feel free to add some of your favorite toppings.
To add some healthy fats, drizzle on some of your favorite nut butter such as peanut butter or almond butter. Nut-free? We love sunflower seed and pumpkin seed butter.
You can also top the oats with some chocolate chips, fresh berries, bananas, chopped nuts, coconut flakes, or dried fruit.
Another great way to enjoy them is with a dollop of dairy-free yogurt such as cashew yogurt or almond milk yogurt.
How to Store
Both versions are best enjoyed the next day, but they will keep for up to 3 days when stored in an airtight container. Note that the oats will get softer the longer they sit in the fridge.
FAQ
This recipe boasts 29 grams of plant-based protein per serving for the protein powder version and 22 grams of protein in the silken tofu version.
Yes! Be sure to use certified gluten-free oats and ensure your protein powder does not contain gluten.
I hope you enjoy this vegan overnight oats recipe! If you give it a try be sure to leave a comment below. And if you're on instagram, tag a photo of your high-protein overnight oats with @myquietkitchen. I love seeing what you're making!
Recipe
Vegan Protein Overnight Oats (With Silken Tofu or Protein Powder)
Ingredients
For the protein powder version:
- ½ cup rolled oats
- 1 tablespoon chia seeds
- 1 serving plant-based protein powder, any flavor
- 1 cup unsweetened non-dairy milk
For the silken tofu version:
- 8 ounces silken tofu
- 2 tablespoons maple syrup or sweetener of choice, to taste
- 1 teaspoon vanilla extract
- pinch of sea salt
- ½ cup rolled oats
- 1 tablespoon chia seeds
Instructions
For the protein powder oats:
- Stir together all ingredients in a bowl, jar or storage container.
- Cover the overnight oats and refrigerate until ready to eat, anywhere from 3 hours to overnight. Enjoy as is, or serve with fresh fruit, nuts, seeds, nut/seed butters, or non-dairy yogurt.
For the silken tofu version:
- In a blender combine the tofu, sweetener, vanilla, and salt. Blend until smooth. In a bowl or other container, combine the oats and chia seeds. Pour the blended tofu mixture over the oats, and stir until fully incorporated.
- Cover the overnight oats and refrigerate until ready to eat, anywhere from 3 hours to overnight. Enjoy as is, or serve with fresh fruit, nuts, seeds, nut/seed butters, or non-dairy yogurt.
Notes
- chocolate - add cocoa or cacao powder to the oats (and a bit more sweetener), or use chocolate protein powder.
- flavor extracts - add extra flavor by mixing in some vanilla, chocolate, coffee, or almond extract.
- spices - it's delicious with cinnamon, pumpkin spice, or even more exotic blends like garam masala. And if you enjoy the anti-inflammatory properties of turmeric, add a few dashes.
- powders - mix in a serving of matcha powder (add extra sweetener to compensate), spirulina, or defatted peanut powder like PB2.
Estimated Nutrition (per serving)
Nutrition is an estimate and will vary depending on the exact amounts and ingredients used.
Dana says
Lori, you’ve converted both my reluctant vegan husband and myself with this recipe, it’s just so delicious!
I have just learned from a Zoe podcast (Dr W Bulsiewicz is a director of this UK company) that making overnight oats converts the starches in the oats to resistant starches, that are better for regulating blood glucose control and feeding your gut bugs. So I looked up your recipe and you didn’t disappoint, I used the silken tofu recipe and added frozen berries, nuts and seeds and coconut kefir.
I have a question though, this has led me to wonder if I can also add a tablespoon of live yogurt, leave for 8 hours somewhere warm, then refrigerate overnight. My husband doesn’t eat yogurt normally, which I make weekly and love, so I’m hoping this could be a way of sneaking more healthy food into him 🤞
I had heard of fermented overnight oats and would like to try it with your recipe. I’d love your feedback on this, I’ve read your post on yoghurt oats and may try this as well.
Lori Rasmussen says
Glad you both enjoyed this, Dana. I've never tried fermented overnight oats but now I want to! Sounds great. I'll do some research on it before giving it a whirl. Similar to making yogurt, I imagine it's important to include enough yogurt so there are plenty of good cultures.
Wren says
I tried both versions and they both tasted terrible! The tofu one was somewhat edible, but it had a really odd aftertaste. I guess the protein powder one could be decent if you have a really tasty protein powder but mine was disgusting.
Jasmine says
I don’t typically add honey to my overnight oats at all, is it necessary for the tofu? Also, should chia/flax/hemp seeds be added to the tofu blend process or after?
Lori Rasmussen says
Whether to add sweetener is certainly up to you! But since tofu has a sort of savory (although bland), specific taste, a touch of sweetener definitely makes the oats taste better. If you want to use flax seeds, it would be a good idea to blend them. I usually add chia seeds directly to the oats, but you could blend those, too, if you wanted. It's really fine either way.
Cari says
Love this recipe, especially the tofu option for a nice change. I was wondering about adding ground flax seed either in the mix or as a topping? I assume I'd need a little more liquid?