Protein overnight oats are a deliciously customizable and satisfying way to start the day. This recipe offers two versions - overnight oats with protein powder or with protein-rich silken tofu. Both versions are vegan, quick, EASY, and nutritious!
Why You'll Love Protein Overnight Oats
First of all, overnight oats have been popular for SO long 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? [raises hand] Story of my life!
Focusing on protein is controversial in the world of plant-based eating. I've studied plant-based nutrition, and I know all of that good stuff... on paper.
But real life experience continues to show me that including protein-rich ingredients like tofu in my meals helps me feel more satisfied and balanced for hours. In fact, of the two versions of protein overnight oats I'm sharing today, the silken tofu one is my personal favorite. Though I love the convenience and flavor boost of vegan protein powders on occasion, too!
For athletes, highly active people, and those of us who simply feel better when we start the day with a meal balanced in all of the macronutrients, protein overnight oats can be so helpful.
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Ingredient Notes
- old fashioned rolled oats - thick-cut rolled oats also work but take longer to soften.
- chia seeds - or switch things up and use ground flax seeds instead.
For the protein powder version you'll also need:
- flavored plant-based protein powder - I used vanilla 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 - such as soy, oat, almond
Or for the silken tofu version:
- silken tofu - I prefer the refrigerated type to the shelf-stable boxed variety.
- sweetener - try maple syrup or a non-caloric sweetener like stevia or Swerve
- vanilla extract - or other flavorings
- salt - just a pinch of mineral salt or sea salt improves the flavor
See recipe card below for quantities and full recipe.
Instructions
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, 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 overnight oats and refrigerate until ready to eat, anywhere from 3 hours to overnight.
How long do overnight oats last in the fridge?
Both of these versions of protein overnight oats are best enjoyed the next day, but they will keep for up to 3 days. The oats get softer the longer it sits.
Flavor Variations and Ideas for Serving
There are so many ways to add flavor to overnight oats. In other words, you never have to eat them the same way twice!
Use this basic recipe, then get creative with additions.
- 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.
- extracts - try vanilla, almond, chocolate, or coffee.
- dried fruit - raisins, chopped dates or apricots, and goji berries are all great in overnight oats.
- fresh fruit - there's nothing like fresh blueberries, raspberries, blackberries, and sliced strawberries on creamy oats.
- butters - want a little extra fat to make the oats even more filling? Try almond, sunflower seed, peanut, cashew, macadamia, or pumpkin seed butter.
- other dry ingredients - try cocoa powder or matcha (add extra sweetener to compensate) or defatted peanut powder like PB2.
Equipment Needed
For the protein powder version of this recipe you don't need any special equipment - just a bowl and a spoon and a container to store the oats in the fridge overnight.
For the silken tofu version you'll need a blender of some kind (doesn't need to be a fancy or high-speed blender). A food processor also works.
Top Tip
Don't overthink it!
Overnight oats are meant to be a simple, easy-to-prepare, blank canvas. Add a dash of cinnamon or some dried fruit, or stick with the plain recipe. It's all about having a simple, affordable, satisfying meal ready when you need it.
Additional ingredients can be added in the morning, like fresh fruit, jam or compote, nut butter, or a dollop of cashew or almond milk yogurt.
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What do you like to add to your protein overnight oats? Comment below to let us know!
Protein Overnight Oats Recipe (2 Ways)
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 (the refrigerated variety) - this is approx. half of a package
- 2 tablespoons maple syrup or sweetener of choice, to taste
- 1 teaspoon vanilla extract
- scant ⅛ teaspoon sea salt
- ½ cup rolled oats
- 1 tablespoon chia seeds
Instructions
Protein powder version:
- 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.
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
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used. We calculate this information using the online calculator cronometer.com.
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