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How to Have Protein Overnight Oats Without Protein Powder

Image courtesy of Iowa Girl Eats

Oats are known for their healthy properties, and because of that are a very popular meal choice amongst fitness conscious individuals. If you want to get more protein in your diet in a healthy way, it can be ideal to up your oatmeal intake in the mornings. Oatmeal isn’t loaded with protein on its own, but it is loaded with lots of other nutrients, including fiber, that makes eating it really valuable. It is also very easy to add protein to, so it makes having a more protein filled diet easier. 

And while oatmeal is packed with healthy elements and can be easily made into a protein filled meal, it can take some time out of your morning to make every day. And that is where overnight oats come in. Overnight oats takes a lot of the time out of cooking oatmeal. Instead of cooking it on the stove for however long it is stated on the box, you will put all the ingredients to make overnight oats together, place it in the fridge overnight, and then stir it up and eat it in the morning. 

Since not everyone looking to eat more protein is a fan of protein powder, we have selected a few protein free overnight oats recipes you can use. Each of these recipes finds protein from food sources, and will fill you up and provide you with a significant percentage of the protein you need to start the day. 

The Benefits of Oats

These simple grains pack more nutrients than you might expect. Image courtesy of Food Network

Adding protein to oats adds a lot of benefit to them, but they come packed with a lot of benefits of their own as well. Oats contain antioxidants known as avenanthramides. Avenanthramides are a group of phenolic alkaloids that are present in oats and in a few other foods. They help protect your body against the damage caused by free radicals and more. They also help reduce inflammation and relax the arteries. Reduced inflammation and relaxed arteries helps to prevent issues like heart disease and even certain cancers. 

Oats are filled with soluble fiber, which comes with its own set of benefits. Soluble fiber helps keep blood sugar from rising dramatically after a meal. And this only applies to oats that aren’t processed. Instant oats happen to have a high glycemic index, which is why it is better to buy regular oats to prepare. Fiber will also help you lose weight because it will help you stay full for longer. The particular fiber that is found in oatmeal will especially cause you to feel full longer, so it is one of the best sources of fiber you can eat. 

Protein Overnight Oats Without Protein Powder

If you want to start eating protein overnight oats on a regular basis, you will need to figure out your options. Protein overnight oats require a little bit of prep, and you might need some ideas if you want to avoid getting bored with your breakfast. So here are some healthy recipes you can try, and some protein overnight oats you can order! 

Wonderslim Protein Overnight Oats

These oats are even simpler to make than already simple overnight oat recipes. Image courtesy of Diet Direct

These overnight oats from Diet Direct will complete your mornings and get you started on the right path for the day. There are 7 servings per box, and each serving carries 160 calories, 12 grams of protein, and 0 grams of sugar. These oats are also gluten free, and come with 5 grams of fiber each. These can make a decent breakfast or a simple snack, and will keep you full for a while despite the low calorie count. 

These pre-prepped overnight oats need to be emptied into a container and kept overnight in the fridge just like any batch you would make yourself, but you won’t need to do anything for some flavor. This box of protein overnight oats comes in apple maple cinnamon, and tastes great without the sugar. Making these oats will be even simpler than making homemade overnight oats, which is already quite simple. All you will need to do is empty the contents of the pouch into a cup, add 4 ounces of milk to it, then cover up the cup and shake it. Once you are done shaking the mixture, you will then place the cup in the fridge overnight and enjoy in the morning. 

High Protein Overnight Oats

Wake up with all the nutrients you need in a small bowl. Image courtesy of Iowa Girl Eats

These high protein overnight oats contain 30 grams of protein without using any protein powder. It will taste like a berry medley and keep you feeling full for hours. Each bite will taste like a sweet treat, and is made with everyday ingredients. Here is how to make it:

High Protein Overnight Oats

  • Old fashioned rolled oats
  • Milk
  • Greek Yogurt
  • Chia Seeds
  • Fresh or frozen berries
  • Sliced almonds

You will need to grab a mason jar or a few, and use it to combine the ingredients. Add the oats and the milk together, stir it up, and then add in the yogurt and the chia seeds. After you give it another stir, it will be time to layer in the fruit. You can add the fruit in between layers of yogurt or you can stir it all together. And then the last thing left to do is put the mixture in the fridge. It will be ready to eat in the morning. 

Healthy Protein Overnight Oats

A fruity protein mix. Image courtesy of Avocado Skillet

These healthy protein overnight oats contain everything you need for a high protein breakfast without the protein powder. It contains a few major protein sources, and ingredients that make the oats taste great. With a few pieces of fruit and proteins, you will end up with a meal that you want to enjoy time and time again. Here is how you make healthy protein overnight oats:

Healthy Protein Overnight Oats

  • Old fashioned rolled oats
  • Milk
  • Greek yogurt
  • Maple syrup 
  • Chia seeds
  • Chopped fruit
  • Peanut butter
  • Cinnamon

Grab a mason jar or a sealable bowl and get ready to put in all the ingredients. Add the oats to the jar. Add one cup of oats and then add one cup of milk. Then you will need to add in the yogurt, the fruit, the peanut butter, and the cinnamon. Then you will need to stir it all together and make sure it is well blended. Then you need to put it in the fridge for the night and they enjoy it when you wake up in the morning. 

The Best High Protein Overnight Oats

These oats are as healthy as they are tasty. Image courtesy of Hurry the Food Up

These high protein overnight oats contain 23 grams of protein per serving. Each serving also contains 436 calories, 59 grams of carbs, and 13 grams of fat. They are made to be easily customizable, so if you don’t like some of the add-ons in the recipe, you can switch them out for other ingredients you prefer. Here is how you make high protein overnight oats: 

Healthy Protein Overnight Oats

  • Rolled oats
  • Soy Milk
  • Low fat Greek yogurt
  • Maple syrup or honey
  • Chia seeds
  • Vanilla extract
  • Kiwi
  • Roasted coconut flakes (optional)

Add the rolled oats, Greek yogurt, chia seeds, soy milk, vanilla extract, and kiwi to a sealable container like a mason jar. It is best to add everything in layers. Add in the rolled oats, chia seeds, and salt first, then add the Greek yogurt, honey, vanilla extract, and kiwi. The last thing you will do is secure the lid and then keep it in the fridge overnight or for 4-6 hours. Then you will take it out, give it a stir and enjoy. 

Protein oatmeal is a good way for you to get several of your nutrient needs for the day, but it can be a struggle to add enough protein to it if you don’t like to use protein powder. But you really don’t need to add protein powder to your overnight oats, some whole ingredients can easily replace protein powder and give you a high protein start to your day.