7 Easy Protein Overnight Oats Recipes That Taste Like Dessert
Try these protein overnight oats recipes inspired by Tonal coaches’ favorite sweet treats.
Overnight oats are the perfect way to excuse-proof your breakfast. They’re easy to make ahead so you can grab and go on busy mornings. Plus, fiber-rich oats are a great source of healthy carbs that can help fuel tough workouts, and, when combined with protein, they’ll help keep you full so you’re not immediately reaching for your next snack.
An even bigger benefit? Oats are a great canvas for whatever flavor you’re craving. Here, we’ve used coaches’ favorite sweet treats as inspiration for delicious overnight oats recipes that will get you excited to pop out of bed. They’re chock full of good-for-you ingredients and high in protein.
Note: You may need to use slightly less milk depending on the type of milk and protein powder you use. You should have twice as much liquid as oats, and you want the oats to be submerged. If you end up with extra liquid, use it in another batch or drink it as a smoothie!
Pineapple Coconut Overnight Oats
The combo of pineapple and coconut instantly screams tropical vacation, and it’s one of Coach Tim Landicho’s favorites for smoothies. Here, we use the blend as a base for overnight oats that are tangy, protein-rich, and filling.
2 servings
Ingredients
- 1 cup rolled oats
- 3/4 cup coconut milk
- 1 cup frozen or fresh chopped pineapple
- 1 tablespoon maple syrup
- 2 tablespoons unsweetened coconut flakes
- 2 tablespoons chia seeds
- ½ cup Greek yogurt
- 1 teaspoon vanilla extract
Directions
Divide oats in two jars or other sealable containers. Blend milk, vanilla, yogurt, maple syrup, chia seeds, and ½ cup of pineapple. Pour mixture over oats and stir until combined. Cover and refrigerate for at least 6 hours or overnight. Top each serving with ½ of the remaining pineapple and coconut flakes.
Nutrition
Calories: 372
Protein: 15 grams
Fat: 13 grams
Carbs: 49 grams
Fiber: 9 grams
Strawberry Cheesecake Overnight Oats
Strawberries and cheesecake are a perfect union, and Coach Ash Wilking’s go-to sweet treats. Here, you get sweetness from protein powder and a touch of maple syrup, while you get cheesy tanginess from protein-rich cottage cheese. The cottage cheese gets blended into the base for the overnight oats, so you’ll enjoy it even if you’re not a fan of the lumpy cottage cheese texture.
2 servings
Ingredients
- 1 cup rolled oats
- 1 cup almond milk
- ½ cup low-fat cottage cheese
- 1 cup strawberries
- 1 scoop vanilla protein powder
- 1 tablespoon maple syrup
Directions
Divide oats in two jars or other sealable containers. Blend milk, ½ cup of strawberries, cottage cheese, maple syrup and protein powder. Pour mixture over oats and stir until combined. Slice remaining strawberries and add as a topping. Refrigerate for at least 6 hours or overnight.
Nutrition
Calories: 350
Protein: 28 grams
Fat: 8 grams
Carbs: 51 grams
Fiber: 10 grams
Spiced Mango Overnight Oats
Juicy mangoes and a touch of spice wake up your taste buds. This recipe was inspired by a snack that Coach Ackeem Emmons ate growing up. “In Trinidad, we have a snack called mango chow. It’s a combination of mangoes, lime juice, salt, pepper, and hot sauce,” Ackeem explains.
2 servings
Ingredients
- 1 cup almond milk
- 1 cup rolled oats
- 1 scoop vanilla protein powder
- 1 cup frozen or fresh chopped mango
- Squeeze of lime juice
- Sprinkle of chili powder, optional
Directions
Divide oats in two jars or other sealable containers. Blend milk, protein powder, and ½ cup of mango. Pour mixture over oats and stir until combined. Top each serving with ¼ cup of the remaining mango. Cover and refrigerate for at least 6 hours or overnight. Before serving, add a squeeze of lime and sprinkle of chili powder.
Nutrition
Calories: 289
Protein: 19 grams
Fat: 5 grams
Carbs: 42 grams
Fiber: 6 grams
Banana Pudding Protein Overnight Oats
Bananas and panna cotta are among Coach Joe Rodonis’ favorite summer sweets. While this overnight oats recipe is a lot less fat than panna cotta, it’s still got a creamy mouthfeel that’s super satisfying.
2 servings
Ingredients
- 1 cup rolled oats
- 1 cup almond milk
- 1 serving vanilla protein
- 1 banana, cut in half
Optional topping:
- 1/2 cup Greek yogurt
- ½ teaspoon vanilla extract
- 1 teaspoon maple syrup
- Pinch of cinnamon
- 2 tablespoons walnuts
Directions
Divide oats in two jars or other sealable containers. Blend milk, 1/2 banana, and protein powder. Pour mixture over oats and stir until combined.
Make optional topping. Whisk together greek yogurt, vanilla extract, and maple syrup. Add half the topping to each jar of overnight oats. Slice remaining ½ banana and divide between each serving of oats. Top each with 1 tablespoon walnuts and pinch of cinnamon. Refrigerate for at least 6 hours or overnight.
Nutrition
Calories: 422
Protein: 34 grams
Fat: 9 grams
Carbs: 25 grams
Fiber: 8 grams
Creamsicle Overnight Oats
Coach Tanysha Renee is a big fan of citrus in the summer, and this creamy orange and vanilla overnight oats recipe takes us back to the creamsicle pops of our youth—this time with protein and without the added sugar and junk.
2 servings
Ingredients
- 1 cup rolled oats
- 3/4 cup oat milk
- ¼ cup orange juice (fresh squeezed or bottled)
- 1 serving vanilla protein powder
- ½ cup Greek yogurt
- ¼ cup chopped cashews
- Orange zest for topping
Directions
Divide oats in two jars or other sealable containers. Blend milk, orange juice, protein powder, and yogurt. Pour mixture over oats and stir until combined. Cover and refrigerate for at least 6 hours or overnight. For an optional crunch and flavor, top with chopped cashews and orange zest before serving.
Nutrition
Calories: 334
Protein: 22 grams
Fat: 8 grams
Carbs: 43 grams
Fiber: 9 grams
Triple-berry Streusel Overnight Oats
“I will crush pints of berries,” Coach Kristina Centenari jokes. This easy overnight oats recipe includes berry flavor in every bite, along with a punch of protein thanks to Greek yogurt and chia seeds. Add a little granola on top for a satisfying crunch and to elevate your overnight oats to a dessert-worthy dish.
2 servings
Ingredients
- 1 cup rolled oats
- 3/4 cup almond milk
- 1 cup frozen mixed berries
- ½ cup Greek yogurt
- 2 teaspoons vanilla extract
- 2 tablespoons chia seeds
- ¼ cup granola or chopped nuts
Directions
Divide oats in two jars, bowls, or other containers. Blend milk, ½ cup of berries, yogurt, vanilla, and chia seeds. Pour mixture over oats and stir until combined. Top with remaining berries. Refrigerate for at least 6 hours or overnight. Top with granola before serving.
Nutrition
Calories: 378
Protein: 18 grams
Fat: 12 grams
Carbs: 50 grams
Fiber: 9 grams
Coffee-Cacao Overnight Oats
This recipe is inspired by Coach Woody’s favorite dessert: Coffee-chip ice cream. “Coffee is my favorite beverage and chocolate is my kryptonite—put them together and you have a perfect pint!’ she says. Here, we blend cold brew and chocolate protein for the base of the overnight oats to give you that tasty buzz without added sugar or fat. Antioxidant-rich cacao nibs add a nice crunch.
2 servings
Ingredients
- 1 cup rolled oats
- 3/4 cup almond milk
- 1 scoop chocolate protein powder
- ¼ cup cold brew
- Pinch of sea salt
- 2 tablespoons cacao nibs
Directions
Divide oats in two jars or other sealable containers. Blend milk, cold brew, protein powder, and salt. Pour mixture over oats and stir until combined. Refrigerate for at least 6 hours or overnight. Stir again. Top each with 1 tablespoon of cacao nibs and enjoy.
Nutrition
Calories: 297
Protein: 19 grams
Fat: 8 grams
Carbs: 35 grams
Fiber: 9 grams
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