How To Make Healthy Overnight Protein Oats

Making overnight oats has become one of my favorite go to easy recipes for healthy breakfasts and meal prepping. That’s because oatmeal itself is so versatile and pretty tasty especially with the right complimentary flavors and ingredients. Like this high protein one that has fresh baked sweet potato, peanut butter protein powder, and banana. And despite being totally vegan and plant based this dish has 23 grams of protein per serving!

What type of oatmeal should I use? 

healthy overnight protein oats recipe

1. Whole Oat Groats – Not good for soaking as they require a very long time to become soft without cooking. They are a whole grain with the endosperm, the germ, and the bran still intact. The good thing is this means all of the nutrition is still present so they’re the healthiest. Whole oat groats have a hearty, chewy texture and are made from oats, wheat, or barley.

2. Steel Cut / Irish Oats – Also not my favorite option for overnight protein oats as they also take longer to soak to proper softness. Steel-cut oats are also known as pinhead oats, coarse oatmeal, or Irish oats. They are whole groat oats that have been cut into two or three pinhead-sized chunks. 

3. Rolled / Old-Fashioned Oats – These work good for soaking, although they take a bit longer than quick oats, you can have soft oatmeal in a relatively short time. Rolled oats are lightly processed oat groats. They are dehusked, steamed, rolled into flat flakes, and lightly toasted.

4. Quick Oats – When I’m soaking oatmeal this is my top choice. Quick oats are also called quick-cooking oats because they are further processed than rolled oats in order to decrease cooking time. They become partially cooked by the steaming process before being rolled even thinner than old-fashioned oats. They take only minutes to cook and usually become soft and edible within 2 or 3 hours of soaking. 

What’s the best peanut butter protein powder? 

healthy overnight protein oats recipe

● Best Overall: PB Fit – This is what I used in my overnight protein oats.  I like this product because it has ⅓ the calories and 90% less fat than regular peanut butter. It also has 8g of protein and has a lovely texture and flavor. 

● Best Texture: Peanut Butter & Co. Peanut Powder – This healthy powder is pressed from real roasted peanuts. It also has  90% less fat than classic peanut butter. With 1.5 g fat per serving, it’s gluten free and vegan too. It’s got a subtle vanilla flavor with a touch of salt. It is slightly higher in sodium, salt, sugar, and carbs than others. 

● Most Balanced: PB2 Powdered Peanut Butter – This peanut butter protein powder is super tasty too. It does not taste artificially flavored. Has a great mix of sweet and salty , rich, and full.

healthy overnight protein oats recipe

How do I store my overnight oats? 

Oatmeal can become stale when exposed to air and re-harden. That’s why you need to store it properly with a lid or plastic wrap. If you have some plastic containers with locking lids that would work great as well for this recipe for healthy overnight protein oats. 

Recipe tips:

If you prefer your sweet potato to be smoothly mixed in rather than slightly chunky, purée it in a blender and add the 2 cups of water into the purée instead of the oats. Blend until completely smooth. Then add this mixture with the oats and remaining ingredients in a large mixing bowl. 

What is the nutritional information? Nutrition Facts

  • Servings: 5
  • Amount per serving​
  •  Calories 282
  • Total Fat 4.7g​6%
  • Saturated Fat 1.3g 7%
  • Cholesterol 52mg 17%
  • Sodium 292mg 13%
  • Total Carbohydrate 38g 14%
  • Dietary Fiber 5.1g 18%
  • Total Sugars 6.3g​
  • Protein 23g
  • Vitamin D 0mcg 0%
  • Calcium 100mg 8%
  • Iron 3mg 18%
  • Potassium 514mg 11%
healthy overnight protein oats recipe


Start your day with a tasty high protein and fiber breakfast.

Course Breakfast
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, VeganDiet
Prep Time 10 minutes
Cook Time 0 minutes
Refrigeration Time 3 hours
Total Time 3 hours 10 minutes
Servings 5 Servings
Calories 282 kcal
Author admin


  • 1 Large sweet potato around 180 grams or 6.3 ounces in weight
  • 1 Tsp vegetable oil
  • 1/2 Tsp salt
  • 1 Large banana
  • 2 Cups quick oats
  • 2 Cups water
  • 3 Tbsp monk fruit sugar or sweetener of your choice
  • 4 Tbsp peanut butter


  1. Preheat the oven to 425°F 

  2. Rinse your potato thoroughly then peel off the skin before poking a few holes in it as well

  3. Roast for 40 to 50 minutes on a baking sheet

  4. Allow your sweet potato to rest 

  5. In the meantime – combine oats, water, sweetener, and protein powder in a large mixing bowl and stir

  6. Wrap the top in plastic wrap and set aside 

  7. Mash up your potato before stirring it into the oats, put the plastic wrap back on top and allow to set for another hour and up to 4 depending on the type of oats you used

  8. Serve with fresh banana slices 

Recipe Video