These Strawberry Protein Overnight Oats are the easiest breakfast prep ever! You need just 5 minutes to mix everything together and the fridge does all the magic. Each serving has 33g of protein!
Need something quick and easy to grab for breakfast in the morning? These Strawberry Protein Overnight Oats are the perfect option, especially if you’re not a fan of meal prep!
They quite literally may be one of the easiest breakfasts to prep, ever. You just mix everything together and let the fridge work its magic. No excuses to miss breakfast with a recipe this easy! 😉
If cold oats sound weird to you, don’t be intimidated. I’d highly recommend trying! My initial reaction was that they sounded weird too, but dang, I really do love them!!!
They are so sweet, creamy, and delicious. And the good news is this recipe makes one serving, so you can make one to try before deciding if you want more. And can you prep as many as you like to make your life easier during the week!
ARE STRAWBERRY PROTEIN OVERNIGHT OATS GOOD FOR MUSCLE BUILDING?
These oats are also packed with two different forms of protein to activate muscle protein synthesis immediately (from the whey protein powder). And also slower digesting protein (from the casein in the yogurt), making them the perfect pre-workout or post-workout breakfast to support muscle recovery and growth!
ARE OVERNIGHT OATS EASIER TO DIGEST?
Did you know that overnight oats are also easier to digest than traditional oatmeal? Soaking them overnight in the refrigerator helps break down starch and reduces the natural phytic acid, which will help your body absorb the nutrients in this recipe more easily. This is why overnight oats are great for people with gluten sensitivities! You can read more on this on bobsredmils.com.
WHY YOU’LL LOVE THESE OVERNIGHT OATS
- Whip them up in just 5 minutes!
- Packed with protein and fiber to keep you feeling full and satisfied all morning long.
- Great option for pre- or post-workout because it is packed with everything for ultimate muscle synthesis and recovery.
- Overnight oats are easier to digest than raw or cooked oats.
- They are the PERFECT grab-and-go breakfast!
- Plus if you make the strawberry flavor it’s amazing!! So creamy and sweet.
- But also there are SO many fun variations of this recipe to try.
INGREDIENTS FOR STRAWBERRY PROTEIN OVERNIGHT OATS
- Yogurt – I used plain, non-fat Greek yogurt. You could sub with dairy free Greek yogurt or thick coconut yogurt to make this recipe vegan and/or dairy free.
- Protein powder – Use any flavor you prefer! For this strawberry version, I use PEScience Cake Pop or Vanilla. (Use my code Laurenfitfoodie to save 10% on your purchase). Vanilla is a classic flavor that would go with anything. You could also do unflavored collagen or unflavored protein powder but I love the flavor the protein powder brings!
- Milk – I used unsweetened almond milk, but you can use any milk of your choice. Coconut, almond, oat, dairy milk, hemp milk all works. Use your favorite!
- Oats – I use old fashioned oats. But you could use quick oats or steel cut oats too. Just note they are going to produce slightly different textures!
- Extracts – I use vanilla and strawberry extract for the strawberry version. But feel free to get creative here! Almond, coconut, hazelnut, chocolate, french vanilla would all be amazing!
- Liquid Stevia – I use Natrisweet. The liquid sweetener spreads arounds the oats better than the granulated! Highly recommend for best sweeter oats. (Even if you don’t love super sweet, adding a few drops of this works wonders!)
- Fruit – for topping! We’ll use strawberries in this recipe but any fruit would be delicious here.
- Strawberry preserves – For a fun addition of flavor! I used reduced sugar strawberry preserves.
HOW TO MAKE STRAWBERRY PROTEIN OVERNIGHT OATS
- To a mason jar, meal prep container or bowl, add all the ingredients (except the strawberries and strawberry preserves) and mix very well until combined.
- Next, add the strawberries and strawberry preserves and give it a good stir without over mixing. I would stir 2-3 times.
- Cover with a lid or saran wrap and place in the fridge for a minimum of 2 hours. For best, creamiest results, let sit for at least 8 hours.
ARE STRAWBERRY PROTEIN OVERNIGHT OATS HEALTHY?
Most definitely, yes! I could write a whole blog post including all the reason overnight oats (especially protein overnight oats) are healthy, but this post is more to give an overview. (If you want to read more on the health benefits of overnight oats, I recommend reading Amazing Benefits of Overnight Oats, According to Science.
But for an overview, oats are packed with fiber, making them great for digestion, heart health and cholesterol. As mentioned above, overnight oats are even greater for digestion and those with gluten sensitives. This is because the soaking breaks down the starches that allow you to digest the oats easier.
This particular overnight oats recipe also has other ingredients like fruit, Greek yogurt, and protein powder that all add their own benefits. The Greek yogurt and protein powder offer a great source of protein and the fruit offers many vitamins and nutrients.
ARE OVERNIGHT OATS GOOD FOR WEIGHT LOSS?
Overnight oats are an awesome breakfast whether you are actively trying to lose weight, maintain your weight, or even gain weight. As we already know, weight loss comes down to total calories (calories in versus calories out).
If we are looking for fat loss (rather than just weight loss, where weight can come from fat or muscle), than these protein overnight oats are an even better option because they are high protein and macro-balanced. Meaning they have a great ratio of carbs, fats, and proteins needed to help you reach your fat loss goals!
ARE OVERNIGHT OATS GOOD FOR INSULIN RESISTANCE?
Overnight oats have the potential to spike blood sugar depending on how you prepare it. If you add in a lot of sugars and/or don’t eat the oats with an adequate source of fats and proteins, then blood sugar levels will spike higher.
This recipe has added protein from the protein powder and yogurt and added fat from the chia seeds, both which help slow the rise and fall of blood sugar levels. Which makes this Strawberry Protein Overnight Oats recipe perfect for anyone with diabetes, insulin resistance or PCOS!
ARE OVERNIGHT OATS EATEN COLD?
Typically they are, yes. But you can most definitely heat them up if you prefer.
CAN YOU HEAT UP OVERNIGHT OATS?
I think they taste best chilled, but you definitely can heat them up! And this way you are still getting all the benefits (including better digestion) from soaking the oats.
Just microwave in 30 second increments, stirring in between, until heated to desired temperature. If the oats are starting to get thick you can add more water or milk as needed to reach your preferred consistency.
TYPE OF OATS FOR OVERNIGHT OATS?
I prefer the old fashioned oats best! But all oat types work and produce slightly different textures. If you are using steel cut oats, reduce the amount by half.
BEST CONTAINERS FOR OVERNIGHT OATS
As far as containers for overnight oats go, I always try to make sure the containers have these key components:
- Wide opening – so you can more easily get to the oats without having to dig or make a mess with your spoon.
- Leak-proof lid – overnight oats are liquidly, so you’re gonna want a container that prevents leakage, especially if taking your oats on the go.
- Glass container – I always opt for glass over plastic because they are better for the environment and. Also glass is non-toxic, so it’s free from potentially harmful chemicals and generally not associated with a negative impact to your health like plastic containers are.
- Freezer friendly – in case you want to freeze your oats.
- Microwave friendly – if you plan to microwave your oats that is!
MY FAVORITE OVERNIGHT OAT CONTAINERS
- Glass Regular Mouth Mason Jars, 16 oz Clear Glass Jars with Silver Metal Lids
- Wide Mouth Glass Jars with Lid & Seal Bands, 16 oz – 6-Pack Quilted
- Ello 3 Cup Glass Meal Prep Bowl Food Storage Container
- Williams Sonoma Breakfast Overnight Oats Jar with Lid
STRAWBERRY PROTEIN OVERNIGHT OATS FAQ
I have found all milk variation to work great for overnight oats. Almond milk, coconut milk, oat milk, dairy milk, hemp milk, use whichever milk you desire!
I think they taste best chilled, but you definitely can heat them up! And this way you are still getting all the benefits (including better digestion) from soaking the oats. Just microwave in 30 second increments, stirring in between, until heated to desired temperature. If the oats are starting to get thick you can add more water or milk as needed to reach your preferred consistency.
Stored in an airtight container, overnight oats stay fresh in the fridge for 4-5 days.
I prefer the old fashioned best! But yes, all oat types work and produce slightly different textures! If you are using steel cut oats, reduce the amount by half.
WANT TO MAKE THIS RECIPE?
If you try these Strawberry Protein Overnight Oats and love them, please rate this recipe!
You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!