Name: High-Protein Raspberry Overnight Oats
Prep time: 5 min
Total time: 6 h 5 min
Yield: 1
Ingredients: 1/2 cup old-fashioned oats; 1/2 cup frozen raspberries; 1 scoop (30g) vanilla protein powder (such as Puori); 2 tablespoons chopped walnuts; 1/2 cup 1% milk

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Inside: Get a recipe for High-Protein Raspberry Overnight Oats that you can prep on Sunday for your week ahead. It packs 33 grams of protein per serving.

A jar of High Protein Raspberry Overnight Oats sits on a gray counter.

Tired of hearing about protein? Honestly, me too.

Between the protein-fortified everything (protein water!) and the obsessive gram-counting, the whole conversation has gotten a little exhausting.

Here’s what I know as a registered dietitian: Protein is not the end-all-be-all of nutrients. And you certainly don’t need to make a part-time job out of meeting a certain number of daily grams. Most people get more than enough protein.

And yet.

Since I started adding more protein to my breakfast, it’s made a difference. I feel fuller longer. My blood sugar doesn’t take a late-morning nosedive. And as someone who is firmly in the “midlife” category, I know that protein can help preserve muscle mass that’s often lost as we age.

I’d been rotating between my Protein Waffles and No-Bake Cookie Overnight Oats, two breakfasts that get me more protein without making a big deal about it. To add some variety, I took an oatmeal combo I love in the winter and turned it into overnight oats, adding a scoop of my favorite protein powder for extra oomph.

The result is bright, creamy, a little tart, and incredibly satisfying.

If you like to meal prep like I do, you can make several jars for the days ahead.

Ingredients for High-Protein Raspberry Overnight Oats sit on a gray counter: White bowls of raspberries, protein powder, walnuts, and oats, plus a jar of milk.

Ingredients you need

Oats: Old-fashioned oats give the best texture to overnight oats
Vanilla protein powder: I use Puori Bourbon Vanilla. I like it because it has a short ingredient list and is very lightly sweetened with actual sugar, not stevia or monk fruit which have bitter aftertastes to me.
Raspberries: I use frozen because they’re economical and don’t get mushy after two days like fresh.
Nuts: Walnuts add healthy fats and extra protein and fiber.
Milk: I use 1 percent because that’s what we typically stock. Any milk works here.

A jar of raspberry overnight oats with a spoon in it sits on a gray countertop.

How to make overnight oats

Add everything to a jar and seal with a lid (mason jars work great here). Protein powder can clump if not mixed well. I’ve found giving it a good shake works better than stirring.
Refrigerate for at least 6 hours.
Open and stir in the morning, adding more milk if you want a thinner consistency. Eat with a spoon straight from the jar.

Make it ahead: This recipe easily scales up. I often make 3 jars at a time. They’ll keep well for up to five days.

Variations

Fruit: Use another fresh or frozen fruit, like blueberries, strawberries, or peaches.
Nut: Feel free to swap in almonds or another favorite nut.
Milk: Opt for your favorite dairy or non-dairy milk.
Protein powder: I developed this recipe using Puori, which I recommend for its short ingredient list and light sweetness. If you use a different protein powder, sweetness and texture will vary. So you may need to adjust the amount of milk or add sweetener.
Sweetness: Add a teaspoon of maple syrup if you want more sweetness.

A note about protein powder

I generally try to create recipes using only protein-rich whole foods because protein powder can be pricey and full of a bunch of ingredients I don’t like (such as artificial and non-nutritive sweeteners like stevia, which have a bitter aftertaste for me).

But protein powder is also a convenient hack, so I sometimes keep it on hand for recipes like this. I also finally found one that I actually like, that’s flavored, has a short ingredient list, and is lightly sweet with just a few grams of actual sugar–which is like a unicorn in the world of protein powder!–Puori whey protein. Use my link and the code REALMOM to get 20 percent off (this post isn’t sponsored, but I am an affiliate).

A close-up view of a spoonful of raspberry overnight oats.

Questions about overnight oats

How long do these keep in the fridge?

For best texture, enjoy these within five days of making them.

Can I eat this warm instead?

Sure! I recommend scooping it into a bowl and warming it the microwave.

Do I have to use protein powder?

You can leave it out. The recipe will have less protein but will still be satisfying and tasty. They will also be less sweet, so add a teaspoon of maple syrup or honey if you’d like.

You can also use less protein powder to stretch it further. If you use just a half-scoop of Puori, you’ll add 10 grams of protein to your oats.

Are overnight oats healthy?

Yes! This recipe is high in protein and fiber, has healthy fats from the nuts, and contains just three grams of added sugar–most of the sugar is natural sugar in the milk and fruit.