Overnight oats are one of the easiest ways to prepare your breakfast the night before. This version with apple, cinnamon and a scoop of protein powder is creamy, slightly sweet and ready to eat straight from the fridge. Below, we’ll first briefly explain exactly what overnight oats are and why protein is a logical addition, followed by the full recipe with step-by-step instructions and a few frequently asked questions.
What are protein overnight oats?
Overnight oats are rolled oats that you leave to soak overnight in a liquid, such as milk or a plant-based drink, so that they become soft and creamy without needing to be cooked. You mix the ingredients in the evening, cover the bowl and pop it in the fridge, and your breakfast is ready the next morning.
As they soak, the oats absorb the liquid and take on a smooth, porridge-like texture. Because you don’t need to heat anything up, it’s a handy choice for busy mornings: you simply take the bowl out of the fridge, give it a stir and eat it cold. What’s more, you can vary the base endlessly with fruit, nuts, seeds and spices, so you won’t get bored of eating the same thing.
Why make overnight oats with protein powder?
A scoop of protein powder turns a bowl of oats into a more complete breakfast with more protein per serving. Rolled oats already provide some protein on their own, and with a neutral or lightly flavoured protein powder, you can increase that content further without losing any flavour or texture.
Protein is one of the three macronutrients and a key component of your daily diet. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. How much protein you need each day depends on your weight, your age and how active you are. We’ve written a separate article on this: how much protein do you need each day?
Recipe: overnight oats with apple, cinnamon and protein
This recipe makes one generous portion or two smaller bowls. You can prepare it in the evening in just a few minutes, and the next morning you simply need to add the apple.
Ingredients
- 150 grams of rolled oats
- 250 ml almond milk (or another milk of your choice)
- 2 tablespoons of ground linseed
- 2 teaspoons ground cinnamon
- 1 scoop of Ekopura organic natural whey protein
- 1 apple
How to make it
- Put the rolled oats, almond milk, ground linseeds, cinnamon and protein powder into a bowl or sealable jar.
- Stir everything together well until smooth and free of lumps.
- Cover the bowl or jar and leave it in the fridge for at least 4 hours, or preferably overnight.
- Give it another stir the next morning. Too thick for your liking? Just stir in a splash of milk.
- Cut the apple into small pieces and spoon them on top. Finish with an extra pinch of cinnamon.
Tip: briefly toast the apple pieces in a pan with a little cinnamon if you prefer a warm, softer topping. A handful of nuts or some raisins are also delicious for extra texture.
Why apple, cinnamon and linseeds?
The apple adds a fresh sweetness and a satisfying crunch amidst the creamy oats. Cinnamon adds a warm, spicy flavour that pairs well with apple and is noticeable even with just a small pinch. The ground linseeds provide a slightly nutty flavour and a slightly firmer, creamier texture. Choose ground linseed rather than whole seeds, as it mixes more easily into the oats. Together, these three ingredients transform a simple bowl of porridge into a breakfast with a little more flavour and texture.
Variations
These combinations work just as well with a scoop of protein powder stirred into your overnight oats:
- Chocolate, seeds and coconut: Stir a scoop of plain or chocolate protein powder into the oats and top it off in the morning with some grated coconut and a spoonful of seeds for extra crunch.
- Blueberries: Use coconut milk as part of the liquid and spoon fresh or defrosted blueberries on top – they’ll give the oats a lovely purple colour.
- Warm protein porridge: Briefly heat the same base on the hob and only stir in the protein powder after heating – this keeps it creamy.
- Matcha and chia seeds: Mix chia seeds and half a teaspoon of matcha with the milk and protein powder, then leave overnight to set to a pudding-like consistency.
- Raspberries: Mash a handful of raspberries into the oats so they turn pink and have a light, fresh sweetness, and save a few whole berries to sprinkle on top.
Frequently asked questions
Can I make overnight oats in advance?
Yes, that’s the whole idea. You can prepare them the night before or even a few days in advance. Store them covered in the fridge, then all you need to do in the morning is add the apple. Handy if you want to have a quick breakfast for several mornings in a row.
How long do overnight oats keep in the fridge?
When covered, overnight oats will keep for about 3 to 4 days in the fridge. Add fresh fruit, such as apple, just before eating, so that it doesn’t discolour or lose moisture. If you’re making a larger batch, divide it between several sealable jars so you can take out one portion per day.
How much protein is there in these overnight oats?
That depends on your protein powder and the portion size. One scoop of protein powder usually provides around 20 grams of protein, and the rolled oats and linseeds add a little more. Always check the packaging of the protein powder you’re using for the exact amount.
Can I make a plant-based version?
Absolutely. The almond milk in this recipe is already plant-based, so you just need to replace the whey with a vegan protein powder, such as Ekopura vegan vanilla protein. The vanilla flavour goes well with apple and cinnamon and makes the whole dish just a little sweeter.
Which protein powder should you choose for this recipe?
For overnight oats, a neutral or lightly flavoured protein powder works best, so that the apple and cinnamon remain the dominant flavours. The organic natural whey protein dissolves easily and has a neutral flavour. Prefer a vegan option? The vegan vanilla protein is a good choice. You’ll find both in the protein collection. For more breakfast ideas featuring protein powder, check out our recipe blog.
