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Macro Friendly Overnight Oats Recipe (High Protein!)

By Tami Smith

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Creamy, filling, and oh so satisfying. That’s how I would describe my macro-friendly overnight oats recipe. If you’re looking to mix up your morning breakfast with something that will fuel your body and satisfy your taste buds at the same time, you’re going to love this.

The best part about making protein-packed overnight oats is that 1. It’s so easy and convenient and 2. You can literally make it your own by adding whatever protein flavor you want and whatever toppings float your boat. It doesn’t get any better than that!

Macro Friendly Overnight Oats: The Nutrition Basics for the Base

overnight oats macro friendly

Let's take a look at nutrition basics so you get a good idea what this recipe is all about!

Servings:

1

Prep Time:

5 minutes or less

Total Time Needed:

6 hours (or overnight)

Nutrition Facts:

Calories:

282

Carbs:

34g

Protein:

18g

Fat:

7g

What Makes This Recipe Macro Friendly?

Macro friendly has become a bit of a buzzword, but it really just means that the macronutrients are well balanced in the recipe and, usually, the dish is high in protein. This high-protein overnight oats recipe certainly earns the title macro-friendly thanks to its high protein content, low-fat content, and moderate amount of healthy carbs.

If you're new to counting macros, check out our how to track macros post, which is a beginners guide to getting started.

high protein macro friendly overnight oats recipe whey protein

Why Add Extra Protein?

Because protein is the most satiating macronutrient and the one that we tend to have the hardest time hitting each day. Let’s face it, most of the convenient foods we grab on the go are made up of mostly carbs and fats. But protein helps us to stay full, maintain lean muscle mass, and fuel our bodies for whatever is ahead.

If you eat a protein-packed breakfast, you’re far more likely to stay fuller longer and reduce your cravings for mid-morning snacks and sweets.

How Long Do Protein Overnight Oats Last?

Macro-friendly overnight oats can last all week in the refrigerator! This is one of the best parts of this breakfast, you can take the time to prepare it on Sunday and have your breakfasts ready to go in the fridge all week! This is such a simple and easy way to meal plan and stay on track throughout the week. Bonus points if you pre-log your overnight oats into your macro-tracking app ahead of time!

Pro tip: the longer your oats sit in the fridge, the more they will absorb the liquid. If your oats are a little dry, just pour in a little more milk and you’re good to go!

Ingredients: Here’s What You Need!

macro friendly overnight oats ingredients
  • ½ cup (40g) old fashioned oats
  • ½ scoop (32g) Level-1 Protein Powder (any flavor)
  • ⅓ cup (82g) almond milk (or your favorite milk)
  • 2 teaspoons (8g) chia seeds
  • ½ teaspoon (3g) vanilla extract
  • Sprinkle of cinnamon
  • Small pinch of salt

How to Make

Ok, this really can’t get much easier! Follow these step-by-step instructions to set yourself up for a successful (and satisfying) morning:

  • Step 1: Put all of the ingredients into an airtight container (mason jars or Tupperware work great!)
  • Step 2: Stir everything together until combined.
  • Step 3: Place in your refrigerator for at least 6 hours.
  • Step 4: Enjoy eating it cold with the toppings of your choice!
how to make high protein overnight oats 1
how to make high protein overnight oats 2

If your oats are too thick after chilling in the refrigerator, add a little more milk and stir to get it to the consistency of your liking.

Add Your Toppings!

Below are my favorite toppings to add to my macro-friendly overnight oats. If you add toppings (which you should!), just make sure that you are measuring and logging them so that you can track them properly.

  • American Dream Nut Butter (code FHM will save you)
  • Powdered Peanut Butter (PB2 or PBFit)
  • Fruit (strawberries, raspberries, blueberries, blackberries, apples)
  • Sliced almonds
  • Maple syrup
  • Mini chocolate chips
add toppings overnight oats macro friendly

Want More Protein?

One of the hardest parts for many when it comes to macros is hitting their protein. However, once you understand a few simple hacks, it’s easy to get it in!

If you want to beef up your overnight oats even more, here are a few suggestions:

  • ¼ cup greek yogurt
  • ¼ cup cottage cheese 
  • 2 tablespoons (28g) high protein nut butter (I recommend American Dream Nut Butter - visit their official website and use code FHM)
  • A full scoop of protein powder

Depending on which brand you choose, these options will add anywhere from an additional 5-10 g of protein to your already macro-friendly overnight oats!

My Favorite Protein Overnight Oats Recipe

red velvet cake overnight oats favorite

I’ve played around with overnight oats quite a bit and this recipe is a tried and true favorite! This recipe will most definitely fill you up and keep you satisfied for hours. Plus, at 39g of protein, this breakfast will have you well on your way to hitting your daily protein goal.

Red Velvet Cake Overnight Oats

  • ½ scoop 1st Phorm Level-1 Red Velvet Cake 
  • ¼ cup cottage cheese
  • ¼ cup plain greek yogurt
  • ½ cup oats
  • ⅓ cup almond milk
  • 1 teaspoon dark chocolate cocoa powder
  • ½ cup chopped strawberries
macro friendly overnight oats red velvet cake
Macros Count
  • 391 calories
  • 39g protein
  • 44g carbs
  • 7g fats

Here’s how I log in the 1st Phorm App:

tracking red velvet overnight oats 1st phorm app

Overnight Oats Alternatives

Some days or weeks you’re going to want to switch it up. And although overnight oats are extremely versatile, you’re still going to need some other options.

If you’re having a busy week, are out of town, or just need something as quick and convenient as possible, Oats Overnight is an amazing option. With Oats Overnight, there’s no meal planning, prepping, or shopping to be done, they do it for you. And they taste amazing! I definitely recommend having these on hand for your busiest times.

How about the days when the weather is cold and biting and you just want to fill your soul with something warm? On these days, a great alternative is to make regular oatmeal. You can apply the same principles and recipes, just with a hot bowl of breakfast instead! My favorite macro-friendly oatmeal is Better Oats.

Start Your Day The Macro-Friendly Way!

For those of us who thrive on simplicity, convenience, and good eats, having a high-protein overnight oats recipe in your back pocket is going to help you hit your goals without sacrificing taste or feeling hungry. The best part is that you can tailor this to suit your taste buds as well as your macros.

In a cut? Swap out your nut butter with some powdered peanut butter. Eating at maintenance? Add the toppings that are going to fit your macros while giving you that full, satisfying feeling. Bulking? You know the deal, double up on your portion and add whatever you’d like!

If you’re new to counting macros and feeling a little overwhelmed, we’ve got you covered. Download our Free Macros Starter Kit to give yourself a boost in the right direction.

About the author 

Tami Smith

Tami Smith is a certified Nutritionist and an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life through proper nutrition and exercise!

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