Strawberry Protein Overnight Oats

On the hunt for a gut-loving, easy summer breakfast? Look no further than these Strawberry Protein Powder Overnight Oats! This meal prep recipe is ideal for busy mornings, providing long-lasting energy to keep you powered through the day. Best of all, it tastes like dessert (without any refined sugar!). With over 30 grams of protein, this is a refreshing and satiating summer breakfast option. It only requires a few ingredients and takes no time to prep. Enjoy for breakfast or as an energizing afternoon snack!

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Why You’ll Love This Recipe

These Strawberry Protein Powder Overnight Oats are the perfect blend of convenience and nutrition. Whether you’re looking for an on-the-go breakfast or a post-workout meal, this recipe has you covered. Here’s why you’ll love it:

• Easy meal prep: Spend just a few minutes prepping this recipe the night before, and you’ll have a delicious, ready-to-eat breakfast in the morning.
• High protein: With over 30 grams of protein, this recipe supports muscle recovery and will keep you full for hours.
• Balanced nutrition: The combination of protein, healthy fats, and slow-digesting carbs provides steady energy and keeps blood sugar levels in check.
• Satisfies a sweet tooth: Satisfy your sugar cravings (the healthy way!) with these overnight oats.
• Incorporates seasonal eating: This recipe is an easy way to eat with the seasons—which is nourishing for your body and better for the planet.

Are Overnight Oats a Healthy Breakfast?

Absolutely. Here are some reasons why:

Nutrient-Dense

• Whole Grains: Oats are whole grains, providing essential nutrients like fiber, vitamins, and minerals, including magnesium, iron, and B vitamins.
• Protein: When combined with protein-rich ingredients like Greek yogurt, protein powder, or nuts, overnight oats offer a balanced meal with both protein and carbs.
• Healthy Fats: Adding ingredients like chia seeds, flaxseeds, or nut butter introduces healthy fats, which are important for brain function and satiety.

Supports Digestion

• Fiber: Oats are high in soluble fiber—particularly, beta-glucan—which helps regulate digestion, lowers cholesterol, and supports heart health.
• Prebiotics: Oats contain prebiotics, which feed the good bacteria in your gut. This supports a healthy digestive system.

Stabilizes Blood Sugar

• The combination of fiber, protein, and healthy fats in overnight oats helps slow down the absorption of glucose, leading to more stable blood sugar levels. This prevents energy crashes and helps manage cravings throughout the day. Plus, stable blood sugar is key for balanced hormones.

Customizable to Fit Dietary Needs

• Vegan: You can easily make overnight oats vegan by using plant-based milk and strawberry vegan protein powder.
• Gluten-Free: By using certified gluten-free oats, this breakfast can be safe for those with gluten sensitivities or celiac disease.
• Low-Sugar: You can control the sweetness by opting for low-glycemic/natural sweeteners, like stevia and fresh fruit.

Convenient and Time-Saving

• Overnight oats are prepared the night before, making them a quick grab-and-go breakfast option. They’re perfect for busy mornings. Plus, you can make multiple servings at once. I like storing my oats in these cute jars—they come with spoons too!

Keeps You Full

• Between the complex carbs, protein, and fiber, this breakfast will leave you full and satisfied for hours, preventing overeating and supporting your physique goals.

What Kind of Oats Should You Use in Overnight Oats?

For overnight oats, rolled oats (also known as old-fashioned oats) are the best choice. They absorb liquid well— resulting in a creamy texture—while still maintaining some chewiness. Steel-cut oats are too hard for overnight soaking, and instant oats may become too mushy! Rolled oats strike the perfect balance for this no-cook method. Need certified gluten-free rolled oats? Buy these from Bakery on Main.

When possible, choose organic rolled oats. This is important because conventional oats are often heavily sprayed with pesticides, including glyphosate. By opting for organic, you reduce your exposure to these potentially harmful chemicals, supporting both your health and more sustainable farming practices!

Tips for Making Glucose-Friendly Overnight Oats

While oats do raise blood sugar—and eating them without protein or fat will rapidly increase blood sugar—here are tips for making overnight oats that won’t cause your glucose to spike…then crash:

1. Choose the right oats

• Opt for Rolled Oats: Rolled oats have a lower glycemic index compared to instant oats, meaning they digest more slowly and cause a more gradual rise in blood sugar levels. These rolled oats are my favorite!
• Consider Steel-Cut Oats: While they require more soaking time (and aren’t typically used for overnight oats), steel-cut oats have an even lower glycemic index than rolled oats. This makes them an excellent option for stabilizing blood sugar.

2. Incorporate protein

• Add Protein Powder: Use a high-quality, low-sugar protein powder to increase the protein content of your oats. This helps slow down the digestion of carbohydrates. One scoop of (most) protein powders offers ~20 grams of protein.
• Mix in Greek Yogurt: Greek yogurt is rich in protein and adds creaminess to your oats, keeping you full and stabilizing blood sugar.
• Include Nuts or Nut Butter: Almonds, walnuts, or a spoonful of nut butter add healthy fats and protein, which further aid in balancing blood sugar.

3. Use low glycemic sweeteners

• Opt for Natural Sweeteners: Choose sweeteners like stevia, monk fruit, or this keto maple syrup—instead of refined sugar. These options have a minimal impact on blood glucose levels.
• Rely on Fruit: Fresh or frozen berries, like strawberries or raspberries, are lower in sugar and high in fiber. Add these as toppings without spiking blood sugar.

4. Incorporate healthy fats

• Add Chia Seeds or Basil Seeds: Both chia and basil seeds are rich in omega-3 fatty acids and fiber, helping slow down the digestion of carbs while stabilizing blood sugar levels.
• Top with Hemp Seeds or Tahini: For an earthy twist, sprinkle hemp seeds or drizzle tahini on top of your bowl!

5. Boost fiber content

• Include Ground Flaxseed: Ground flaxseeds add both fiber and healthy fats, which support blood sugar regulation. Basil seeds are a phenomenal source of fiber, too!
• Mix in Psyllium Husk: Psyllium husk is a great source of soluble fiber that can help slow the absorption of sugar in your bloodstream. This is the psyllium husk I recommend.

6. Choose the right liquid

• Use Unsweetened Plant-Based Milk: Almond milk, flax milk, or coconut milk are great options that won’t add unnecessary sugars to your overnight oats. Make sure they’re unsweetened.
• Consider Adding a Protein-Rich Liquid: Mixing in unsweetened soy milk or adding a scoop of protein powder to your liquid can further increase the protein content and help manage blood sugar levels.

7. Eat with a side of protein

• Choose a side protein: Along with your overnight oats, have a side of scrambled eggs, turkey bacon, cottage cheese, breakfast sausage, or baked tofu. By eating your side of protein first, you’ll further minimize a spike from your overnight oats! Plus, you’ll feel that much more satiated.

Ingredients in Strawberry Protein Powder Overnight Oats

Here’s what you’ll need to create this delicious and nutritious breakfast:

• 1 scoop strawberry Equip Foods prime protein powder
• 1/2 cup rolled oats
• 10 oz milk of choice
• 1 tablespoon chia seeds
• 1 tablespoon ground flax

Strawberry Protein Powder

As far as taste, texture, and purity are concerned, the protein powder from Equip Foods is best! I’ve tried many different protein powders, and this company makes my favorite. Their strawberry prime protein powder is delicious. CODE WELLNESSWITHEDIE will get you 15% off! Otherwise, opt for this vegan strawberry vegan protein powder.

Milk

Any type of milk will work. I prefer using almond or flax milk for these overnight oats.

Rolled Oats

As mentioned, rolled oats are ideal for this recipe (but you can try steel-cut or quick oats—this will ultimately come down to your texture preference). I buy these! They’re higher in protein, organic, and economical.

Chia Seeds

Rich in omega-3 fatty acids, chia seeds add nutrition and texture to the oats.

Ground Flax

Another source of healthy fats, I like adding ground flax for its nutty flavor and ability to support hormone balance.

Optional add-ins: 1/2 teaspoon of ground cinnamon and a dash of pure vanilla extract.

How to Make Strawberry Protein Powder Overnight Oats

1. Blend the liquid. Start by blending the strawberry protein powder and milk. This should take about 10-20 seconds. I recommend using a mini blender, like this Beast Health blender, for a quick and easy mix.
2. Combine ingredients. Toss your dry ingredients—rolled oats, chia seeds, and ground flax—into a mason jar. Pour the blended strawberry milk over the top.
3. Mix it up. Place a lid on the mason jar and give it a good shake (or stir until well combined).
4. Chill overnight. Pop the mixture in the fridge and let it sit overnight.
5. Add toppings. In the morning, top with Greek yogurt, chopped strawberries, macadamia nut butter, and shredded coconut for an insanely delicious finish!

Frequently Asked Questions

Answering your frequently asked questions!

What kind of oats should I use?

For the best results, I recommend using (organic) rolled oats. They provide the perfect texture—soft yet slightly chewy—when soaked overnight. Instant oats can become too mushy, while steel-cut oats may not soften enough.

Can I make this overnight oats recipe vegan?

Absolutely. This recipe is easily customizable. To make it vegan, simply use this plant-based strawberry vegan protein powder.

Can I make this recipe gluten-free?

Yes! This recipe can be made gluten-free by ensuring that your oats are certified gluten-free.

Want more breakfast inspo?

Check out these chocolate protein overnight oats, mocha banana protein smoothie, and the easiest breakfast tacos.