Chocolate Protein Overnight Oats

These chocolate protein overnight oats are the perfect rich and delicious high-protein breakfast meal prep! Not only are they packed with protein and fiber, but they also let you enjoy chocolate first thing in the morning—what could be better? Plus, this quick and easy recipe is not only satisfying on its own but also serves as a fantastic base for endless variations. Whether you add fruit, nut butters, or different types of milk, you can easily customize it to fit your taste. Keep reading to explore even more delicious ways to switch things up!

I know how hectic mornings can be—I certainly don’t have 20 minutes to make real oatmeal at 6 a.m. That’s why a little prep the night before makes all the difference. With just five minutes of prep time, you can set yourself up for a stress-free, nourishing start to your day. While most people enjoy these oats cold, you can easily warm them up if you prefer. Either way, they’re a simple, satisfying way to fuel your morning!

Ingredients in Chocolate Protein Overnight Oats

1/3 C Rolled oats: not instant or quick oats. I recommend Bob’s Red Mill Protein Oats.

1/3 C Skim milk or milk of your choice, soy, oat or almond milk will work.

1 Scoop Chocolate protein powder: I prefer Orgain Chocolate protein powder, use your personal preference 

2 tsp Ground flax: This gives a boost of healthy fat and fiber

1 tsp Maple syrup or sweetener of your choice.  Honey will work well

How to make Chocolate Protein Overnight Oats

1. 1. Use a jar with a tight fitting lid.
   2. Add oats to the jar.
   3. Add chocolate protein powder to the jar.
   4. Add milk to the jar.
   5. Add maple syrup to jar
   6. Top with ground flax seeds.
   7. Stir well with a spoon.
   8. Put the lid on the jar tightly.
   9. Shake vigorously to ensure ingredients are mixed well. 
   10. Refrigerate for 8-24 hours for optimal flavor and texture.
   11. Shake well again when you are ready to eat.

Recipe makes 1 serving: Nutrition Facts per serving:

343 Calories 50 g Carb, 11 g Fiber, 9 g Sugar, 24 g Protein, 9 g Total fat, 2 g Saturated fat, 134 mg Sodium

Variations Of Chocolate Protein Overnight Oats

Milk: I used skim milk.  You can make these a dairy free over night oats by using soy, almond, oat or flax milk. Remember regular and soy milk have more protein than other plant based milks.

Fresh fruit: Sliced bananas or strawberries are the perfect addition to these overnight oats.  I recommend adding when you are ready to eat vs. at night when you prep. 

Peanut butter Or other nut butter: What is better than chocolate and peanut butter?  Add 2 tsp of your favorite nut butter to overnight oats when you are prepping at night.

Chia seeds: 2 tsp to the jar when you are preparing. This will keep you feeling fuller longer.  

Protein powder: I use 1 scoop of Orgain Chocolate plant based protein powder.  One scoop is actually ½ a serving of protein powder.  You can use the protein powder of your choice.  If your recipe seems too thick when you are making it, add an extra splash of milk.  Go slowly when adding ezra liquid, do a little mix and evaluate before you add more. 

FAQ: Frequently Asked Questions About Overnight Oats

Q: Can you use quick oats for overnight oats?

A: I do not recommend using quick oats for overnight oats.  Quick oats are cut very thinly. This means they will get mushy quickly.  If you do use quick oats, I recommend eating them within 8 hours. Rolled oats are best for overnight oats.

Q: How long do overnight oats last? How many days can I make in advance? 

A: For the best texture, I recommend eating these within 8-24 hours.  After 2 days the texture gets mushy.  On days 3-5 you can eat them but the texture makes them much less appetizing.

Q: Should I eat overnight oats hot or cold?

A: Overnight oats are usually eaten cold, but you can certainly warm up if that is your preference.  You can warm them up in the microwave, just do so in 30 second bursts at a time and stir in between.  If you warm for more than 30 second bursts you risk them overflowing in the microwave (not the way you want to start the morning!).

About the Author 

Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, as well as a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in health and wellness. She firmly believes that healthy eating should be simple, stress-free, and easy to fit into a busy lifestyle. To discover more dietitian-approved recipes and expert tips to optimize your health, be sure to follow her on YouTube, Facebook, and Instagram.

If you need support in reaching your health goals, Rachel and her team of Registered Dietitians and Nutritionists are here to help! Whether you’re looking to lose weight, improve your overall well-being, or build healthier habits, we offer personalized guidance to get you on track. You can meet with one of our Nutritionists in Rhode Island for in-person sessions, or take advantage of our online nutrition coaching available to clients in RI, MA, CT, and FL. Click here to schedule a consultation today—plus, in most cases, our services are 100% covered by health insurance!