High Protein Banana Cinnamon Overnight Oats

Banana cinnamon overnight oats in a mason jar with a spoonful close-up with whipped cream on top main header image.

Comforting flavors and creamy in texture – these banana cinnamon overnight oats make the perfect filling breakfast or snack! Breakfast is often the hardest to consume the recommended 20-30 grams of protein per meal – that’s why these oats are worth a try! They’re also packed with omega-3 fatty acids, fiber, calcium and potassium. 

I often discuss the importance of protein but fail to eat a high protein breakfast as a busy mom. That’s why I’ve been a bit obsessed with high protein overnight oats lately – and these are my favorite so far! They’re delicious, decadent, and not too sweet. 

With the natural sweetness of the bananas combined with the cinnamon there’s no need to add any additional sweeteners. Overnight oats take less than 5 minutes to prep, so you can easily make them in batches and store in the fridge for a few days.

Reasons to Make These Overnight Oats:

  • They’re thick, creamy, decadent, and comforting with a bit of nostalgia. 
  • These oats can be prepped in 5 minutes. Double or triple the recipe and keep in the fridge for up to 4 days. Ideal for high-protein meal prep!
  • If you’re looking to increase your protein intake, breakfast is often the hardest meal to do so. These overnight oats provide grams of ~30 grams of protein. 
  • Because they are high in protein and fiber, these oats will help to stabilize blood sugar and keep us fuller for a longer period of time.
  • Omega-3’s and fiber have many heart healthy benefits, and we often don’t consume enough foods that contain them!
  •  I would honestly eat these for dessert, they’re so good.

Ingredients

banana cinnamon overnight oats ingredients

Rolled Oats (1/2 cup)

Rolled oats, or old-fashioned oats, work best in this recipe. Steel-cut oats result in a chewy texture, and instant oats can be too mushy. 

Milk (1 cup)

I used Almond Breeze original milk – but any milk will do. The nutrition estimation may change depending on the type of milk used.

Banana

The only frustrating part of this recipe is that bananas spoil quickly, so you’ll have to cut some slices prior to eating these overnight oats. One medium banana, sliced, would be ideal for this recipe or 1/2 a large banana. 

The banana does increase the sugar content of this recipe, so if you’re watching your sugar intake – use 1/2 a banana. 

Protein Powder

A vanilla protein powder works really well with the flavor profile of this recipe. Ensure your protein powder is third-party tested since supplements are not regulated by the FDA. 

If you’re pregnant or breastfeeding, check out my top recommendations with the fewest ingredients and artificial sweeteners. 

With the use of unflavored protein powder, add honey or monk fruit to sweeten it up. The protein content will vary depending on the protein powder used. Make sure you like the taste as well, or these oats might not taste as good.

Chia Seeds (1 Tbsp.)

Chia seeds are packed with fiber and omega-3 fatty acids, which are often lacking in most diets. Adding 1-2 tablespoons provides the heart healthy benefits of omega-3’s, which have protective effects against cardiovascular disease, obesity, and diabetes – among many other benefits.

Cinnamon and Vanilla Extract (1/2 tsp.)

Measure with your heart. I used about a 1/2 teaspoon, but if you’re not sure how much cinnamon you want – you can always add more later. 

Note: I love to make these oats with 1/2 cup of vanilla Greek yogurt and 1/2 cup of water (instead of milk). Use this combination and omit the protein powder for a thicker variation of this recipe that’s also high in protein. 

Topping Variations

  • I added a tablespoon of chopped almonds for some additional crunch, as well as a dollop of whipped cream! It was absolutely delicious. 
  • If you don’t have protein powder, you can omit it and use 1/2 cup of vanilla Greek yogurt and 1/2 cup of water instead. 
  • Another idea to add more protein: add hemp hearts, which provide 10 grams of plant-based protein per serving (as well as a little nutty crunch). 

How To Make Banana Cinnamon Overnight Oats

All it takes is just 5 simple steps and less than 5 minutes! 

1. Assemble All Ingredients.

Assemble all ingredients – plus a whisk for mixing, a bowl to mix in, and a glass jar. Or, if you’re not super fancy and don’t have a bunch of small mason jars lying around – just use a glass storage container or bowl to store them in.

2. Whisk the Protein Powder and Milk

This step is KEY to ensuring the the appropriate consistency of these overnight oats. Combine the milk and the protein powder into a bowl, and whisk until smooth and there are no lumps. 

banana cinnamon overnight oats whisking the protein powder and milk

3. Add the Rest of the Ingredients (Except the Banana)

Pour the protein powder/milk combination into a jar, then add the rest of the ingredients and stir until the well-combined. If you’re just using a bowl, add the rest of the ingredients to the bowl and combine. 

add the oats to the overnight oats mixture

4. Refrigerate

Refrigerate at least 4 hours or overnight for the best results. 

5. Add Sliced Bananas and Any Additional Toppings

Add sliced bananas and top with any additional toppings. I recommend a few chopped almonds and a dollop of whipped cream!

banana cinnamon overnight oats

High Protein Banana Cinnamon Overnight Oats

Alex Evink, MS, RD
A creamy, decadent overnight oats recipe with simple ingredients yet complex flavors. It's not too sweet, yet feels like a healthy dessert. With minimal effort, you can wake up to a healthy, well-balanced, already-made breakfast that is high in protein, calcium, fiber and potassium – with omega-3 fatty acids.
5 from 2 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 1 serving
Calories 385 kcal

Ingredients
  

  • 1 cup almond milk (or preferred milk)
  • 1/2 cup rolled oats
  • 1 scoop vanilla protein powder
  • 1 tablespoon chia seeds (add more to increase fiber content)
  • 1 small banana, sliced
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (add more after refrigeration, if needed)

Optional Toppings

  • Whipped cream
  • Crushed graham crackers
  • Sliced almonds or chopped nuts

Instructions
 

  • Assemble all ingredients, a whisk, and a bowl to mix in.
  • Add milk and protein powder to a bowl.
    Whisk until well-combined with no lumps and a smooth consistency.
  • Incorporate the oats, vanilla extract, cinnamon, and chia seeds – stir until everything is mixed together.
    If using a jar, pouring the protein powder/milk and then adding the rest of the ingredients might be easier.
  • Refrigerate for at least 4 hours or overnight.
    These oats can be stored in the fridge for up to 4 days.
    When ready to eat, thinly slice a small banana. Top with chopped almonds and a dollop of whipped cream if you prefer! Enjoy!

Notes

Nutrition information is just an estimation, and individual ingredients and preparation may cause variations.
Nutrition Facts
Servings: 1
Amount per serving  
Calories 385
% Daily Value*
Total Fat 10.5g 13%
Saturated Fat 1.3g 6%
Cholesterol 65mg 22%
Sodium 207mg 9%
Total Carbohydrate 48.3g 18%
Dietary Fiber 11.6g 42%
Total Sugars 13.5g  
Protein 29.9g  
Vitamin D 1mcg 6%
Calcium 666mg 51%
Iron 4mg 22%
Potassium 769mg 16%
Keyword breakfast meal prep, healthy high protein breakfast, overnight oats recipe

Frequently Asked Questions

Are These Overnight Oats Gluten-Free?

To ensure these oats are gluten-free, check that the rolled oats are certified gluten-free. Check the ingredient list of the protein powder you are using as not all are gluten-free. 

Is Oatmeal Bad For You?

No, oatmeal is not bad for you. In fact, it’s quite the opposite. A systematic review and meta-analysis of oatmeal found that consuming oats can significantly reduce hemoglobin A1C, fasting blood glucose, total cholesterol and LDL (bad) cholesterol. Another study found that oat intake can reduce C-reaction protein, an inflammatory biomarker. 

There have been claims circulating the internet that oatmeal can prevent us from absorbing certain nutrients. However, oatmeal contains high amounts of other nutrients like iron, B6, magnesium, and calcium – so the benefits outweigh the risk

What Are Some Other Ways to Eat Overnight Oats?

Add your favorite berries, peanut butter, Nutella, apple pie spice, chocolate chips… the options are endless. Another recipe I love are these Berry Cheesecake Overnight Oats, which are also high in protein. 

Feel Free to Leave A review!

I hope you enjoy this recipe and it inspires you to pay more attention to the protein content of your breakfast, as it can really help with weight management and changes in body composition

Don’t let these pictures prevent you from trying this recipe! In all honesty, I am usually making these recipes while my kids are yelling for me in the background – so I do what I can.

Please rate and review if you enjoyed this recipe! Is there anything you did differently? 

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