Who says you can’t have dessert for breakfast? These 7 high-protein, high-fiber overnight oats are perfectly balanced to keep you full and energized – but taste like a treat you’d have to save for dessert. Honestly, that’s the only way I like my overnight oats.
I am a savory, egg breakfast kind of girl through and through, but occasionally these recipes make it all worth it to change it up a bit! Plus, overnight oats are the perfect grab-and-go, portable breakfast.
This is especially true if you’re someone who has little time to prepare a nutritious breakfast in the morning. Overnight oats take just 5 minutes to prep! If you’re looking for a nutritious, satisfying breakfast that could also satisfy a sweet tooth, give one of these recipes a try!
Why I Love These Recipes
- All of these recipes prioritize nutrition. Dietitian-created and high in both protein and fiber! They’re well-balanced meals that can fill in micronutrient gaps and make sure you are hitting your protein + fiber goals!
- Simple, easy meal prep. Are you one of those people who knows they should be eating a healthy breakfast but don’t have the time or energy to do so? Overnight oats take less than 5 minutes to prep, they’re portable, grab-and-go, and so nutritious.
- Fun nutrition tip: the starches from the rolled oats undergo a process called retrogradation when soaked in liquid, which increases the resistant starch (RS) content. An increase in RS feeds your gut bacteria, helps you stay full longer, and supports balanced blood sugar levels.
- They’re just so, so good. Even if you are not a huge fan of overnight oats, one of these might surprise you! I have had some comments that these are exceptionally good.
The Delicious Recipes
These are all recipes made by me and tested multiple times. Make sure to click on the title to see the whole recipe, variations, and tips for success! Plus, the full nutritional breakdown and all the benefits of these recipes.
Store in any airtight container or these 8 Ounce Glass Mason Jars are perfect for portability and storage.
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1. Berry Cheesecake Overnight Oats
These overnight oats started my obsession with overnight oats in general – and I have received a lot of comments about how good they are! Instead of cream cheese, these oats use Instant Cheesecake Pudding Mix, which adds some delicious flavor and makes them really thick and creamy (which I love).
I love to combine Greek yogurt and milk in my oats, too – so this berry cheesecake version not only tastes like dessert but has 37 grams of protein per serving! They are decadent, filling and insanely good. If you’re worried about pudding mix, scroll down to see why you shouldn’t be.
2. Lemon Blueberry Cheesecake Overnight Oats
So, after the success of the cheesecake oats, I was inspired to just keep going with the pudding mixes. These lemon berry cheesecake oats are sweet, tart and tangy – reminding me of a lemon tart or lemon bar mixed with cheesecake. If you are a lemon lover, you will enjoy these.
This recipe does not use yogurt, just milk, but is high in protein due to the addition of protein powder. Top with crushed graham crackers, blueberries, whipped cream and more lemon zest! I like to add a couple tablespoons of chopped nuts for crunch and texture.
3. Pistachio Pudding Overnight Oats
These creamy pistachio pudding overnight oats are quickly becoming the second most popular recipe on my site! I have learned that there is something about pistachios that people love.
This is a breakfast that is slightly sweet, salty and nutty. The sweet pistachio pudding flavor with the vanilla yogurt and protein powder pairs well with the salty, crunchy pistachios on top. Each serving has about 34 grams of protein and 12 grams of fiber! They’re super creamy with a nutty, mild pistachio flavor.
4. S’mores Overnight Oats
S’mores for breakfast? Why not when it is filling with protein and fiber! If you love marshmallows like I do, you will absolutely love this recipe!
This s’mores protein overnight oats has a thick consistency and tastes absolutely delicious when topped with marshmallow cream, mini chocolate chips and crunchy graham crackers. I sometimes eat a small glass as an after dinner “dessert” – it’s that good!
Made with yogurt to provide live, active cultures to improved the gut microbiome, too!
5. Key Lime Pie Overnight Oats
The flavors of key lime pie are all there in these decadent overnight oats – they’re tart, citrusy, creamy and sweet all in the same bite. I added raspberries so it’s a perfectly well-balanced meal. Raspberries are actually one of the highest fiber foods with 8 grams per one cup serving!
They’re made with coconut milk so they’re super creamy with bright, refreshing flavors. There are 26 grams of protein and 7 grams of fiber in each serving. Of course, top with whipped cream and graham crackers for the ultimate bite! You could even add some toasted coconut on top, too.
6. White Chocolate Raspberry Overnight Oats
A recipe that uses Instant White Chocolate Pudding Mix with actual white chocolate chips. I truly love the flavor combination of tangy raspberries with the rich white chocolate.
Add a dollop of whipped cream (or more) and these overnight oats feel like dessert, and another recipe I sometimes eat as dessert, too!
This recipe makes 3 serving that are a bit larger than the usual portion size of overnight oats. Each serving has about 29 grams of protein and 15 grams of fiber!
7. Maple Pecan Overnight Oats
These overnight oats will warm you up on a cool fall day or during the cold winters! Plus, they’re packed with protein, fiber, probiotics and prebiotics. Featuring cozy and delicious flavors like maple syrup, brown sugar and chopped pecans.
Each serving has about 21 grams of protein and 8 grams of fiber. Add some banana slices for a more well-balanced meal.
Isn’t pudding mix full of “toxic” chemicals?
Yes, I have a bunch of recipes using instant pudding mix – but I just can’t help it! People LOVE these recipes and I always have leftover pudding mix to use up. Plus, they’re REALLY good! So here is my take.
Instant pudding mix is an easy and convenient way to add taste and texture! It’s mostly sugar, modified starches for thickening, flavorings, and some food colorings or stabilizers. These are all FDA-approved ingredients considered safe to eat in the amounts found in foods.
That said, it is a highly processed product – it’s not very nutrient-dense and it does contain artificial additives. So while it’s fine to enjoy occasionally, it’s not something to rely on for nutrition.
Food additives like the ones in Jell-O pudding mix have been evaluated repeatedly by the FDA (Food and Drug Administration), EFSA (European Food Safety Authority), and other global food safety agencies. For an additive to be approved, it must undergo toxicology studies to determine a “no observed adverse effect level” (NOAEL).
Now, remember: the “dose” makes the poison. Therefore, there might be one study out there that says one of these additives “may be a carcinogen” but 1) there is not enough research or even a specific dose in which this could be the case, and 2) the other studies in which this additive has been used have found no harm.
There’s strong scientific consensus that the additives in small amounts are not dangerous. I would never recommend a food if I truly believed it would cause significant harm to other people.