Busy week? These Chocolate Protein Overnight Oats Without Yogurt, aka Proats, are the ultimate healthy and delicious protein-packed breakfast meal prep that will save you time and money.
Quick and easy to make without cooking, these overnight oats with protein powder are also the best macro-friendly treat or post-workout snack for weight loss. Vegan, dairy-free, and gluten-free.
Need more protein-filled breakfast ideas? Try our high-protein cookie dough overnight oats or this vegan chickpea tuna salad.
If you are trying to introduce rich protein into your plant-based diet, these filling chocolate protein overnight oats will help you do it.
Truly, this recipe for high-protein overnight oats is not only extremely simple to make but it's highly nutritious and incredibly satisfying.
One serving boasts a whopping 32 grams of protein for just 342 calories.
Moreover, this vegan oatmeal is rich in fiber, protein, and essential micronutrients that are good for your overall health and well-being. Great if you are trying to gain muscle and lose fat at the same time.
Plus, these tasty no-yogurt overnight protein oats with an ultra-creamy texture are perfect for a portable on-the-go breakfast or a guilt-free dessert to satisfy your sweet tooth.
What I love most about cold oatmeal is that you can make it ahead, refrigerate it, and enjoy it as a ready-to-eat breakfast within a couple of days. Bonus? You will get some extra sleep in the morning. So valuable!
Run out of yogurt or just don't want to use it? Check out our peach pie overnight oats, chocolate blended overnight oats, apple overnight oats, or blueberry lemon overnight oats. They'll surely keep you full and energized all morning.
Learn how to make a basic low-calorie overnight oats recipe you customize it to your liking with your favorite toppings.
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Ingredients
You will need a few whole food staples to prepare this protein overnight oats recipe:
- Rolled (old-fashioned) oats. Plain rolled oats are the best choice for creamy (not mushy) consistency. Quick oats are a great alternative especially if you want a creamier and softer texture. Do not use steel-cut oats.
- Dairy-free milk (unsweetened). I used homemade almond milk but feel free to use your favorite plant milk. You can actually make this recipe with water, it still be delicious.
- Chocolate protein powder. I used plant-based protein powder with a chocolate flavor. You can use plain or vanilla vegan protein, as well. This will transform your chilled oatmeal into a well-balanced meal.
- Cacao powder (or cocoa powder). Unsweetened raw cacao will give your oats an antioxidant boost and a deep dark chocolate flavor.
- Chia seeds. It thickens the oat mixture and adds additional fiber and omega-3 fatty acids.
- Pure maple syrup. For delicate natural sweetness. You can use your favorite sweetener, as well.
- Vanilla extract (optional). Nicely enhances all flavors in this recipe.
- Tiny pinch of salt (optional). For balancing and intensifying all flavors.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make
Stir everything together. Combine all the ingredients in a small jar or bowl with a lid.
Soak. Cover and refrigerate overnight or for at least 2 hours. Stir in and enjoy!
Hint: Add a layer of vegan whipped cream or coconut cream to create a scrumptious high-protein dessert. Kids and adults will love it!
Toppings and variations
- Chopped dark chocolate or non-dairy chocolate chips
- Coconut flakes
- Nut butter (peanut butter, almond butter, or cashew butter)
- Greek dairy-free yogurt (for added protein and creaminess)
- Homemade Nutella
- Low-fat vegan whipped cream or coconut cream
- Chopped hazelnuts, almonds, walnuts, or pecans
- Toasty granola
- Fresh or frozen fruit (strawberries, blueberries, raspberries, blackberries, sliced bananas, orange slices, pitted cherries, or pineapple chunks)
- Dried fruits (dates, raisins, dried cranberries, or dried apricots)
- Coffee (replace ¼ cup milk with brewed coffee or instant coffee for rich chocolatey coffee flavor)
- Lemon or orange zest
- Warm spices (ground cinnamon, ginger, clove cardamom, or nutmeg)
Substitutions
- Rolled (old-fashioned oats) - Plain quick oats are a great alternative especially if you like a softer, gooey texture.
- Almond milk - oat milk, coconut milk, cashew milk, or water would be wonderful substitutes.
- Chocolate protein powder - any plant-based protein powder (flavored or unflavored) works for this recipe. Just make sure to always buy organic and high-quality protein powder that is free of sweeteners and preservatives.
- Cacao powder - use Dutch process cocoa powder or carob powder instead.
- Chia seeds - Ground flaxseed, hemp hearts, or pumpkin seeds (pepitas) would be an excellent alternative for overnight oats without chia seeds.
- Maple syrup - swap it with date syrup, agave nectar, or liquid stevia.
- Vanilla extract - you can replace it with almond extract.
Equipment
All you need to make this weight-loss protein overnight oats recipe is an airtight container or mason jar and a spoon.
Storage
Prep your chocolate oats in advance and store them in the fridge for 4-5 days. Give them a good stir before serving. If they are too thick add a splash of milk to thin the texture.
Top Tips
- If your protein powder is sweetened, decrease the amount of maple syrup.
- Stir well to dissolve protein powder and cacao powder into the oat mixture so there are no clumps.
- Be sure to use certified gluten-free oats if you are gluten intolerant.
- Adjust the amount of milk to achieve the desired consistency. Overnight oast will thicken as they soak, so if you prefer a thinner consistency add a little more liquid.
- Make a big batch and divide it into individual jars for a wholesome grab-and-go lunch or snack throughout the week.
- Serve warm if desired. If you are not a fan of cold oatmeal you can heat them up in the microwave for 1-2 minutes.
Frequently Asked Questions (FAQ's)
Yes, with 32 grams of protein, 9 grams of fiber, 351 mg of calcium, and 7mg of iron, these overnight oats are a real nutritional powerhouse. Oats are an amazing source of complex carbohydrates, gut-friendly dietary fiber, and plant-based protein. They may strengthen your immunity, boost your energy, keep you full longer, and promote healthy weight loss.
Chia seeds will increase the nutritional content of overnight oats. Soaking chia seeds in milk or water creates a silky gel-like texture that resembles pudding. Besides that, they are loaded with antioxidants, fiber, and healthy omega-3 fatty acids. These nutrients may help reduce the risk of heart disease and inflammation, lower blood sugar levels, and improve gut health.
Yes, instant oatmeal can be used to make overnight oatmeal but the consistency will end up creamier and smoother compared to rolled oats.
These low-sugar overnight oats contain only 342 calories per serving.
Adding yogurt isn't necessary in overnight oats. You can use nut or seed butter, mashed banana, applesauce, full-fat coconut milk, or chia seeds to create a nice thick and creamy oatmeal texture.
Oats contain more protein than most other grains. However, adding organic plant-based protein powder and chia seeds will further boost the protein content of your overnight oats turning them into an energizing and flavorful meal ideal to kickstart your day.
Yes, pure oats are naturally gluten-free grain. Nevertheless, oats are often contaminated with gluten through harvesting, transporting, and processing. For this reason, I recommend you buy only certified gluten-free oats if you are gluten intolerant.
Overnight Oats Recipes (No Yogurt)
Vegan Oatmeal Recipes
📖 Recipe
Chocolate Protein Overnight Oats Without Yogurt (Proats)
Equipment
- Airtight container or mason jar
- Spoon
Ingredients
- ½ cup rolled oats plain
- ¾ cup almond milk unsweetened, or any plant milk
- 2 tablespoons chocolate protein powder or use your favorite protein
- ½ tablespoon cacao powder unsweetened
- ½ tablespoon chia seeds
- ½-1 tablespoon pure maple syrup add more to make it sweeter
- ¼ teasponn vanilla extract optional
- 1 tiny pinch of salt optional
Instructions
- Combine all the ingredients in a small jar or bowl with a lid.
- Cover and refrigerate overnight or for at least 2 hours. Stir in and enjoy!
Notes
- Storage: Prep your chocolate oats in advance and store them in the fridge for 4-5 days. Give them a good stir before serving. If they are too thick add a splash of milk to thin the texture.
- If your protein powder is sweetened, decrease the amount of maple syrup.
- Stir well to dissolve protein powder and cacao powder into the oat mixture so there are no clumps.
- Be sure to use certified gluten-free oats if you are gluten intolerant.
- Adjust the amount of milk to achieve the desired consistency. Overnight oast will thicken as they soak, so if you prefer a thinner consistency add a little more liqui
- Make a big batch and divide it into individual jars for a wholesome grab-and-go lunch or snack throughout the week.
- Serve warm if desired. If you are not a fan of cold oatmeal you can heat them up in the microwave for 1-2 minutes.
- Add a layer of vegan whipped cream or coconut cream to create a scrumptious high-protein dessert. Kids and adults will love it!
- See post above for substitutions and toppings ideas.
Nutrition
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