These protein-rich vegetarian overnight oats will provide solid morning nutrition. They contain nearly 20 grams of plant-based protein, fiber, and Omega-3 fatty acids. This is the perfect pre-breakfast for people on the go and those struggling to get into a nutritious breakfast routine. Mix, chill, wake up, and enjoy!

What kind of oats do you use for overnight oats?

In theory, you can use several different types of oats.

I always use oatmeal for overnight oatmeal and almost always for hot oatmeal. Oatmeal is sometimes labeled “old-fashioned oatmeal,” and its texture is my favorite. I also like that it only takes a little time to cook (or soak).

However, in this recipe, instant oats, which are thinner than rolled oats or take longer to steam, are also okay.

Technically, you can use steel-cut oats to make overnight oats. They will be chewy and require more soaking time than a granola bar.

While I sometimes love steel-cut oats—especially this delicious one—they don’t have the same texture as rolled or instant oats.

Contrary to popular belief, steel-cut oats are not materially different nutritionally from oatmeal or even instant oatmeal. Sometimes, they contain more protein or fiber. But if there is a difference, it is usually only about a gram, and it is not a big deal whether you give it or not.

Are overnight oats raw?

I’ve had clients ask me in the past if overnight oats are technically raw. If so, they want to know if eating raw oatmeal has any health concerns.

The answer is no if you make overnight oats with rolled oats or quick oats. Even if you soak them in water instead of boiling them on the stove—as is the process for this recipe—they’re still not raw.

Both rolled and instant oats should be steamed before packaging. Heating them in the microwave or in a pan will just prolong their cooking time.

Can I heat overnight oats?

Absolutely! One of the benefits of overnight oats is its versatility. You can take them out of the fridge and eat them cold immediately.

You can also heat them in the microwave or a small saucepan.

Because the overnight oats were soaked for several hours before that, they already have a thick, creamy texture. Heating is just to change their temperature if you want something warm.

What liquid should I use to soak the oatmeal?

The protein-rich vegetarian overnight oats I share below call for soy milk, which is my top choice because of its nutritional profile.

However, other non-dairy milk can also be used to make overnight oatmeal. I have used many, including:

• Oat milk
• Almond milk
• Hemp milk
• Cashew milk
• Coconut milk
• Soy milk (such as Ripple brand)

You can also use a mixture of yogurt and water instead of milk, as many recipes for traditional infused muesli call for.

The rice porridge recipe in Power Plate calls for yogurt and crushed apples, which provide some moisture.

Instead of yogurt, you can use my all-purpose cashew cream, which will produce a super creamy effect.

A protein-rich vegetarian overnight oats ingredient

What makes these vegan overnight oats so protein-rich? And more importantly, why does it matter?

Let me answer the second question first.

What’s so special about eating protein for breakfast?

First, protein is associated with feeling full.

Have you ever made a bowl of oatmeal and enjoyed it, only to feel hungry an hour later?

Even if you have some snacks, a lack of breakfast satisfaction is not a good feeling – especially if you have a long, busy morning ahead of you.

Adding plant-based protein to your overnight oats will help prevent hunger after you eat.

For those who have reason to monitor their blood sugar, protein often helps control the blood sugar response after a meal. This is especially important in the morning when blood sugar increases.

Emphasizing protein at all times of the day has other values as well.

Protein is associated with strong immunity. It produces antibodies protecting us from antigens like foreign bacteria and viruses.

Proteins are also used to replace and repair tissues in the body. Dietary protein is associated with protecting lean muscle mass. A growing body of research suggests that protein intake may also have a protective effect on the bone matrix.

For all these reasons, I encourage my clients to include protein in their breakfast.

Traditional “high-protein” breakfasts may rely heavily on animal protein, such as eggs or breakfast meat.

Protein doesn’t have to be a single item in a vegan diet. Instead, proteins can be obtained synergistically from different plant foods.

In fact, this blog has a recently updated Protein primer called 15 Simple, Protein-rich Plant-Based Food Combinations. It’s about mixing and matching daily vegetarian foods to create protein-rich foods. (The article also addresses some common questions about protein for vegetarians.)

Each component in these vegan overnight oats provides a certain amount of protein, resulting in a protein-rich whole. There are nearly 20 grams of protein, which is a solid amount for breakfast.

Speaking of the ingredients that provide protein, let’s take a look.

oatmeal

Again, oatmeal is my first choice for overnight oats. However, they will also work if you have fast oats at home and are more willing to use them.

You can substitute barley or Spelt wheat flakes for oatmeal if you like. These two grains are sold as breakfast cereals and are similar in efficacy to oatmeal.

Shelled hemp seed (aka hemp heart)

Hemp seeds are a minimal source of protein. Three tablespoons of shelled hemp seeds, sometimes called hemp hearts, contain 10 grams of protein.

Hemp seeds also provide alpha-linolenic acid (ALA), or omega-3 fatty acids. This type of fatty acid, among other things, is associated with healthy blood fats. It may also have a positive effect on cognitive function.

Chia seed

Chia seeds are another source of ALA and are also found in overnight oats. In recipes, their primary purpose is to add texture: during the soaking process, they thicken overnight oats.

I like to eat overnight oats with lots of oats and just a little chia. Oatmeal birch seeds give me more energy and satiety, while too many chia seeds can make overnight oats sticky.

However, if you like the texture of chia, you can add more teaspoons than the recipe calls for.

Soy milk

Many plant-based milks are available these days, and soy milk is still my number one choice for a vegetarian breakfast and recipe every day. (Oat milk is my favorite cappuccino and latte, but that’s another story!)

Why the preference for soy? Because it is the most nutritious plant milk.

Soy milk provides:

• protein
• Omega-3 fatty acid
• potassium
• Soy isoflavones (phytoestrogens) have been linked to heart health and reduced rates of certain cancers
• If fortified, calcium and vitamin D

Other commercial plant-based milks may be fortified, but they rarely provide as many vital nutrients as soy. Soy milk offers all these nutrients to vegetarian overnight oats, especially protein.

If you need an alternative because of a soy allergy or personal preference, I recommend another plant-based milk that contains some protein. Some examples are soy milk, such as Ripple brand or hemp milk.

How to make overnight oatmeal

Making vegetarian overnight oats is pretty straightforward, and if you’ve been skipping breakfast lately, that’s all the more reason to make this dish your go-to.

The steps listed below and the protein-rich overnight oatmeal I’m sharing today are calculated on a single-serving scale. However, if you want to prepare meals for several days, you can double, triple, or quadruple as needed.

When I do this, I use multiple Mason jars (or containers) and prepare them simultaneously.

Step 1: Mix the dry ingredients

Mix the overnight oats, chia seeds, shelled hemp seeds, and salt in the container where you plan to store and eat them.

Step 2: Add wet ingredients and stir

Next, add soy milk and maple syrup to the container. Stir well to combine the liquid and dry ingredients.

Step 3: Cover and refrigerate

Cover the container with an airtight lid and place it in the refrigerator. Let the oats sit overnight.

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Step 4: Serve with topping or mix

My favorite meal is protein-rich overnight oatmeal with a slice of banana. I mix the bananas in the morning so they don’t get too gelatinous while the oats soak overnight.

Bananas add sweetness and texture to the oatmeal, not to mention potassium.

However, when you wake up, you can add more chopped or dried fruit to the oats—anything you want to pair them with.

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Can I soak oats overnight for less than 8 hours?

Let’s say you want to enjoy these overnight oats as a snack in the afternoon, or you’re a morning person who wants to eat them for breakfast a few hours after waking up.

Overnight soaking – about eight hours, is it necessary to give or take?

No, it’s not. I found that oats soaked for less than four hours were not tender enough for my taste. But four hours or more is enough time for the oats to be absorbed and the chia seeds to become plump.

A quick soak will work if you wake up at 5 or 6 a.m. and want to eat oatmeal around 9 or 10 a.m. or prepare it in the middle of the day for a late afternoon snack.

How long can you keep overnight oats in the fridge?

Once mixed and prepared, overnight oats can be kept in the refrigerator for up to five days.

I recommend adding perishable mixtures such as blueberries, banana slices, or other fruits one day before serving.

The best storage container for overnight oats

I like to glass jar my vegetarian overnight oats, but choosing a jar with a few inches of space at the top is essential.

If you freeze the oats, they will expand. This also gives you room to restock with plenty of fruit in the morning.

A 12- to 16-ounce jar is fine. My personal favorites are these Le Parfait jam jars and these Weck jars.

I also like my 16 oz W&P sealed glass bowl of overnight oats.

Overnight oats can be stored in the fridge for 5 days, making breakfast achievable on busy mornings. They can also be frozen in individual portions.