Proats 101: 25 Protein Overnight Oatmeal Recipes for Weight Loss (2024)

If you’re looking for a nutritious, filling and tasty breakfast, allow us to introduce you to proats. Protein overnight oatmeal recipes are one of the healthiest ways to start your mornings, brimming with benefits for heart health to satiety to weight loss. With a super nutritious base and customizable toppings, proats are one of the most delicious breakfasts you can eat and they’ll keep you full and satisfied all morning long. See why proats are the latest breakfast fad and how to make them yourself at home!

What Are ‘Proats’?

Proats (protein + oats) are an easy-to-make, healthy breakfast that will keep you full all morning. They’re made by combining overnight oats and protein powder (or another type of protein) and are completely customizable to your tastes and favourite flavours. Protein overnight oats are one of the best breakfasts to make ahead of time, so you can prep them for the week ahead. They can be stored in the fridge for up to five days and either heated up or eaten chilled. Mixing protein and oats together is not only a filling way to start your morning, it also comes with other benefits like supporting muscle growth, regulating digestion and helping you maintain a healthy weight. Plus, you can top them with everything from fruits to nut butter to cinnamon and hemp seeds, upping their health game even more!

What Are the Benefits of Eating Proats?

1. They Keep You Full
Adding protein to your overnight oats helps to keep you feeling full and satisfied for longer. Dietary protein stimulates the release of a number of satiety hormones, meaning you’re less likely to go reaching for a snack before lunch. It helps curb hunger and food cravings so you end up eating less, and can also kickstart your metabolism.

2. They Help with Weight Management
While the protein in proats helps with weight management by curbing hunger and cravings, oats are also packed with beta glucans – a fibre that slows digestion, helping you feel fuller for longer. The longer you feel full, the less you need to eat, helping you maintain an ideal weight. Proats are also incredibly low in sugar, so are ideal when you’re watching your waistline.

3. They’re Heart Healthy
Oats are brimming with antioxidants that are beneficial for heart disease and also contain dietary fibres that help lower the bad (LDL) cholesterol without affecting the good (HDL) cholesterol. Oatmeal also contains magnesium and potassium, both of which are beneficial for your heart. Maintaining a healthy weight is also essential for a healthy heart, so the fact that proats contribute to weight management aids in heart health.

4. Good for Your Muscles
Since protein is the building block of your muscles, eating a sufficient amount of protein helps maintain your muscle mass and prevents muscle wasting. Protein also helps build and strengthen muscles as well as aids in muscle recovery. Proats are ideal to eat before or after a workout to keep your body in tip top shape.

3 Tips for Making Protein Overnight Oatmeal Recipes

1. Choose Your Protein
Protein powder is often the protein of choice for proats, however, there are other protein sources you can use instead if you don’t have protein powder on hand or simply don’t want to use it. Greek yogurt, cottage cheese and nut butter are all awesome sources of protein you can add to your overnight oats that add flavour and other healthy benefits.

2. A Word on Soaking
Although they’re called overnight oats, they don’t actually have to soak overnight. If you forget to prep them the night before, you can still make the oats in the morning and let them soak for two to three hours. Just keep in mind, the longer you soak the oats, the softer they’ll be. When they only soak for a few hours, they’ll be a bit chewier, but still super tasty!

3. Wait to Add Toppings
Topping your overnight oats with fresh fruit, nuts, seeds and more is an excellent way to boost the health benefits of your proats. But while it may seem like a good, time-saving idea to add your toppings before refrigeration, this will make your proats soggy and the toppings mushy. To curb disappointment, add your toppings once the proats come out of the fridge. This ensures you get the best taste and texture for all elements of the proats.

25 Protein Overnight Oatmeal Recipes for Weight Loss

1. Peanut Butter Banana Protein Overnight Oats | Lemons and Zest
2. Vanilla Protein Overnight Oats | Eating Bird Food
3. Protein Overnight Oats – 3 Ways | Bake and Bacon
4. Chocolate Protein Overnight Oats | Feasting Not Fasting
5. Peanut Butter Vanilla Protein Overnight Oats | Build Your Bite
6. Sugar Cookie Overnight Protein Oatmeal | Well Plated
7. Brownie Batter Overnight Protein Oats | Running On Real Food
8. Pea Protein Overnight Oats | Pulses
9. 5-Ingredient Peanut Butter Overnight Oats | Minimalist Baker
10. Strawberries and Cream Protein Overnight Oats | The Healthy Toast
11. High Protein Berry Overnight Oats | The Healthy Foodie
12. Banana Chia Protein Overnight Oats | Side Chef
13. Pumpkin Pie Protein Overnight Oats | Hello Frozen Bananas
14. Vegan Protein Overnight Oats | Nourished by Caroline
15. Peanut Butter Cup Protein Overnight Oats | The Protein Chef
16. Berry Chocolate Protein Overnight Oats | Becky’s Best Bites
17. Vanilla Cream Protein Overnight Oats | Jar of Lemons
18. Cinnamon Protein Overnight Oats | All Nutritious
19. Almond Joy Protein Overnight Oatmeal | Kim’s Cravings
20. Cookie Dough Protein Overnight Oats | Fit As A Mama Bear
21. Orange Vanilla Protein Overnight Oats | Cotter Crunch
22. Fresh Blackberry Protein Overnight Oats | Earth to Veg
23. Mocha Protein Overnight Oats | Hello Spoonful
24. Blueberry Protein Overnight Oats | Nairn’s
25. S’mores Protein Overnight Oats | Health Beet

Proats are a great way to start your morning, keeping you full and boosting your overall health. Try out these tips and recipes to kickstart your health and weight loss goals!

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Proats 101: 25 Protein Overnight Oatmeal Recipes for Weight Loss (2024)


Can overnight oats help lose weight? ›

Not only is it lower in calories compared to many other breakfast foods, but it also has a number of other health benefits. These include: Weight management: Oats have high fiber content, which can make you feel fuller for longer. This helps to control your appetite, naturally reducing your calorie intake.

Is high protein oatmeal good for weight loss? ›

Quaker protein oatmeal can be a good option for weight loss as it provides a combination of protein and fiber, which can help you feel full and satisfied. However, it's essential to consider overall calorie intake and maintain a balanced diet along with regular physical activity for effective weight loss.

Are proats a good breakfast? ›

A bowl of proats provides a more balanced macronutrient ratio of carbohydrates, protein and fats, meaning you'll stay fuelled and fuller for longer, which in turn, can help you to maintain a healthy weight.

Does protein powder go bad in overnight oats? ›

There is nothing about mixing it with oats (which just soaks up some of the water in the mixture) that will make it last longer or shorter, so I would apply the same two-day limit to your overnight oats if you make them with protein powder.

Is it OK to eat overnight oats every day? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

What can I mix with oats to lose weight? ›

In addition, be sure to add a protein source like Greek yogurt, egg whites or eggs, or nuts or nut butters. Protein helps you feel full and prevents overeating, which in turn may promote weight loss ( 10 ). Low calorie toppings and protein-rich foods are good additions to oatmeal if you're trying to lose weight.

Can I eat oatmeal 3 times a day and lose weight? ›

Oats come with a number of health benefits, weight loss included. Did you know that you can eat oats for all three meals of the day in order to lose weight? That is because oats are rich in satiating fibre, which prevents hunger pangs and eliminates the need for you to snack between meals.

What is a high protein breakfast to lose belly fat? ›

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

How to eat protein oats for weight loss? ›

A meal rich in protein and fibre helps you burn more calories during digestion and also keeps you fuller for longer. You can add oats to pancakes, make an oats smoothie, swap them for granola and mix them in your protein powder.

How long goes overnight proats last? ›

After prepping your oats, store in an airtight container in the refrigerator for 3-5 days. You can make a double or triple batch and enjoy for multiple days! The longer you store overnight oats, the more liquid they will absorb so you may need to add an extra splash of milk before serving.

What are the benefits of proats? ›

PROATS is a good source of dietary fibre, zinc, calcium, selenium, magnesium, and iron. It also contains the complete protein spectrum, including all 9 essential amino acids. AGAVE INULIN: Agave inulin powder is a natural sweetener with a low glycemic index.

Is protein oatmeal and a banana a good breakfast? ›

If you love oatmeal as much as I do, I know you'll love this ultra-satisfying Banana Protein Oatmeal. It's quick, healthy, easy to make, and beyond delicious. Not to mention, it's loaded with protein and nutrients to get your day off to a great start.

How much protein powder should I put in overnight oats? ›

You will need 30g of your favorite one. For me this is 1 scoop, but it may be a little different for you depending on the type of protein powder you use. Milk: My favorite milk to use here is vanilla unsweetened almond milk. The amount of milk you use will depend on the consistency you like in overnight oats!

Do you eat overnight oats cold? ›

Overnight oats are meant to be eaten cold, however, if you prefer warm oats you always have the option to heat them up. Because you soak the oats overnight, they become soft and easy to digest making them delicious eaten cold!

What happens if you put protein powder in oatmeal? ›

But if for you (like for me) the protein in the oats are not enough, protein powder comes into play. Adding a scoop of protein powder to your meal will boost the macros and pack your porridge with protein and taste. The perfect fitness breakfast, especially if you work out early in the morning!

What are the disadvantages of overnight oats? ›

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

Is oats overnight actually healthy? ›

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

Is overnight oats or cooked oats better for weight loss? ›

Overnight oats are often preferred in a weight loss diet for several reasons: Nutrient-Dense: Overnight oats are made with whole grains (such as rolled oats), which provide essential nutrients like fiber, vitamins, and minerals.

What does overnight oats do to your body? ›

When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

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