Name: High Calorie Overnight Oats
Prep time: 2 min
Total time: 122 min
Ingredients: ½ cup rolled oats ((or quick oats)); 1 oz chocolate protein powder ((other flavors can be used)); 1 tablespoon chia seeds; 1 oz Greek yogurt; 1 tablespoon peanut butter; 1 cup whole milk ((or plant-based milk or water)); 1 small banana (sliced); 1 tablespoon maple syrup ((or honey))

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These high-calorie overnight oats contain 715 calories and 47 grams of protein in a single serving. They take just 2 minutes to prepare and offer an easy, convenient option for anyone who wants to increase their calorie and protein intake.

They are packed with protein, healthy fats, complex carbohydrates, probiotics, as well as vitamins and minerals. Plus, you can easily meal prep a batch of four servings in just 5 minutes!

Ingredients and Substitutes

Rolled Oats: A great source of complex carbohydrates and fiber that provide long-lasting energy. Quick oats can be used as an alternative for a softer texture.
Protein Powder: Chocolate protein powder adds flavor and boosts protein content. Vanilla or strawberry flavors work well too or try unflavored protein powder with a tablespoon of cocoa powder for a chocolate flavor.
Chia Seeds: These tiny seeds are packed with omega-3 fatty acids, fiber, and protein. They also help thicken the oats for a pudding-like texture.
Greek Yogurt: Adds creaminess and an extra dose of protein and probiotics to the mix. Use full-fat yogurt for a richer flavor and higher calorie count.
Peanut Butter: Provides healthy fats, protein, and a nutty flavor. Almond or cashew butter are great alternatives, or you can use sunflower seed butter as a nut-free option.
Whole Milk: Adds creaminess and helps boost the calorie content. For a dairy-free option, use almond or oat milk, though this will slightly reduce the calorie count.
Banana: Naturally sweetens the oats and provides potassium and other essential nutrients. If you don’t like bananas, swap for berries, mango, or chopped dates.
Maple Syrup: Adds a touch of sweetness. Honey, agave, or a sugar-free sweetener can also be used as a substitute.

Rolled oats, chocolate protein powder, chia seeds, Greek yogurt, peanut butter, whole milk, banana and maple syrup on a marble kitchen table.

Types of Protein Powders for These Overnight Oats

The type of protein powder you use can affect the texture and nutrition of the overnight oats. Here are some guidelines based on how they work in this recipe:

Whey Protein Powder: This fast-absorbing protein blends smoothly into the oats without thickening them too much, making it a great choice if you prefer a lighter consistency. It’s particularly ideal for post-workout meals.
Casein Protein Powder: Casein absorbs more liquid, resulting in thicker overnight oats. To maintain the right consistency, add an extra ½ cup of milk when preparing the oats. Its slow-release properties make it ideal for muscle repair over extended periods.
Brown Rice Protein Powder: A vegan and gluten-free option, brown rice protein thickens the oats more than whey but less than casein. It may have a slightly earthy flavor, so be mindful of your preferred taste profile when using it.

Chef Tips

Adjusting Consistency: If you prefer thicker oats, reduce the milk slightly and increase the Greek yogurt for added creaminess. For thinner oats, follow the recipe as written and add a splash of milk after chilling if needed to loosen the mixture.

Toppings: If you include this recipe in your weight gain meal plan, consider adding various toppings to keep it exciting and prevent monotony. You can mix in fresh fruit, crunchy nuts, chia seeds, or a spoonful of peanut butter. These additions will increase both the calories and nutrients, while also adding a creative touch.

Protein Powder Flavors: Try different protein powder flavors like chocolate, vanilla, or strawberry to keep your oats exciting. If you’re using unflavored protein powder, stir in a tablespoon of cocoa powder for a delicious chocolate flavor.

Step by Step Instructions

1) In a large glass container, combine the oats, chia seeds, protein powder, and sliced banana.

2) Add the milk, peanut butter, maple syrup, and yogurt to the container.

Oats, chai seeds, protein powder and banana in a glass.

Milk, peanut butter, maple syrup and yogurt added to the glass.

3) Mix all the ingredients thoroughly until well combined.

Overnight oats that has been mixed in a glass.

4) Cover the container with its lid or plastic wrap and refrigerate for at least 2 hours or overnight.

5) Uncover and enjoy the overnight oats directly from the container. If desired, adjust the consistency by adding a splash of milk before serving.

Storage and Leftovers

Store your high-calorie overnight oats in an airtight glass container in the refrigerator.

With Protein Powder: It’s best to consume the oats within 2 days of refrigeration, as the protein powder can affect their texture and freshness.
Without Protein Powder: The oats will stay fresh in the refrigerator for up to 5 days.

Meal Prep:

If you plan on meal-prepping these overnight oats, it’s better to prepare the mixture without the protein powder. When you’re ready to enjoy a serving, simply mix in a scoop of protein powder. This helps extend the freshness of your overnight oats and makes meal prep longer-lasting.

Frequently Asked Questions

Can I warm up overnight oats?

Yes! Though traditionally served cold, you can heat them by:

Microwave: Heat in 30-second intervals, stirring in between until warmed through.
Stovetop: Warm in a pan over low heat, stirring and adding extra milk if needed.

Can I make this without protein powder?

Yes! If you prefer to skip protein powder, you could increase the Greek yogurt or use a high-protein yogurt for added protein.