Gluten-Free High-Protein Overnight Oats

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If you’re looking for a no-fuss, healthy breakfast that’s meal-prep friendly and satisfying enough to fuel your morning hustle, these Gluten-Free High-Protein Overnight Oats are it. This creamy jar is packed with fiber-rich oats, plant-based protein, and chia seeds, layered with nut butter and finished with juicy berries. It’s a vibrant, hearty option that keeps you full and nourished without sacrificing flavor or texture.

Perfect for busy mornings or post-workout refueling, this overnight oat combo is endlessly customizable and naturally gluten-free (just ensure you use certified gluten-free oats). Whether you’re trying to up your protein intake, go dairy-free, or just love a quick breakfast that feels like a treat, this one hits all the marks.

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What Kind of Oats Should I Use for Overnight Oats?

For the creamiest and most reliable texture, rolled oats are your best bet. They soften beautifully overnight without turning mushy. Steel-cut oats are too chewy for this method unless pre-cooked, while instant oats tend to dissolve into mush. Look for oats labeled “gluten-free” if you have celiac or gluten sensitivity to ensure there’s no cross-contamination.

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Ingredients for the Gluten-Free High-Protein Overnight Oats

Gluten-Free Rolled Oats – The base of the recipe, these oats soak up the liquid overnight, becoming soft and creamy.

Chia Seeds – Help thicken the oats and add fiber, omega-3s, and a subtle crunch.

Unsweetened Almond Milk (or any milk of choice) – Acts as the soaking liquid. Almond milk keeps it light and dairy-free.

Greek Yogurt or Plant-Based Protein Yogurt – This is where the protein punch comes in, adding creaminess and staying power.

Vanilla Protein Powder – For an added protein boost that turns this into a power breakfast. Go with a clean ingredient protein you love.

Maple Syrup or Honey – Adds a touch of natural sweetness. You can skip it if your protein powder is sweetened.

Nut Butter (like peanut or almond butter) – Swirled on top for richness and healthy fats.

Fresh Strawberries or Berries of Choice – Juicy, tart, and perfect for topping it all off.

Optional: Cinnamon, flax seeds, or hemp hearts – Extra flavor and nutrients if you want to go the extra mile.

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How To Make the Gluten-Free High-Protein Overnight Oats

Step 1: Choose the Right Jar or Container

Pick a jar or airtight container that holds at least 8 ounces. Mason jars or reusable meal prep containers work great.

Step 2: Mix the Base

In your container, stir together:

• 1/2 cup gluten-free rolled oats
• 1 tablespoon chia seeds
• 1/2 scoop vanilla protein powder
• 1/2 cup almond milk
• 1/4 cup Greek yogurt (or dairy-free protein yogurt)
• 1 teaspoon maple syrup (optional)

Mix until fully combined.

Step 3: Refrigerate Overnight

Seal your jar and place it in the fridge for at least 4 hours, ideally overnight. The oats and chia seeds will absorb the liquid and thicken to a pudding-like texture.

Step 4: Add Toppings Before Serving

The next morning, give it a stir and top with:

• A spoonful of nut butter
• Sliced strawberries or your favorite berries
• Sprinkle of hemp hearts, flax seeds, or extra chia for texture and nutrients

Serve chilled straight from the jar or transfer to a bowl if preferred.

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How to Serve and Store Your Overnight Oats

These overnight oats are best served cold, making them a refreshing grab-and-go breakfast. You can double or triple the batch to prep several days at once. They’ll keep fresh in the fridge for up to 4–5 days in sealed jars. Just wait to add the toppings until the morning you plan to eat them, so everything stays fresh and vibrant.

Want them warm? Just pop your jar in the microwave for 30-45 seconds before adding the toppings.

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Frequently Asked Questions

Can I use steel-cut oats instead?

Only if pre-cooked first. Otherwise, they stay too chewy for this method.

How much protein is in one jar?

Depending on your yogurt and protein powder, you can easily hit 20–25g of protein per serving.

Can I skip the protein powder?

Yes, just add more yogurt for creaminess or try cottage cheese or skyr for extra protein.

What nut butters work best?

Peanut, almond, cashew, or sunflower seed butter all work wonderfully—use what you love.

Are these oats kid-friendly?

Absolutely! Skip the protein powder for little ones and use a sweeter milk like oat or add mashed banana.

Can I make this vegan?

Yes, simply use plant-based milk, yogurt, and a vegan protein powder.

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Want More Breakfast Ideas with a Healthy Twist?

If you love these Gluten-Free High-Protein Overnight Oats, you’ll probably enjoy these other better-for-you favorites:

• Blueberry Swirl Yogurt Bites for a fruity frozen snack.
• Lemon Oatmeal No-Bake Cookies with zesty brightness.
• Healthy Banana Oatmeal Muffins that are perfect for grab-and-go mornings.
• Overnight Crème Brûlée French Toast for when you want to impress a brunch crowd.
• Strawberry Cheesecake Banana Pudding for a fun weekend treat.

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Save This Pin + Share Your Results

📌 Save this recipe to your Pinterest healthy breakfast board so you can come back to it any time.

And let me know in the comments how yours turned out. Did you use berries or bananas? Did you go dairy-free or add a scoop of your favorite nut butter?

I love hearing how others make these recipes their own. Questions are welcome too—let’s help each other eat better, feel better, and enjoy every bite.

More of my daily recipe ideas are shared on my Pinterest: Life with Nina.

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