| | |

High Calorie Overnight Oats

Start your day with a nutritious and high-calorie breakfast that’s both convenient and delicious. Ready in less than 5 minutes, this high calorie overnight oats recipe boasts over 700 calories per serving. It’s also packed with protein, healthy fats, complex carbohydrates, probiotics, vitamins, and minerals.

Whether you’re aiming to bulk up, gain weight, or just power through an energetic day, this breakfast sets the right tone from the get-go.

High calorie overnight oats in a glass


  • Oats: You can choose rolled oats for a chewy texture or quick oats if you like them softer. They both provide a sustained energy source due to their complex carbohydrate content.
  • Milk: Whole milk gives this recipe added calories and a creamy texture. For those seeking non-dairy alternatives, almond, soy, or oat milk are great choices.
  • Protein Powder: Use any flavor you have on hand, like chocolate, vanilla, or strawberry. If you have non-flavored protein powder, adding a tablespoon of cocoa powder will give it a chocolaty touch.
  • Chia Seeds: These tiny seeds are packed with omega-3 fatty acids, fiber, and protein.
  • Greek Yogurt: Aside from its thick texture and rich protein content, Greek yogurt is packed with probiotics. This makes it an excellent choice for gut health, especially in the morning to kickstart digestion.
  •  Peanut Butter: An excellent source of healthy fat and protein, which will help sustain energy levels. Almond butter, sunflower seed butter (especially for those with nut allergies), or any other nut butter can work as a substitute.
  • Maple Syrup or Honey: If you have a sweet tooth, add a dash of a natural sweetener like maple syrup or honey.
  • Banana: This adds natural sweetness, vitamins, minerals, and additional calories. If you fancy a change, blueberries are a tasty alternative.
Ingredients for the high calorie overnight oats portioned and on a kitchen counter

Expert Tips

Consistency to Your Liking: For thicker overnight oats, reduce the quantity of milk a bit and increase the Greek yogurt. If you lean towards a thinner consistency, prepare the oats as per the recipe. After chilling, if you find it too thick, mix in a little milk until it’s to your liking.

Meal Prep: If you’re preparing the overnight oats in advance for the week, consider mixing the protein powder in just before eating in single servings rather than adding it during initial preparation. This ensures the oats maintain their freshness, lasting up to 5 days in the fridge, compared to the shorter 2-day shelf life when the protein powder is mixed in from the start.

How to Make High Calorie Overnight Oats

1) In a large glass container, add the oats, chai seeds, protein powder, and banana.

Adding oats, chai seeds, protein powder, and banana into a glass

2) Continue by adding the milk, peanut butter, maple syrup, and yogurt.

Adding milk, peanut butter, maple syrup, and yogurt to the overnight oats glass

3) Thoroughly mix all the ingredients in the glass container until well combined.

4) Seal the container, either with its lid or using plastic wrap, and place it in the refrigerator for at least 2 hours or overnight.

Mixing the overnight oats with a tablespoon

5) Uncover and enjoy from the glass container the next day. Thin with a little more milk, if desired.

A tablespoon lifting a spoon of overnight oats out the glass

Storage and Leftovers

Store these high calorie overnight oats in an airtight glass container to maintain optimal freshness and flavor. When protein powder is added to your mixture, it’s best to consume the oats within 2 days of refrigeration. But if you omit the protein powder, the oats will remain fresh in the fridge for up to 5 days.

Meal Prep:

If you plan on meal-prepping this high-calorie overnight oats recipe, it’s a good idea to initially prepare your mixture without the protein powder. Then, when you’re ready to enjoy a serving, mix in a scoop of protein powder. This way, you can extend the freshness and meal prep for longer.


Do I need to include protein powder?

Not necessarily. While adding protein powder boosts the protein content, you can omit it if preferred. If you do skip it, you might want to reduce the liquid quantity slightly to achieve your desired consistency.

What’s the best type of protein powder to use?

It really depends on your goals and preferred texture. Casein offers a creamier texture to your oats and releases protein more slowly, making it great for sustained energy. Whey protein, on the other hand, is absorbed quickly, ideal for post-workout recovery.

Can I use water instead of milk?

Certainly. While milk, especially whole milk, imparts a creamier texture and adds more calories (which is the aim of this recipe), you can replace the milk with an equal amount of water if you like.

High calorie overnight oats in a glass topped with banana and peanut butter

High Calorie Overnight Oats

These high-calorie overnight oats only take 5 minutes to prep while boasting over 700 calories and 42 grams of protein per serving.
No ratings yet
Prep Time 5 minutes
Cook Time 0 minutes
Chilling Time 2 hours
Total Time 2 hours 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1
Calories 739 kcal


  • 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
  • 1 banana sliced
  • 1 tablespoon maple syrup or honey


  • Place all ingredients into a large glass container and mix until combined.
  • Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. 
  • Uncover and enjoy from the glass container the next day. Thin with a little more milk, if desired.


  • Protein Powder Flavor: Experiment with flavors like chocolate, vanilla, or strawberry. Using non-flavored protein powder? Enhance it with a tablespoon of cocoa powder, turning your overnight oats into a chocolaty delight.
  • Consistency: Overnight oats will thicken as they rest. If it’s too dense after chilling, simply add a splash of milk. For a thicker consistency from the start, reduce the initial amount of milk you use.
  • Storage: Use tightly sealed glass containers to keep your oats fresh and flavorful. If your mix contains protein powder, consume it within two days. Without protein powder, your oats should stay fresh and tasty for up to five days.
  • Meal Prep Strategy: Mix in a scoop of protein powder to each serving just before consuming and not to the batch. This ensures the overnight oats to last for up to five days in the fridge.


Calories: 739kcalCarbohydrates: 94gProtein: 42gFat: 25gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 7gTrans Fat: 0.02gCholesterol: 89mgSodium: 186mgPotassium: 1275mgFiber: 12gSugar: 39gVitamin A: 478IUVitamin C: 10mgCalcium: 609mgIron: 3mg
Tried this recipe?Let us know how it was!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating