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 you lose weight eating overnight oats? ›

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.

Are proats good for weight loss? ›

"Protein oats, sometimes called 'proats,' are a high-protein spin on traditional oatmeal," says Mitri. "Adding extra protein to your oatmeal helps satisfy cravings and regulate blood sugar levels, promoting healthy weight loss."

What to put in oatmeal for weight loss? ›

Finally, being on a weight loss journey doesn't mean your food has to be bland—and enjoying oatmeal doesn't mean only eating oats. "Using the cooked oatmeal as a base, you can create your bowl by incorporating various add-ins like egg, avocado, cheese, vegetables, and spices of your choice," says Nikolakopoulos.

Is oatmeal and protein powder good for weight loss? ›

Replacing one or two meals with certain protein foods might help you reduce your caloric and fat intake. Beans and lentils are lower in fat and calories than beef or pork. Add protein to your oats to maximize your potential weight loss and to replace your regular meals.

Does overnight oats help lose belly fat? ›

Oats also contain fiber, and fiber intake has been linked to greater weight loss and better weight management. It supports gut health. Another aspect of weight loss, according to research, is having a healthy gut microbiome. And thankfully, oats are known for being linked to gut health as well.

How many times a week should you eat overnight oats? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like.

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

Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.

How to lose belly fat with oatmeal? ›

If you want to lose weight, you can include oats water in your diet as it helps in reducing belly fat rapidly. Oats water is rich in fibre, which keeps the stomach full for a long time. Consuming oats water on an empty stomach in the morning controls appetite, which helps in weight loss in longer run.

Are proats healthy? ›

It provides a nice amount of protein, healthy fats and soluble fibre which can help keep blood sugar levels more stable and keep you fuller for longer. Soluble fibre also helps to lower cholesterol.

What not to mix with oatmeal? ›

High-sugar toppings like chocolate, syrup, and dried fruit

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

How many times a day should you eat oatmeal to lose weight? ›

On the oatmeal diet it is recommended to have ½ cup of oatmeal, that is the serving size for each meal - breakfast and lunch. While this diet regimen also allows you to add a minimal amount of skim milk, some fruit, as well as low-fat yogurt as an accompaniment.

What is the 7 day oatmeal diet? ›

To follow this 7-day diet, people start off with eating just oatmeal for all three meals of the day for the first two days, followed by eating oatmeal for at least two meals of the day for the next two days. Finally, dieters consume oatmeal for just one meal of the day for the remaining three days.

Is overnight oats a meal replacement? ›

Oats Overnight holds a unique place in the meal replacement game because it consists of whole foods, rather than just flat liquids. Oats are complex carbs, which means they also keep you feeling fuller for longer.

How much protein should I eat to lose weight? ›

If you're trying to lose weight, shoot for 68-82 grams of protein per day. Matt says to split your daily protein intake between your three daily meals. “Your body does a way better job at metabolizing protein when it's consumed 15-30 grams at a time.

Is it OK to eat overnight oats every day? ›

It is recommended eating around 50 grams of healthy oats every day as they can lower the risk of a lot of diseases. Protein packed: Oats are one of the best plant-based sources of protein, they contain around 14 grams of protein per 100 grams. You can still build muscles if you're into muscle building.

Are overnight oats better than cooked oats for weight loss? ›

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 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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