These high protein overnight oats without protein powder and with no yogurt are a fun and hearty breakfast idea or snack. Made with pantry staples of oats, seeds and plant milk, they're both high protein and high fiber and very easy to prep in just a few minutes!
I love the idea of protein overnight oats, but many aren't suitable for me on a low histamine diet as they either have yogurt or protein powder in them. But when I looked in my pantry, I figured I could make protein oats with simple items, and mostly whole foods, that I always have to hand!
Even better is that these are also high fiber overnight oats, and I really suggest to top with fruit. The sweetness of the fruit and nutty flavor of the seeds is such a good combo!
Have a peek at my overnight oats with oat milk for another no yogurt oats idea!
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Why You'll Love This Recipe
Dairy free and low histamine. Made without yogurt, these overnight oats should be suitable for both dietary requirements.
High protein. Hemp seeds are high in protein (Healthline) and alongside chia seeds and ground flax give us a tasty protein oats breakfast.
High fiber overnight oats. The combination of oats and seeds mean they are a high fiber breakfast option too (or a snack!).
Ingredients
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Oats - I recommend to use old fashioned rolled oats as they give a chewy, but not too dense texture. Steel cut oats don't really soften enough, and quick-cook oats can go overly soft and mushy.
- Hemp seeds - these give us a good source of protein (Healthline) and a really nice nutty flavor. Make sure to use hulled / shelled hemp seeds (also known as hemp hearts), as I do in my chia hemp pudding.
- Chia seeds - these help thicken the overnight oats as they absorb the milk.
- Flaxseed - make sure to use ground flaxseed (also known as milled flaxseed) not whole seeds!
- Milk - use the type you tolerate best. This gets you the creamy taste without yogurt.
- Pumpkin seed butter - this adds a nice flavor. If you wish, and it works for you, almond butter can be used as a swap.
Can I add toppings to my overnight oats?
Most definitely! It's the best thing about these protein oats I think! I love to add sweet low histamine fruits such as blueberries, blackberries, peaches, apricots and pomegranate seeds. A drizzle of a suitable nut or seed butter is also good.
How to Make Protein Overnight Oats without Protein Powder
As an easy no cook breakfast idea, all you need is pantry staples and some mason jars or container that can be sealed. I tend to use a glass dish with a lid.
All the instructions are in the recipe card below, but these step by step photos should help guide you.
Step 1: Combine dry ingredients
Add the rolled oats, chia seeds, hemp seeds and ground flaxseed to your mason jar or container (image 1).
Step 2: Add the wet ingredients
Add the plant milk, pumpkin seed butter and maple syrup to the container (image 2).
Step 3: Stir and cover!
Stir well so the milk is evenly distributed amongst the oats and seeds, cover, and place in the refrigerator for about two hours. If you can, give it a stir after about 30 minutes. Then serve with fresh fruits or other toppings of choice.
Recipe Tips and Notes
- Adjust the amount of milk. I use enough so the oats mixture is fairly thick but not 'solid' as such. If you like thick protein oats so that you can stand a spoon up in them (as my mum does!), then use a little less milk. The oats will also thicken up the longer they are left in the refrigerator.
- Make sure to stir. We want to the milk to evenly distribute amongst the oats and seeds.
- Don't skip the chia and flax! As well as providing protein and fiber, these help thicken the overnight oats as they absorb the liquid.
Frequently Asked Questions
Rolled oats are best for overnight oats as they soak up the liquid and still have a little bite to them. Steel cut oats are too dense, and quick cook oats go too soft.
You can, and this is always how my mum makes them. Add a touch more milk and simply heat up in a pot on the stovetop.
No, I don't soak my oats overnight due to the potential issue of histamine formation (due to being on a low histamine diet). I tend to soak the oats for about 2 hours, although you can soak longer if that's suitable for you. If you're not sure if 2 hours is too long, then I suggest to work with a dietitian for their guidance.
More Breakfast Oats Recipes
Alongside my popular flaxseed overnight oats, you'll find lots of ideas on the breakfast page including:
I'm always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you, so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!
📖 Recipe
High Protein Overnight Oats (No Protein Powder, No Yogurt)
Ingredients
- 1 cup rolled oats
- 1.5 cups plant milk adjust to preference*
- ¼ cup hulled hemp seeds
- 2 teaspoon chia seeds
- 1 tablespoon pumpkin seed butter
- 1 teaspoon ground flaxseed
- 2 teaspoon maple syrup adjust to taste preference
Notes
- Stir before putting in the refrigerator and before serving so the milk evenly distributes amongst the oats and seeds.
- Almond butter can be used instead of pumpkin seed butter, if that works for you. It will mean the recipe isn't nut free (note that hemp seeds are botanically a nut, but not a tree nut).
- Nutritional information is auto-generated and should be understood to be an estimate.
- plant milks have different scores, and seem quite individual, so use the type you tolerate best.
- pumpkin seeds score 0, but pumpkin seed butter isn't specifically mentioned.
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