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)


Are proats good for weight loss? ›

Oats and egg whites can be a good combination for weight loss as they are both low in calories and high in protein, which can help keep you feeling full and reduce your overall calorie intake. Oats are also high in fiber, which can also help with weight loss by promoting feelings of fullness and reducing appetite.

Can overnight oats help lose weight? ›

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.

Does protein powder lose potency in overnight oats? ›

The spoilage is not about losing protein content but the same kind of spoilage that any food product will undergo. In this case when you mix the protein powder with water you are doing something similar to making milk from milk powder, and as the guidance from the manufacturer says you should use it up promptly.

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.

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.

What is the best oatmeal to eat for weight loss? ›

If you want to lose weight sustainably, try making oatmeal with steel-cut or rolled oats, Nikolakopoulos says. "Steel-cut oats can absorb more water than instant oats, and they're also superior to instant oatmeal because they are less processed and have a better nutrient profile,” she says.

What are the disadvantages of overnight oats? ›

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.

How much protein powder should I put in overnight oats? ›

You will need 30g of your favorite one. For me this is 1 scoop, but it may be a little different for you depending on the type of protein powder you use. Milk: My favorite milk to use here is vanilla unsweetened almond milk. The amount of milk you use will depend on the consistency you like in overnight oats!

How long does it take for overnight oats to work? ›

Or do I have to wait overnight? Waiting overnight allows the oats and chia seeds to fully hydrate and soften the oatmeal. We recommend waiting four to five hours for the best experience, but some customers do enjoy eating it immediately for a more textured, chewy oatmeal.

Can you lose belly fat while taking protein powder? ›

Protein shakes alone won't specifically target belly fat loss. However, incorporating protein shakes into a balanced diet-and-exercise routine can support overall weight loss, including in your stomach area.

How to eat protein oats for weight loss? ›

A meal rich in protein and fibre helps you burn more calories during digestion and also keeps you fuller for longer. You can add oats to pancakes, make an oats smoothie, swap them for granola and mix them in your protein powder.

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.

What are the benefits of proats? ›

PROATS is a good source of dietary fibre, zinc, calcium, selenium, magnesium, and iron. It also contains the complete protein spectrum, including all 9 essential amino acids. AGAVE INULIN: Agave inulin powder is a natural sweetener with a low glycemic index.

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.

Can you lose weight eating oatmeal everyday? ›

Yes! Eat oatmeal to lose weight an effective way to shed those extra pounds without living on a diet that makes you feel hungry. Why? Oatmeal is an excellent source of complex carbohydrates that support weight loss because it contains significant amounts of fiber.

Are proats a good breakfast? ›

A bowl of proats provides a more balanced macronutrient ratio of carbohydrates, protein and fats, meaning you'll stay fuelled and fuller for longer, which in turn, can help you to maintain a healthy weight.

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