Overnight Proats Recipe: Make Ahead Breakfast for a Healthy Start to Your Day

Chocolate proats

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Are you looking for a healthy and delicious breakfast to start your day? If so, then you should try making overnight proats! This recipe is easy to follow and it’s perfect for people who are on the go.

Overnight proats are made with rolled oats, protein powder, milk, and fruit. They are high in protein and fiber, and they will keep you feeling full all morning long.

In this blog post, I’ll teach you how to make this nutritious breakfast dish. Plus, it’s easy to customize according to your own taste preferences. So get ready to cook up some amazing proats!


oats, milk, strawberries, protein powder, walnuts and flaxseeds on a white wood surface

For this recipe, you’ll need the following ingredients:

  • Rolled oats
  • Milk (any type: cow’s milk, or plant based: soy, almond, oat, hemp, coconut, etc)
  • Chocolate protein powder (I used vegan protein powder, but you can use whichever one you want)
  • Ground flaxseeds
  • Strawberries
  • Walnuts
  • Cocoa powder (optional)

How to make proats

To make chocolate proats, simply combine oats, chocolate protein powder, flaxseeds and milk (or another liquid) in a bowl or Mason jar. Then, refrigerate the mixture overnight (or at least 2 hours). In the morning, add the sliced strawberries, walnuts and cocoa powder as a topping and enjoy! Proats can be made with any type of milk, so they are a good option for those who are lactose intolerant or follow a plant based eating pattern.

What I love about overnight oats is that they’re perfect for meal prepping in advance. You can batch prepare a few of these proats to go, and have a nourishing, satisfying breakfast in a flash.

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What does Proats mean?

Proats are a type of oat-based porridge that are popular among athletes and physically active people. The name proats comes from the combination of the words “protein” and “oats.”

Proats are high in protein and fiber, making them a filling and nutritious meal. They are also quick and easy to make, which makes them an ideal pre-workout meal. Proats can be enjoyed hot or cold, making them a versatile and delicious breakfast option.

Are Proats good for you?

Made by simply adding protein powder to oats, they offer a quick and easy way to fuel your body first thing in the morning. Proats are a good source of both complex carbs and protein, making them ideal for athletes or anyone looking to build muscle.

Many people find that proats are more filling than regular oats, and they can be a good option for breakfast or a snacks. Proats are also easy to make.

They can also be a helpful way to increase your intake of healthy fats and fiber. Plus, they’re incredibly versatile and can be customized to suit your individual tastes.

If you’re looking for a nutritious breakfast option that will keep you feeling full until lunchtime, Proats may be just what you need.

How much protein is in proats?

Proats are usually high in protein, but the exact amount of protein will depend on the recipe you use. For example, this overnight proats recipe contains a whopping 34 grams of protein per serving. It also has 7 grams of fiber, omega-3 fatty acids from the flaxseeds and vitamin C from the strawberries.

I also love that the protein powder I use is made with green vegetables including organic kale, organic alfalfa, broccoli, and spinach, for some veggies in your breakfast!

How to store overnight oats?

These overnight proats can be stored for up to 3 days in the refrigerator. One useful tip is to make them ahead without the topping, and then add when ready to eat. This helps avoid the ingredients from getting soggy.

Proats template

how to make proats

This is a handy template you can use to make countless proats recipes! Just pick an ingredients from each group, combine and refrigerate overnight. Easy, filling breakfasts in minutes!

Additional Breakfast Recipes

Overnight chocolate proats recipe

Strawberry Chocolate Overnight Proats

Melissa E. Nieves, LND, RD, MPH
This proats recipe is a great way to start your day. It's easy to make and will keep you full all morning. Wake up to the delicious smell of strawberries and chocolate and enjoy a nutritious breakfast that tastes like dessert.
Prep Time 5 minutes
Cook Time 2 hours
Course Breakfast
Cuisine American
Servings 1 serving


  • ½ cup rolled oats
  • ½ cup milk of choice
  • 1 scoop vegan chocolate protein powder
  • 1 tsp ground flaxseeds
  • ¼ cup sliced strawberries
  • 2 tbsp chopped walnuts
  • sprinkle of cocoa powder optional


  • Combine oats, milk, protein powder and flaxseeds in a mason jar.
  • Refrigerate oats for at least 2 hours or over night.
  • Remove from the fridge and top with strawberries, walnuts and cocoa powder (if desired).
Keyword Overnight oats, Overnight Proats, Proats
overnight chocolate proats recipe
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