High-Protein Maple Walnut Overnight Oats – A Simple, Satisfying Make-Ahead Breakfast

If your mornings feel rushed, overnight oats can be a game-changer. This version leans cozy and comforting, with maple syrup and toasted walnuts adding warmth and crunch. It’s naturally sweet, creamy, and packed with protein to keep you full for hours.

You can assemble everything in minutes the night before. Then, just grab it from the fridge and you’re out the door with a balanced breakfast.

High-Protein Maple Walnut Overnight Oats - A Simple, Satisfying Make-Ahead Breakfast

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Old-fashioned rolled oats (not quick or steel-cut) – for the best texture
• Unsweetened milk of choice – dairy or a non-dairy option like almond, soy, or oat milk
• Plain Greek yogurt – 2% or whole milk for extra creaminess and protein
• Vanilla or unflavored protein powder – whey or plant-based
• Pure maple syrup – for natural sweetness and classic flavor
• Chopped walnuts – toasted if possible, for crunch and richness
• Chia seeds – to thicken and add omega-3s
• Ground cinnamon – optional, but adds warmth
• Vanilla extract – optional, enhances flavor
• Pinch of salt – brings the flavors together

Method

 

1. Toast the walnuts (optional but recommended): Warm a dry skillet over medium heat. Add chopped walnuts and stir for 3–4 minutes until fragrant. Let cool.
2. Mix the dry ingredients: In a bowl or jar, stir together 1/2 cup rolled oats, 1 tablespoon chia seeds, 1/2 to 1 scoop protein powder, a pinch of salt, and a dash of cinnamon.
3. Add the wet ingredients: Pour in 1/2 cup milk, 1/3 cup Greek yogurt, 1–2 teaspoons maple syrup (to taste), and 1/4 teaspoon vanilla extract. Stir until smooth, making sure no protein powder clumps remain.
4. Fold in the walnuts: Stir in 1–2 tablespoons toasted walnuts, saving a few for topping.
5. Adjust the consistency: If it looks very thick, add a splash more milk. It will thicken as it chills.
6. Chill: Cover and refrigerate for at least 4 hours, ideally overnight.
7. Serve: In the morning, give it a good stir. Top with the reserved walnuts and, if you like, a light drizzle of maple syrup or a sprinkle of cinnamon. Enjoy cold, or warm it gently in the microwave with a splash of milk.

What Makes This Special

Overnight oats are common, but this recipe feels a touch more indulgent without sacrificing nutrition. The maple flavor is clean and rich, and the walnuts taste toasty and buttery.

To boost the protein, we use Greek yogurt and protein powder—simple add-ins that blend right in. The end result is creamy, lightly sweet, and satisfyingly crunchy. It’s the kind of breakfast that tastes like a treat but works like a meal.

What You’ll Need

• Old-fashioned rolled oats (not quick or steel-cut) – for the best texture
• Unsweetened milk of choice – dairy or a non-dairy option like almond, soy, or oat milk
• Plain Greek yogurt – 2% or whole milk for extra creaminess and protein
• Vanilla or unflavored protein powder – whey or plant-based
• Pure maple syrup – for natural sweetness and classic flavor
• Chopped walnuts – toasted if possible, for crunch and richness
• Chia seeds – to thicken and add omega-3s
• Ground cinnamon – optional, but adds warmth
• Vanilla extract – optional, enhances flavor
• Pinch of salt – brings the flavors together

How to Make It

1. Toast the walnuts (optional but recommended): Warm a dry skillet over medium heat.

   Add chopped walnuts and stir for 3–4 minutes until fragrant. Let cool.

2. Mix the dry ingredients: In a bowl or jar, stir together 1/2 cup rolled oats, 1 tablespoon chia seeds, 1/2 to 1 scoop protein powder, a pinch of salt, and a dash of cinnamon.
3. Add the wet ingredients: Pour in 1/2 cup milk, 1/3 cup Greek yogurt, 1–2 teaspoons maple syrup (to taste), and 1/4 teaspoon vanilla extract. Stir until smooth, making sure no protein powder clumps remain.
4. Fold in the walnuts: Stir in 1–2 tablespoons toasted walnuts, saving a few for topping.
5. Adjust the consistency: If it looks very thick, add a splash more milk.

   It will thicken as it chills.

6. Chill: Cover and refrigerate for at least 4 hours, ideally overnight.
7. Serve: In the morning, give it a good stir. Top with the reserved walnuts and, if you like, a light drizzle of maple syrup or a sprinkle of cinnamon. Enjoy cold, or warm it gently in the microwave with a splash of milk.

Keeping It Fresh

Store your overnight oats in an airtight jar or container in the fridge.

They’re best within 3–4 days, though the texture is ideal on days 1–2. Keep the walnut topping separate if you want maximum crunch. If the oats thicken too much as they sit, loosen them with a splash of milk before eating.

Always give them a quick smell and look before eating—fresh oats shouldn’t smell sour or look separated.

Benefits of This Recipe

• High in protein: Greek yogurt and protein powder offer staying power without a complicated prep.
• Balanced macros: Carbs from oats, healthy fats from walnuts, and protein for satiety make a steady, satisfying breakfast.
• Heart-healthy fats: Walnuts provide omega-3s, while chia seeds add fiber and additional healthy fats.
• Make-ahead convenience: Prep a few jars at once, and your mornings instantly get easier.
• Customizable: Works with dairy or non-dairy options and various protein powders.
• Comforting flavor: Maple, cinnamon, and vanilla create a warm, familiar profile you won’t get tired of.

Pitfalls to Watch Out For

• Using the wrong oats: Quick oats can get mushy, and steel-cut won’t soften enough overnight. Stick to old-fashioned rolled oats.
• Too much sweetener: Maple syrup is delicious, but it adds up. Start with less and adjust when serving.
• Protein powder clumps: Whisk the powder into the milk and yogurt before adding other ingredients, or stir thoroughly to dissolve.
• Over-thickening: Chia and protein powder both thicken.

  If the mixture looks pasty, add more milk and go light on chia next time.

• Soggy nuts: Mix most of the walnuts in just before eating, or keep them in a separate container to maintain crunch.

Variations You Can Try

• Apple pie twist: Add finely chopped apple, extra cinnamon, and a pinch of nutmeg. Swap half the maple with unsweetened applesauce.
• Banana bread vibe: Stir in mashed ripe banana and a sprinkle of nutmeg. Reduce the maple syrup to balance the sweetness.
• Chocolate maple: Use chocolate protein powder and add a teaspoon of cocoa powder.

  Keep the walnuts; the combo is great.

• Berry maple crunch: Fold in fresh or frozen blueberries or raspberries before chilling. Add walnuts right before serving.
• Dairy-free: Use soy or pea milk for more protein and a thick coconut or almond yogurt alternative.
• Extra fiber: Add 1–2 tablespoons of ground flaxseed and increase the milk slightly.

FAQ

How much protein is in a serving?

It depends on your specific yogurt and protein powder. As a ballpark, 1/2 cup oats, 1/3 cup 2% Greek yogurt, and 1/2 to 1 scoop protein powder typically land between 25–35 grams of protein per serving.

Can I make this without protein powder?

Yes.

Increase Greek yogurt to 1/2 cup and reduce the milk slightly. It won’t be quite as high in protein, but it will still be satisfying and creamy.

Can I warm up overnight oats?

Absolutely. Add a splash of milk and microwave in 20–30 second bursts, stirring between each, until warm.

Top with walnuts after heating to keep them crisp.

What if I only have quick oats?

They’ll work in a pinch, but the texture will be softer and more porridgelike. Reduce chilling time to 2–4 hours and consider cutting back on chia a bit to avoid over-thickening.

How sweet should I make it?

Start with 1 teaspoon maple syrup and taste in the morning. Add more then if you’d like.

This helps you avoid oversweetening and keeps the flavor balanced.

Can I prep multiple servings at once?

Yes. Multiply the ingredients and divide into individual jars. Keep toppings like walnuts separate until the day you plan to eat them for the best texture.

What if my oats are too runny or too thick?

If they’re runny, stir in more chia and let sit another 15–30 minutes.

If they’re too thick, loosen with milk and go lighter on chia or protein powder next time.

Which milk works best?

Any will do. For maximum protein and creaminess, use dairy milk or soy milk. Almond and oat milk are lighter but still tasty.

Are there nut-free options?

Yes.

Skip the walnuts and use roasted pumpkin seeds or sunflower seeds for crunch. The maple flavor still shines through.

In Conclusion

High-Protein Maple Walnut Overnight Oats offer a comforting, make-ahead breakfast that fits real life. It’s easy to customize, simple to scale, and loaded with protein to keep you steady until lunch.

With maple sweetness, warm spices, and crunchy walnuts, it tastes like a cozy morning in a jar. Prep it tonight, thank yourself tomorrow.