Start your day off right with vegan high-protein overnight oats ! I have four different flavour options, so there’s something for everyone.
Overnight oats are the quintessential meal prep breakfast. Not only are they easy to prepare, but they can be made in bulk so you have breakfast ready for days.
While I’ve shared Strawberry Coconut Overnight Oats , Peanut Butter Banana Overnight Oats , and Espresso Cinnamon Overnight Oats in the past, if you’re looking for an overnight oats recipe that’s loaded with protein, this is the one for you! Greek yogurt, protein powder, and chia or flax seeds give these oats a boost in protein, making for a supremely satisfying breakfast.
Below, I share recipes for chocolate mint, chocolate peanut butter, vanilla strawberry, and almond butter pretzel high-protein overnight oats. Which will you choose?! (I recommend not choosing and trying them all!)
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
For the Base:
- Rolled oats – Also known as old-fashioned oats.
- Chia seeds or whole flax seeds – If you’re not a fan of the texture of these seeds, try adding hemp hearts instead.
- Salt
- Non-dairy milk – Use vanilla or unflavoured.
- Vegan plain or vanilla Greek yogurt
- Maple syrup – Or your favourite vegan sweetener.
Flavour Options:
- Chocolate mint – Vegan chocolate protein powder, cocoa powder, peppermint oil, dairy-free chocolate chips (optional), fresh mint (optional)
- Chocolate peanut butter – Vegan chocolate protein powder, cocoa powder, peanut butter, dairy-free chocolate chips (optional), peanuts (optional), banana (optional)
- Vanilla strawberry – Vegan vanilla protein powder, fresh strawberries, coconut shreds (optional)
- Almond butter pretzel – Vegan vanilla protein powder, almond butter, banana (optional), almonds, pretzels, dairy-free chocolate chips (optional)
Which Non-Dairy Milk Is Highest in Protein?
Soy milk contains the most protein per cup of all traditional non-dairy milks (not counting those that are fortified). It averages 7 grams of protein per cup, so if you want to give your high-protein overnight oats an even bigger protein boost, choose soy milk for this recipe.
How to Make High-Protein Overnight Oats
Overnight oats need several hours in the fridge to soften up—hence the name! Be sure to make them the night before you plan on eating them.
Combine the dry ingredients . Stir together the oats, seeds, and salt in a small bowl.
Add the liquid ingredients . Stir in the non-dairy milk, vegan yogurt, and maple syrup.
Add the flavourings . Choose the flavour you’d like to make and stir those ingredients into the oats, minus any toppings.
Chill . Transfer the oat mixture to a food-safe airtight container and refrigerate overnight, or up to 3 days.
Serve . Stir the oats, add any toppings, and enjoy cold.
Tips for Success
These tips will help you make sure your vegan high-protein overnight oats turn out perfect!
- Don’t make more than you can eat in a few days . Beyond 3 days, the oats start to go bad, so don’t make more overnight oats than you can eat within that timeframe.
- Meal prep it . If you’re making overnight oats for breakfast meal prep, I recommend doubling or tripling the base recipe, then dividing it to create multiple flavor combinations for the week.
- Use rolled oats . Quick oats will be too mushy, and steel-cut oats won’t soften enough in the fridge.
More Variations
The beauty of these high-protein overnight oats is that they are highly customisable. Add vanilla protein powder with fresh peaches, diced mango, or just about any fruit. Chocolate protein powder is delicious with raspberries, antioxidant-rich cacao nibs, and pomegranate arils. Add matcha powder or espresso powder for a boost of caffeine, or top your overnight oats with homemade granola or coconut whipped cream .
How to Store
Store vegan high-protein overnight oats in an airtight container in the refrigerator for up to 3 days.
Can This Recipe Be Frozen?
Yes, you can freeze high-protein overnight oats in a freezer-safe bag or container for up to 3 months. When ready to eat, thaw overnight in the refrigerator, give it a good stir, and add your favourite toppings.
More Vegan Breakfast Recipes
- Vegan Breakfast Peach Cobbler
- Easy Southwestern Tofu Scramble (+ Breakfast Tacos)
- Vegan Yogurt Parfait Breakfast Popsicles
- Pumpkin Chocolate Chip Oatmeal Breakfast Cookies
Ingredients
Base Recipe:
- ½ Cup Rolled Oats , 40 grams
- 1 Tablespoon Chia Seeds , or Flax Seeds 9 grams
- Pinch of Salt
- ½ Cup Non-Dairy Milk , 138 grams
- 3 Tablespoons Vegan Plain , or Vanilla Greek Yogurt, optional ( 50 grams )
- 2 Teaspoons Maple Syrup , 10 grams
Chocolate Mint
- 1 Tablespoon Vegan Chocolate Protein Powder , 25 grams
- 1 Teaspoon Cocoa Powder , 2.5 grams
- ⅛ Teaspoon Peppermint Oil , 0.5 grams
- Dairy-Free Chocolate Chips , optional, for topping
- Fresh Mint , thinly sliced (optional, for topping)
Chocolate Peanut Butter
- 1 Tablespoon Vegan Chocolate Protein Powder , 25 grams
- 1 Teaspoon Cocoa Powder , 2.5 grams
- 2 Tablespoons Peanut Butter , + extra for topping 32 grams
- Dairy-Free Chocolate Chips , optional, for topping
- Peanuts , chopped (optional, for topping)
- ½ Banana , sliced (optional for topping) ( 59 grams )
Vanilla Strawberry
- 1 Tablespoon Vegan Vanilla Protein Powder , 25 grams
- 2 – 3 Fresh Strawberries , diced (for topping) ( 15 – 20 grams )
- Coconut Shreds , optional, for topping
Almond Butter Pretzel
- 1 Tablespoon Vegan Vanilla Protein Powder , 25 grams
- 2 Tablespoons Almond Butter , + more for drizzling ( 30 grams )
- ½ Banana , sliced (optional for topping) ( 59 grams )
- Almonds , chopped (for topping)
- Pretzels , chopped (for topping)
- Dairy-Free Chocolate Chips , optional, for topping
Instructions
- To make the base recipe, add the oats, chia seeds, and salt to a small bowl and stir to combine.
- Add the non-dairy milk, vegan greek yogurt, and maple syrup. Stir thoroughly to combine.
- To make any of the flavor variations, add everything but the toppings to the bowl and stir to combine.
- Put the oat mixture in a food-safe airtight container in the fridge overnight. Store in the fridge for no longer than 3 days. After soaking in the fridge overnight, add the toppings to the oats and enjoy.
Notes
- Do not make more than 3 days worth of overnight oats. Beyond 3 days, the oats start to go bad.
- If meal-prepping these oats, I recommend doubling or tripling the base recipe then dividing it to create multiple flavor combinations for the week.
- This recipe uses rolled oats. I do not recommend using any other type of oats.
- Nutrition information is for the base only.
High-Protein Overnight Oats
Ingredients
Base Recipe:
- ½ Cup Rolled Oats 40 grams
- 1 Tablespoon Chia Seeds or Flax Seeds 9 grams
- Pinch of Salt
- ½ Cup Non-Dairy Milk 138 grams
- 3 Tablespoons Vegan Plain or Vanilla Greek Yogurt, optional ( 50 grams )
- 2 Teaspoons Maple Syrup 10 grams
Chocolate Mint
- 1 Tablespoon Vegan Chocolate Protein Powder 25 grams
- 1 Teaspoon Cocoa Powder 2.5 grams
- ⅛ Teaspoon Peppermint Oil 0.5 grams
- Dairy-Free Chocolate Chips optional, for topping
- Fresh Mint thinly sliced (optional, for topping)
Chocolate Peanut Butter
- 1 Tablespoon Vegan Chocolate Protein Powder 25 grams
- 1 Teaspoon Cocoa Powder 2.5 grams
- 2 Tablespoons Peanut Butter + extra for topping 32 grams
- Dairy-Free Chocolate Chips optional, for topping
- Peanuts chopped (optional, for topping)
- ½ Banana sliced (optional for topping) ( 59 grams )
Vanilla Strawberry
- 1 Tablespoon Vegan Vanilla Protein Powder 25 grams
- 2 - 3 Fresh Strawberries diced (for topping) ( 15 - 20 grams )
- Coconut Shreds optional, for topping
Almond Butter Pretzel
- 1 Tablespoon Vegan Vanilla Protein Powder 25 grams
- 2 Tablespoons Almond Butter + more for drizzling ( 30 grams )
- ½ Banana sliced (optional for topping) ( 59 grams )
- Almonds chopped (for topping)
- Pretzels chopped (for topping)
- Dairy-Free Chocolate Chips optional, for topping
Instructions
- To make the base recipe, add the oats, chia seeds, and salt to a small bowl and stir to combine.
- Add the non-dairy milk, vegan greek yogurt, and maple syrup. Stir thoroughly to combine.
- To make any of the flavor variations, add everything but the toppings to the bowl and stir to combine.
- Put the oat mixture in a food-safe airtight container in the fridge overnight. Store in the fridge for no longer than 3 days. After soaking in the fridge overnight, add the toppings to the oats and enjoy.
Notes
- Do not make more than 3 days worth of overnight oats. Beyond 3 days, the oats start to go bad.
- If meal-prepping these oats, I recommend doubling or tripling the base recipe then dividing it to create multiple flavor combinations for the week.
- This recipe uses rolled oats. I do not recommend using any other type of oats.
- Nutrition information is for the base only.
Nutrition
High-Protein Overnight Oats https://jessicainthekitchen.com/high-protein-overnight-oats/ June 8, 2023
You’re going to love this cucumber and tomato salad for all those times you need a summery side dish that comes together in a snap. Crisp cucumbers and sun-ripened tomatoes are tossed in a simple vinaigrette for an effortless salad that’s refreshing and flavourful.
Cucumber and tomato salad is a summer classic because it pairs two summertime favourites in one light, refreshing dish. Everyone has their own spin on the recipe—some are complicated, some just toss the veggies in olive oil and salt. This cucumber and tomato salad is my version of this summer staple.
Of course, it all begins with those cucumbers and tomatoes. I add very thinly sliced red onions for some pungent flavour, along with fresh basil—because when tomatoes are in season, so is basil! The veggies are combined with a simple vinaigrette made with either lemon juice or balsamic vinegar, then I crumble vegan feta over the top, which adds another layer of deliciousness.
There are so many ways to serve this cucumber and tomato salad, and so many ways to make it your own!
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- English cucumber – You can leave the skin on or peel it.
- Cherry or grape tomatoes – Cut these in half; you can use red tomatoes only, or a few different colours for a brighter salad.
- Red onion – Slicing the onion very thinly allows the vinaigrette to soak in, which cuts some of that sharp onion flavour.
- Fresh basil
- Olive oil – A fruity extra-virgin olive oil is lovely in this cucumber and tomato salad!
- Balsamic vinegar or lemon juice – Lemon juice will keep the colours vibrant and bright, while balsamic will darken the cucumbers and vegan feta.
- Sugar – Just a bit will cut some of the acid in the tomatoes and dressing.
- Italian seasoning
- Salt
- Black pepper or red pepper flakes
- Vegan feta – I used Violife vegan feta, but you can omit this or substitute homemade vegan Parmesan .
What Is the Difference Between an English Cucumber and a Regular Cucumber?
English cucumbers are sometimes called seedless cucumbers; they have a thinner skin, fewer seeds, and a mild flavor. Regular cucumbers (also known as garden cucumbers) have thicker skin, with more seeds, and usually a stronger flavor. If you can’t find English cucumber at your grocery store, feel free to use regular cucumber instead, but I recommend scooping out the seeds first.
How to Make Vegan Cucumber and Tomato Salad
If you’re looking for a fresh no-cook side dish for hot summer days, this is it! It’s perfect for mixing up while you’ve got a batch of veggie burgers on the grill.
Prepare the cucumber . Cut the cucumber into half-inch thick slices, then cut each slice into quarters.
Combine the vegetables . Place the cucumbers in a medium bowl, then add the tomatoes, red onion, and basil.
Make the dressing . In a small bowl, whisk together the olive oil, balsamic vinegar or lemon juice, sugar, Italian seasoning, salt, and black pepper or red pepper flakes.
Toss . Pour the dressing over the salad and toss to coat.
Finish . Add the crumbled vegan feta and toss again. Season to taste and serve chilled.
Tips for Success
This cucumber and tomato salad is already simple, but these tips will help make it even easier!
- Get a head start . To save time, use pre-cut vegetables from the salad bar at your grocery store. Then all you have to do is make the dressing and toss everything together!
- Shake up the dressing . Instead of whisking the dressing in a bowl, you can place the ingredients in a small jar and give it a good shake. This is an easy way to emulsify a vinaigrette without whisking.
- Toss gently . You don’t want to crush the tomatoes, so when you’re toss the salad, use a gentle folding motion—the same you’d use for folding berries into muffin batter.
Variations
There are so many ways you can customise this vegan tomato and cucumber salad! Try adding cannellini beans or chickpeas for protein, diced avocado for some creaminess, or swap the vegan feta for kalamata olives, which bring some briny flavour to the table. Even marinated tofu is a delicious addition to this salad, and it can take it from side dish to light meal.
Serving Suggestions
I like to serve this salad as a side dish for summery favourites like Grilled Peach, Basil and Vegan “Goat” Cheese Pizza , Quinoa Veggie Burgers , and Caprese Sandwiches with Parsley Pesto . You can also serve it alongside cooked quinoa or cauliflower rice .
How to Store
Leftover cucumber and tomato salad can be stored in an airtight container in the fridge for up to 4 days; just give it a quick toss before serving.
Can This Recipe Be Frozen?
With so many fresh ingredients, this is not a salad that freezes well. Enjoy it fresh!
More Salad Ideas
- Vegan Greek Panzanella Salad
- Greek Cucumber Salad
- Vegan Watermelon Feta Salad with Balsamic Reduction
- Vegan Chickpea Tuna Salad
Ingredients
- 1 long English cucumber , rinsed (approximately 2 cups or 320 grams)
- 12 ounces cherry/grape tomatoes , halved (any color or variety) (approximately 2 cups or 340 grams)
- ½ of a small red onion , thinly sliced (approximately 1⁄2 cup or around 70 grams)
- 2 tablespoons fresh basil , torn or sliced (approximately 20 large basil leaves or 6 grams)
- 3 tablespoons olive oil , 38 grams
- 2 tablespoons balsamic vinegar or lemon juice , 36 grams*
- ½ teaspoon sugar , optional (1 gram)
- 1 ½ teaspoon Italian seasoning , optional (1.5 grams)
- ½ teaspoon Salt , 3 grams
- ½ teaspoon black pepper or red pepper flakes , 1 gram
- ⅔ cup crumbled vegan feta , optional* (approximately 67 grams)
Instructions
- Cut the cucumber into half inch thick slices then cut each slice into quarters.
- Add cucumbers to a medium bowl along with halved tomatoes, red onion, and fresh basil.
- In a small bowl, add olive oil, balsamic vinegar or lemon juice, sugar, Italian seasoning, salt, and black pepper or red pepper flakes. Whisk thoroughly to combine.
- Pour the dressing over the cucumber tomato mixture and use a spoon to toss and coat the vegetables.
- Add the crumbled vegan feta cheese, if using, and give the salad one last toss. Taste and add any additional salt, black pepper, or red pepper flakes if preferred. Serve cold. Store in an airtight food-safe container in the fridge for up to 4 days.
Notes
- Vinegar or Lemon Juice : You can also use equal parts white vinegar or apple cider vinegar as a substitute
- Vegan Feta : I used the store-bought vegan feta by Violife
