That Spicy Chick

Strawberry Protein Overnight Oats

Creamy, thick and full of delicious strawberry and vanilla flavors, this strawberry protein overnight oats is easy to make and a delectable healthy breakfast! It’s full of fresh strawberries, packed with protein and fiber, and fantastic for meal prep! It’s also guaranteed to keep you full and fueled for hours!

I’ve been on an overnight oats kick lately and I’d like to introduce you to my latest creation – this Strawberry Protein Overnight Oats!

Even though it tastes like a delicious and creamy dessert, this strawberry flavored beauty is full of all things good for you. We have heart healthy oats, seeds for healthy fats, yogurt and almond milk for the ultimate creamy texture, vanilla protein powder for an extra boost of protein, pops of fresh strawberries mixed into the creamy-pudding-like concoction, and 0 calorie sala syrup (or you can use a zero-calorie or sugar-free strawberry syrup) for the sweetener! ❤️

It’s also quick and easy to make in just a few minutes and doesn’t require any cooking like oatmeal. All you need to do is mix everything together and pop it in the fridge overnight. Then enjoy a lusciously creamy and thick strawberry and sala syrup flavored breakfast the next morning!

This strawberry protein overnight oats is incredibly high in protein and fiber and will start off your morning right! 💪

If you’re looking for more high protein overnight oats recipes, check out my Tiramisu Overnight Oats (it is sublime) and Pumpkin Spice Overnight Oats.

Closeup of bowl with bites eaten of strawberry protein overnight oats.

Why This Recipe Works

  • Quick and easy to make. It doesn’t get easier or quicker than the two-step method of mixing everything together and placing it in the fridge!
  • Delicious pops of fresh strawberries! For REAL strawberry flavors, a little crunch and slight tang to balance out the sweetness!
  • Fantastic for meal prep. It’s meal prep friendly and can be stored in the fridge for 3-4 days.
  • High in protein and fiber. It’s made with high protein and healthy ingredients – oats, almond milk, vanilla protein powder, and Greek style yogurt. It’s also rich in fiber thanks to the oats, chia seeds and flax seeds.
  • Tastes like dessert for breakfast! With the ultra-rich and creamy texture, you’ll feel like you’re eating dessert. Instead, you’re fueling your body with a healthy breakfast that’s made with all sorts of good-for-you ingredients! WIN WIN!

Ingredient Notes and Substitutes

Labeled ingredients for strawberry protein overnight oats on a wooden board.
  • Old Fashioned Rolled Oats: Either gluten-free or regular wholegrain rolled oats will work. Avoid using quick cooking/instant oats if you can as they won’t yield the same creamy and thick texture. Do not use steel cut oats as they will result in a very chewy and dense texture.
  • Fat Free Greek Style Yogurt: You can use fat free or low fat Greek style or Greek yogurt. I used 0% fat Emmi Swiss Premium Greek style yogurt which is wonderfully thick and creamy like Greek yogurt, high in protein and inexpensive. 
  • Fresh Strawberries: To add some fruit to our strawberry protein overnight oats. They help balance out the sweetness with their slight tangy flavor and add more texture.
  • Vanilla Protein Powder: Feel free to use a whey or plant-based vanilla protein powder. I’ve used Rule 1 Vanilla Crème protein powder. It has an impressive 25 grams of protein per 30-gram scoop for just 110 calories! We’ll be using slightly less for this recipe.
  • Unsweetened Almond Milk: Or use any other plant-based or regular milk of your choice.
  • White Chia Seeds: Or use black chia seeds. They add a boost of healthy fats and also help thicken the mixture as they absorb the liquid overnight. 
  • Flax Seeds: Adds healthy fats, protein and fiber. I used brown flax seeds but golden flax seeds can be used too. You could also use ground flax seeds (flaxseed meal) if desired. Alternatively, use more chia seeds instead.
  • 0 Calorie Sala Syrup: I used Lin brand 0 calorie sala syrup here which I found in Bangkok during my last trip. Sala syrup is an artificial sweetener which is meant to imitate the flavor of the sala (also known as salacca) fruit. It tastes similar to strawberry syrup but is sweeter and more fragrant. If it’s not easily available to you, use a zero calorie or zero sugar strawberry syrup (I like Walden Farms’ strawberry syrup). You can also just use regular sala syrup or strawberry syrup if you prefer.
Hand holding bottle of Lin brand zero calorie sala syrup.

Full ingredient amounts are in the recipe card below.

Front view of bowl with strawberry protein overnight oats and protein powder container behind.

How to Make Strawberry Protein Overnight Oats

1. Make the oats base. Mix all the ingredients except the fresh strawberries in a mason jar, sealable airtight container or bowl until combined well.

2. Add the strawberries: Without overmixing, stir in the strawberries gently until combined. 

Unmixed and mixed ingredients for strawberry protein overnight oats in a bowl.

3. Refrigerate. Cover and refrigerate for 4 hours or overnight for the best creamy texture.

Enjoy! Remove from the fridge when ready to eat. Top with sliced strawberries or other berries and a dollop of Greek style yogurt if desired. Then enjoy!

Closeup front view of bowl with spoon and strawberry protein overnight oats.
Spoon holding up a bite of strawberry protein overnight oats above a bowl.

Full detailed instructions are in the recipe card below.

Cook’s Tips

  • Add ¼ teaspoon vanilla extract if using unflavored protein powder. Or you can use vanilla flavo drops.
  • Soak longer in the fridge longer for a creamier texture. I personally like the texture best when this strawberry protein overnight oats have soaked in the fridge for 8-10 hours. However, 4-6 hours is adequate and will yield a thickened and creamy texture.
  • Cover with a sheet of foil or cling wrap if making in a bowl or jar without a lid.
  • Meal prep option. These overnight oats will last for 3-4 days if stored properly in the fridge. You can double, triple or quadruple the ingredients as needed and mix everything in a large mixing bowl. Then divide evenly into jars/bowls, cover and store in the fridge. Grab and go for breakfast, a high protein dessert or snack throughout the week!

FAQs

Where to buy sala syrup?

You can purchase sala syrup at Thai food shops (online or in store) or on Amazon. It may also be available in some Asian supermarkets. For the zero calorie Lin brand one, your best bet is to try finding it online. 

Can I use frozen strawberries in overnight oats?

The short answer is yes, but note that there will be texture differences. The frozen strawberries will be prone to disintegrating when stirred in even if doing so gently. Also, they will be softer than if you were using fresh strawberries and there will be a noticeable amount of excess liquid. However, frozen strawberries will work in a pinch if that’s what you have on hand.

Can I make it with coconut milk?

Yes! Any plant-based or regular whole or skim milk of your choice can be used. I can vouch that the coconut milk version is delicious and delivers a rich texture and creamy coconutty flavor! Unsweetened coconut, cashew, oat, almond, walnut, macadamia, pistachio milk etc. will all work for this strawberry protein overnight oats.

Bites eaten out of bowl with strawberry protein overnight oats topped with sliced strawberries and spoon.

Variations

  • Make it gluten-free. Use gluten-free rolled oats and make sure that the protein powder you’re using is GF certified.
  • Make it vegan/dairy-free. Use a plant-based Greek style or Greek yogurt and a plant-based (not whey) protein powder. 
  • Use another type of berry syrup and berries. Make it with blueberry, raspberry or other berry syrup and stir in fresh blueberries or raspberries instead of strawberries.
  • Use ground chia seeds and flax seeds. The nutrients are better absorbed by your body when these seeds are ground. However, whole seeds are totally fine and are still an excellent source of nutrition.
Spoon with a bite of pink overnight oats and bowl with bites eaten out. Text overlay "Strawberry Protein Overnight Oats" and "thatspicychick.com".

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Print

Strawberry Protein Overnight Oats

Closeup front view of bowl with spoon and strawberry protein overnight oats.

Creamy, thick and full of delicious strawberry and sala flavors, this strawberry protein overnight oats is easy to make and a delectable healthy breakfast! Packed with protein and fiber, it’s guaranteed to keep you full and fueled for hours!

  • Author: Lavina
  • Prep Time: 5 minutes
  • Refrigerating Time: 8 hours
  • Cook Time: 0 minutes
  • Total Time: 8 hours 5 minutes
  • Yield: 1 1x
  • Category: Breakfast
  • Method: Mix
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

Scale
  • 48 grams / ½ cup Old Fashioned Rolled Oats (I used gluten-free oats – note 1)
  • 79ml / ⅓ cup Unsweetened Almond Milk (or any other milk of your choice)
  • 3 grams / 1 TSP Flax Seeds (brown or golden)
  • 4 grams / 1 TSP White Chia Seeds (or use black chia seeds)
  • 20 grams Vanilla Protein Powder (note 2)
  • 15ml / 1 TBLS 0 Calorie Sala Syrup (Lin Brand – or use a zero or low-calorie strawberry syrup – note 3)
  • 100 grams Fat Free Greek Style Yogurt (or use fat free Greek yogurt)
  • 50 grams / ¼ cup fresh Strawberries (about 3 large) – hulled, diced
  • To Serve (optional toppings): Fresh chopped strawberries or other berries, dollop of Greek style yogurt or whipped cream

Instructions

  1. Make the oats base: Combine the oats, unsweetened almond milk, Greek style yogurt, flax seeds, chia seeds, vanilla protein powder, sala (or strawberry syrup) in a mason jar, sealable airtight container or bowl. Mix until combined well and the protein powder has integrated with the rest of the ingredients.
  2. Add the strawberries: Without overmixing, stir in the strawberries gently until combined. Smooth out the top with the back of a spoon.
  3. Refrigerate: Cover with the lid or a small sheet of aluminum foil/cling wrap if using a bowl without a lid. Refrigerate for 4 hours to set or overnight for the best creamy texture. (Note 4)
  4. Serve: Remove from the fridge when ready to eat and top with sliced strawberries or other berries of your choice and a dollop of Greek style yogurt if desired. Then enjoy!

Notes

  1. Oats: For gluten-free old fashioned rolled oats, a ½ cup serving is 48 grams. If using wholegrain old fashioned rolled oats, a ½ cup serving is typically 40 grams.
  2. Vanilla Protein Powder. Use either a whey or plant-based vanilla protein powder. I’ve used Rule 1 Vanilla Crème protein powder. It has an impressive 25 grams of protein per 30-gram scoop for just 110 calories and tastes delicious! If using an unflavored protein powder, add ¼ TSP vanilla extract or use 5 drops of vanilla flavo drops.
  3. 0 Calorie Sala Syrup. I used Lin brand 0 calorie sala syrup. Sala syrup is an artificial sweetener which is meant to imitate the sala (also known as salacca) fruit. It tastes similar to strawberry syrup but is sweeter and more fragrant. If it’s not easily available to you, use a zero-calorie and/or zero-sugar strawberry syrup. You can use regular sala syrup or strawberry syrup if you prefer. Note that nutritional information will vary if doing so.
  4. Soak longer in the fridge longer for a creamier texture. I personally like the texture best when this strawberry protein overnight oats have soaked in the fridge for 8-10 hours. However, 4-6 hours is adequate and will yield a thickened and creamy texture too.
  5. Cover with a sheet of foil or cling wrap if making in a bowl or jar without a lid.
  6. Meal prep option. This overnight oats will last for 3-4 days if stored properly in the fridge. You can double, triple (click ‘2x’ or ‘3x’ at the top of the recipe card) or quadruple the ingredients as needed and mix everything in a large mixing bowl. Then divide evenly into jars/bowls, cover and store in the fridge.
  7. Nutritional Information. The nutritional information provided does not account for optional toppings as amount will vary depending on how much and which toppings you use.
  8. See ‘Variations’ section in the post above for ideas on customizing this overnight oats recipe.

Nutrition

  • Serving Size: 1 serving (whole recipe)
  • Calories: 401
  • Sugar: 6.5g
  • Sodium: 74.4mg
  • Fat: 6.1g
  • Saturated Fat: 1.1g
  • Unsaturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 43.1g
  • Fiber: 8.5g
  • Protein: 34.6g
  • Cholesterol: 4.1mg

Keywords: strawberry overnight oats, strawberry protein overnight oats, high protein strawberry overnight oats,

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