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Creamy, satisfying, and super easy to put together, this High-protein Vegan Overnight Oats have become one of my favourite breakfasts to enjoy. It’s made with only 7 ingredients, with one surprising secret ingredient!
I remember it’s about a year ago that I first learned about overnight oats. Then I totally fell in love with this super easy, make-ahead breakfast.
And recently I’m literally obsessed with this High Protein Vegan Peanut Butter Overnight Oats. I have it almost every morning and still not feel tired of eating it.
I add “high protein” here because these overnight oats definitely are higher in protein content compared to normal overnight oat recipes.
What’s special about this overnight oats ?
- High in protein, more satisfying and nutritious
- Quick and easy to put together, can serve as a meal-prep
- No protein powder used, just 7 easy to get ingredients and one of them is very special/interesting!
What makes this overnight oats high in protein?
I know you might ask, “No Protein Powder! How?” there will be some protein powder, but I don’t lie (as the title says). There’s no protein powder in this recipe. Instead, a secret ingredient will do the job.
It’s white, soft, and very Asian (just like me 🙂). Can you guess what it is?
－－－ Answer below －－－
Yes, it’s tofu, silken tofu specifically.
Also, there’s another thing I love – peanut butter! One tablespoon peanut butter contains about 3-4 gram protein. You can also use peanut powder (peanut flour) if you like. Sometimes I use both.
Another thing that makes this overnight oats high in protein is soy milk. Soy milk is one of the foods that super high in protein, and it’s very easy to get. I usually make my soy milk when I’m in Taiwan. (How to Make Soy Milk)
Okay, one more ingredient that’s high in protein – chia seeds. Chia seeds are not only high in protein, but also super nutritious.
The omega-3 in chia seeds also helps balance the omega-6 in peanut butter. (Studies/articles about omega-3 and omega-6: GB Health Watch, Nutrition and cancer)
Ingredients You Need for This Overnight Oats
- Silken tofu
- Soy milk, unsweetened or sweetened
- Medjool date, or other soft dates
- Vanilla extract
- Rolled oats
- Chia seeds
- Peanut butter, or peanut flour
- Water
- Cinnamon, optional
For substitutions, please take a look at “Questions You Might Have” section and the recipe card.
How to Make High-protein overnight oats
- Blending the tofu: Add the silken tofu, soy milk, pitted dates, and vanilla extract to a blender. Blend until smooth.
- Mix dry ingredients: In an airtight jar, add rolled oats, chia seeds, peanut flour / peanut butter, and cinnamon (if using). Then pour the tofu mixture into the jar.
- Add wet ingredients: Add water to the blender cup/container to mix with the residue mixture. Then pour the water into the same jar.
- Stir all together: Use a spoon to stir all ingredients together evenly.
- Refrigerate: Seal the lid on. Place the jar in the fridge overnight, or at least for 4 hours.
- Serve: Take the jar out from the fridge. Give it a stir before serving. If you find the mixture too thick, you can add more water to thin it out to your liking. Enjoy with chopped nuts, granola, dried fruits, or any toppings you like. (See 10 Must-Try Vegan Granola Recipes for inspiration)
How to Store This Overnight Oats
Store the overnight oats in airtight jars in the fridge. They should last for about 3 days. Give it a stir or add a dash of plant-based milk/water if it’s getting thicker.
Tips for Success
- Make sure to use jumbo rolled oats. Don’t use instant oats because the texture will be completely different.
- Using a blender to blend the tofu with soy milk to make sure the end result is creamy.
- Using a scale for accuracy. Weighing is more accurate than measuring with cups.
- Let it sit long enough. Be patient to let it sit in the fridge for at least 4 hours, so the rolled oats can absorb and get soft.
Questions You Might Have
I don’t have rolled oats, can I use instant oats?
I will say no, unless you don’t mind the change in texture. The one made with rolled oats will still have some texture when you eat it. But the one made with instant oats will become very soft and not so much texture.
Are there other substitutions for peanut butter?
If you cannot have peanuts in any cases, you can also use other nut butter, like almond butter or cashew butter.
What kind of dates can I use?
My top recommendation is Medjool dates because it’s very sweet and soft. But if you cannot get your hand on them, you can also use another type of dates. If the dates are too dry, soak them in filter water for 15 minutes before using.
Final Words
These overnight oats are already flavourful on its own, no need for complicated toppings. Actually, if you added toppings that are strong in flavour, it might overpower the tantalizing flavours of the overnight oats. I usually just add some crushed nuts or granola for more texture and nutty flavours.
Compared to oatmeal (cooked oat porridge), I really prefer overnight oats because it’s not too slimy and mushy. Also, because it’s really important, so I’m going to mention it again: Use jumbo rolled oats, not instant, for the best texture.
I hope you will love this high-protein overnight oat recipe as much as I do. If you make it or have further questions, welcome to let me know by commenting down below.
Love, — Nora
More Vegan Breakfast Recipes:
High Protein Vegan Peanut Butter Overnight Oats
Ingredients
- 85 g silken tofu, (3 oz) drained
- 160 ml soy milk, unsweetened (2/3 cup)
- 1 Medjool dates, (~25 – 30 g) pitted*
- 1 tsp pure vanilla extract
- 45 g rolled oats, (1/2 cup)
- 2 Tbsp chia seeds
- 2 Tbsp peanut butter powder, or pure peanut butter (Homemade Peanut Butter)**
- A pinch of ground cinnamon, optional
- 3 Tbsp drinking water
Instructions
- Blending the tofu: Add the silken tofu, soy milk, pitted dates, and vanilla extract to a blender. Blend until smooth.
- Mix dry ingredients: In an airtight jar, add rolled oats, chia seeds, peanut butter powder/peanut butter, and cinnamon (if using). Then pour the tofu mixture into the jar.
- Add wet ingredients: Add water to the blender cup/container to mix with the residue mixture. Then pour the water into the same jar.
- Stir all together: Use a spoon to stir all ingredients together evenly.
- Refrigerate: Seal the lid on. Place the jar in the fridge overnight, or at least for 4 hours.
- Serve: Take the jar out from the fridge. Give it a stir before serving. If you find the mixture too thick, you can add more water to thin it out to your liking. Enjoy with chopped nuts, granola, dried fruits, or any toppings you like.
Notes
- *Medjool dates: It’s a certain type of dates that are super sweet (in a good way!) and soft. Hence, it’s my top recommendation. But if you cannot get your hand on them, you can also use another type of dates. If the dates are too dry, soak them in filter water for 15 minutes before using.
- **Peanut butter/peanut butter powder: I switch between these two from time to time. The one with peanut butter will taste more creamy and satisfying; the one with peanut butter powder will be lighter in texture. If you cannot have peanuts, you can use another type of nut butter, like almond butter or cashew butter instead. (See How to Make Nut Butter)
- Storage: Store the overnight oats in airtight jars in the fridge. They should last for about 3 days. Give it a stir or add a dash of plant-based milk/water if it’s getting thicker.
- Recommended tools: I use this HOMCOM blender when I’m in the UK and Vitamix when I’m in Taiwan. For more of my favourite baking tools and ingredients, please shop my pantry staples & kitchen tools.
