Skip Nav

Meal Prep 5 Days of High-Protein Overnight Steel-Cut Oatmeal

It Takes Just 10 Minutes to Meal Prep a Week of High-Protein Overnight Steel-Cut Oatmeal

Did you know you can soak steel-cut oats overnight just like you can with rolled oats? If you've never tried overnight steel-cut oats, it is a breakfast game changer! The texture is soft, yet chewier than overnight oats made with rolled oats, and way more satisfying, in my oatmeal-loving opinion.

To make this breakfast even more magical, you can meal prep five in a row (or even seven if you want to do the entire week). Just add all the ingredients to the jar with the milk of your choice. It'll look really runny, but don't worry — the oats and chia seeds will soak it right up, and it'll look like oatmeal in the morning.

This recipe has mashed banana and chopped dates for natural sweetness, and I also added fresh berries in the morning. It was sweet enough for me, but feel free to add a drizzle of maple syrup or some chocolate chips if that's how you like your oatmeal.

You can modify this recipe to whatever flavour explosion you want in your mouth. Use chocolate protein powder instead of vanilla, or add pecans and golden raisins instead of almonds and dates. Not a fan of chia seeds? Use hemp seeds instead. This is your breakfast, so get creative!

Meal Prep 5 Days of High-Protein Overnight Steel-Cut Oatmeal

From Jenny Sugar

Meal Prep 5 Days of High-Protein Overnight Steel-Cut Oatmeal


  1. 2 1/2 bananas
    1 1/2 cups steel-cut oats
    5 tablespoons chia seeds
    2 1/2 servings vegan protein powder (I used Plant Fusion vanilla; 1 serving (1 scoop) is 30 grams, so half (one-half scoop) is about 15 grams)
    5 cups nondairy milk (I used unsweetened soy)
    5 sprinkles of cinnamon
    5 tablespoons raisins or chopped dates
    1 1/2 cups berries or other fruit (save for morning)
    5 tablespoons sliced almonds or other nuts (save for morning)


  1. Grab five mason jars, and mash half a banana in each one using a fork.
  2. Add all the ingredients, except the fruit and sliced almonds, and give it a good stir.
  3. Cover each jar, and let soak for at least 15 hours. Can be stored in the fridge for up to seven days.

Here's the nutritional info for one serving of high-protein overnight steel-cut oats with berries and almonds:


Calories per serving
More from POPSUGAR
From Our Partners
Can Swearing Make Your Workouts Better? Science Says Yes
Tea Advent Calendar For Holiday Wellness Gifts
What to Pack for an Out-of-Town Half Marathon
I Had a Cancer Scare at 25
Why You Shouldn't Tell Someone With Anxiety to Relax
Studies Show Holding Hands Can Relieve Pain
Metabolism-Boosting Foods For Vegetarians
Why You Need a Pap Smear Even If You Haven't Had Sex
How to Ensure Your Doctor Tests For STDs During a Checkup
WW Unveils New myWW Program With New Weight-Loss Plans
Massage Therapist’s Tips For Relieving Pressure and Soreness
How I Manage My Depression and Anxiety Over the Holidays

From Our Partners

Latest Health & Fitness
All the Latest From Ryan Reynolds