High Protein Caramel Peanut Butter Overnight Oats (Meal Prep Friendly)

January 19, 2026 Jennifer Overstreet

High Protein Caramel Peanut Butter Overnight Oats (Perfect for Meal Prep)

As a health and wellness coach, the search is always on for breakfasts that taste indulgent but actually keep you energized and satisfied all morning. These High Protein Caramel Peanut Butter Overnight Oats were born from that need—a creamy, protein-packed, prep-ahead breakfast that feels like dessert but fuels like a pro.

This recipe quickly became a post-gym favorite because it’s ready when you are, easy to grab between clients or kid drop-offs, and filling enough to carry you through a busy morning. After some experimenting, blending before adding the protein powder turned out to be the game-changer, creating a silky, pudding-like texture that feels like a treat without derailing your goals.

You can lighten the calorie load by minimizing the dates. I used 2 servings of medjool dates for 4 jars, and topped each jar with about 1/2 a date. For peanut butter taste with little calories, use peanut butter powder and skip topping each jar with peanut butter. This is my preworkout meal. I want the fats and the carbs.

Why You’ll Love These High Protein Overnight Oats

Over 20g of protein per serving, depending on the protein powder you use.
Loaded with texture: Chopped dates, creamy peanut butter, and a sprinkle of hemp seeds add chew, crunch, and extra nutrients.
Perfect for meal prep – make 3-4 jars at once and breakfast is done for days.
Balanced, energizing fuel from oats, chia seeds, and Greek yogurt.
Trim Healthy Mama and macro-friendly, ideal for a balanced eating lifestyle.

Ingredients for Caramel Peanut Butter Overnight Oats

1 ½ cups milk of choice (almond, oat, or fairlife for extra protein)
1 cup rolled oats
3 tablespoons chia seeds
1 cup nonfat Greek yogurt
1 teaspoon vanilla extract
Optional: ½ teaspoon caramel extract for richer flavor
2 servings of chopped dates
2–3 scoops protein powder, I used 2 1/2 scoops (vanilla or caramel flavor recommended)
Sweetener of choice, to taste
Optional: 1–2 tablespoons PB powder or natural peanut butter (I didn’t add any to this part, I just topped my jars with sugar-free peanut butter)

Toppings (for each jar):

1/2-1 chopped date
2 teaspoons sugar-free peanut butter
1 tablespoon hemp seeds

How to Make High Protein Caramel Peanut Butter Overnight Oats

1. Blend the base

Add milk, rolled oats, chia seeds, Greek yogurt, vanilla, caramel extract (if using), and dates to a blender. Blend until completely smooth and creamy.

2. Add protein powder last

Add protein powder and pulse just until combined. Avoid over-blending at this stage to prevent the oats from becoming overly thick or chalky.

3. Taste and adjust

Taste the mixture and add your preferred sweetener, extra caramel extract, or PB powder if you want a stronger peanut butter flavor. Stir or pulse briefly to combine.

4. Portion into jars

Divide the mixture evenly into 3-4 jars or containers with lids. Aim for similar amounts in each jar for consistent portions and macros. I weighted each jar.

5. Top for texture and nutrition

Before sealing, top each jar with ¼ chopped date, 2 teaspoons sugar-free peanut butter, and 1 tablespoon hemp seeds. These add chew, healthy fats, and a satisfying crunch.

6. Chill overnight

Refrigerate the jars for at least 4 hours or overnight. This allows the oats and chia seeds to absorb the liquid and thicken.

7. Serve and enjoy

Stir before eating for a fully combined texture or enjoy as-is if you like the layered look. Add a sprinkle of sea salt or a drizzle of sugar-free caramel sauce for an extra “treat” factor.

Coach’s Tip: Mastering the Creamy Texture

After years of testing high-protein breakfast recipes, one method stands out for this one: blend everything except the protein powder first. Over-blending protein powder tends to create an overly thick, almost paste-like texture, but this technique keeps your overnight oats luxuriously creamy.

For thicker oats, simply use a little less milk. For a lighter, more spoonable texture, stir in an extra ¼ cup of milk before refrigerating or right before serving. Adjusting the liquid gives you full control over how rich and thick your high protein overnight oats turn out.

Nutrition and Benefits

Oats are a whole grain rich in soluble fiber, which supports heart health, promotes fullness, and helps with steady energy levels throughout the morning. Whole grain oats can also contribute to better blood sugar control and improved digestive health when enjoyed as part of a balanced diet.

Greek yogurt and protein powder add high-quality protein, while chia and hemp seeds provide healthy fats, omega-3s, and extra fiber for staying power. Together, these ingredients create a balanced macronutrient profile—complex carbs, healthy fats, and robust protein—ideal for recovery, sustained energy, and satiety.

Frequently Asked Questions (FAQs)

Can I make these oats dairy-free?
Yes. Use a plant-based milk such as almond or oat milk, choose a dairy-free yogurt like coconut or soy yogurt, and swap in a vegan protein powder.

How long do they last in the fridge?
Stored in sealed jars or containers, these high protein overnight oats will keep well for about 4–5 days in the refrigerator, making them perfect for weekly meal prep.

Can I skip blending?
You can. Blending gives a creamy, mousse-like texture, but if you prefer more traditional overnight oats with chewy pieces, simply stir everything together in a bowl or large measuring cup instead of blending.

What type of protein powder works best?
Vanilla, peanut butter, or a caramel-flavored whey or plant-based protein powders work especially well here. Since many protein powders include sweeteners, start with a small amount of additional sweetener and adjust to taste.

Print Pin