High Protein Carrot Cake Overnight Oats (THM E, Pre- or Post-Workout)

These carrot cake overnight oats are a high-protein, Trim Healthy Mama–friendly breakfast that tastes like dessert but fits your goals. They’re perfect for busy mornings, and without the optional walnuts, this recipe is a solid THM E that works great pre- or post-workout.

Each jar is packed with protein from Greek yogurt and protein powder, fiber from oats and chia seeds, and a veggie boost from shredded carrots, so you get steady energy without a sugar crash. I love keeping these in the fridge for a quick snack or a light XO on heavy workout days when I add the nuts.

I have had several people ask me what jars I use. I use these 10 jars from Amazon and they work great!

10 oz Glass Jars with lids

Why You’ll Love These Carrot Cake Overnight Oats

High protein and filling: With Greek yogurt, chia seeds, and 3 scoops of protein powder in the batch, these oats are designed to keep you satisfied and support your muscles.
THM E friendly (or light XO): Made as written without walnuts, this is a Trim Healthy Mama E meal; add a sprinkle of walnuts to lean more XO.
Perfect for meal prep: This recipe makes 4 servings, so you prep once and have grab-and-go breakfasts ready for several days.
Tastes like carrot cake: Warm spices, shredded carrots, optional raisins, and walnuts give you all the carrot cake vibes in a nourishing bowl.

Ingredients for Carrot Cake Overnight Oats (4 Servings)

1½ cups milk of choice (I used 1 cup Fairlife and ½ cup almond milk)
1 cup old-fashioned oats
1 cup non-fat Greek yogurt
3 tablespoons chia seeds
3 scoops protein powder (about 20 grams protein per scoop; cinnamon or a complementary flavor works great)
1 cup shredded carrots
1 teaspoon vanilla extract
Cinnamon and nutmeg to taste (and an optional pinch of cloves)
Sweetener of choice, to taste

Optional add-ins (divided between 4 jars):

1 serving golden raisins
1 serving walnuts, chopped small

Optional per-jar boosters:

½ teaspoon psyllium husk
½ tablespoon baobab powder

How to Make High Protein Carrot Cake Overnight Oats

Blend the base
Add the milk, oats, Greek yogurt, and chia seeds to a blender. Blend for a few seconds until the mixture is combined but not completely smooth.
Add protein and flavor
Add the protein powder, vanilla, and your spices (cinnamon, nutmeg, and an optional pinch of cloves). Blend again for a few seconds until everything is incorporated. Taste and add sweetener and more spices if needed.
Pour into jars
Divide the blended mixture evenly into 4 jars or containers.
Stir in the carrots and raisins
Add ¼ cup shredded carrots to each jar. If using raisins, divide one serving between the four jars (about ¼ serving per jar) and stir to combine.
Add walnuts and boosters (optional)
If using walnuts, break them into small pieces and sprinkle ¼ of a serving on top of each jar. If you want extra fiber and nutrition, add ½ teaspoon psyllium husk and ½ tablespoon baobab to each container and stir well.
Chill and serve
Cover and refrigerate the jars for at least 3–4 hours, or overnight for best texture. Stir before eating and enjoy straight from the fridge.

THM Fuel Notes and Workout Tips

THM E: Keep out the walnuts and stay light with the raisins to keep this recipe in E territory, with healthy carbs and lean protein.
Light XO option: Add the walnuts for a little extra fat if you want a light XO pre- or post-workout. That’s how I love to enjoy it on heavy training days.
Pre- or post-workout: The combo of oats, carrots, and protein makes this a great option before or after your workout for energy and recovery.

How to Store Carrot Cake Overnight Oats

Store your carrot cake overnight oats in airtight jars in the refrigerator for up to 5 days. The mixture will thicken as it sits, so if you like a looser texture, stir in a splash of milk right before serving.

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