The Best Overnight Oats Recipe To Build Muscle & Fuel Your Workout!
Looking for overnight oats for bulking or muscle gain? This make-ahead recipe combines rolled oats, chia seeds, nut butter, banana, milk, and protein powder. The original serving estimate is about 457 calories and 35 g of protein. Use it as a starting point, then adjust the ingredients to fit your appetite and daily energy needs. Preparation takes about five minutes, plus time in the refrigerator.
Bulking overnight oats ingredients
Makes one serving.
- ½ cup rolled oats
- 1 teaspoon chia seeds
- 1 tablespoon almond butter or peanut butter
- ¼ teaspoon ground cinnamon
- ⅛ teaspoon vanilla extract
- ½ medium banana, chopped
- ½ cup unsweetened almond milk, or milk of your choice
- 1 scoop protein powder (the original recipe used a scoop with about 25 g of protein)
How to make overnight oats
- Add the oats, chia seeds, cinnamon, and protein powder to a jar or lidded container. Stir the dry ingredients first to help prevent clumps.
- Add the milk, vanilla, and nut butter. Stir until the powder is mixed in and the oats are evenly coated.
- Fold in the chopped banana. Cover and refrigerate for at least two hours, preferably overnight.
- Stir again before eating. Add a splash of milk if you prefer a thinner texture.
Keep the jar refrigerated at 40°F (4°C) or colder; do not leave it out overnight. FoodSafety.gov’s food-storage guidance explains why prompt refrigeration matters.
How to make higher-calorie overnight oats
If you need more calories for a gaining phase, increase the oats or nut butter, use milk with more energy than unsweetened almond milk, or add yogurt, nuts, or seeds. Add extra liquid as needed to keep the texture creamy. These are optional changes; recalculate the nutrition using your actual ingredients and portions.
Make it work for you
Texture: Rolled oats soften well overnight. Instant oats make a softer jar; steel-cut oats stay much chewier and need a different liquid ratio and longer soak.
Protein: Protein powder is a convenient addition, but brands vary in serving size and protein content. Muscle gain also depends on consistent resistance training and enough total food and protein across the day; one breakfast cannot do that on its own. For more on protein and exercise, see the NIH Office of Dietary Supplements overview.
Toppings: Add berries, extra banana, or chopped nuts just before serving if you like. If you are preparing several jars, keep toppings separate for the freshest texture.
Calories and protein in this recipe
The original version estimated about 457 calories, 35 g protein, 50 g carbohydrates, and 13 g fat per serving for the base recipe. Treat those as an example, not a fixed label: totals change with the brands and portions of oats, milk, nut butter, banana, and protein powder. Higher-calorie additions will change these numbers too. Check the packages you actually use if you track nutrients.
Want more ideas for fitting food and movement into your routine? Explore Grown Strong’s current training programs.