High Protein Cottage Cheese Blended Overnight Oats
This high protein cottage cheese overnight oats recipe was designed with meal prep in mind. Packed full of protein from the creamy cottage cheese and hemp hearts, fiber from the oats and chia seeds, and nourishing fats from the peanut butter, you can blend this up in 10 minutes and set it and forget it for a week of grab and go snacks that will keep you feeling full and satisfied.
Let’s get into some real talk about snacks. As a Registered Dietitian, the topic of snacking comes up a lot. It’s gotten a bad rep over the years but it is one of the most powerful tools to increase energy, balance blood sugars, and regulate hunger, ultimately helping you to feel your best mentally AND physically.
This may surprise you but intentionally adding snacks into your life is one of the best ways to support intuitive eating. We often hear that skipping meals can make you feel sluggish, moody, and out of control around food but this also includes snacks. That’s right, not eating enough and not eating regularly enough throughout the day can make you feel like your cravings are out of control (more on managing cravings here).
With some of the biggest challenges for our clients being feeling out of control around food and just not knowing what to eat, I love creating snack recipes that not only support your energy and nutritional needs, but taste amazing and will help support blood sugars throughout the day so you can approach meal time feeling calm, peaceful and intentional. These high protein chocolate-y overnight oats are packed with protein (hence the name), fiber, and satiating fats making it the perfect PFF snack combo. Not only do I find the flavor and texture so satisfying, they actually keep me full throughout the morning or afternoon.
So the next time you’re feeling low energy, like your mood is all over the place, or that you just can’t seem to get a handle on those cravings, ask yourself “did I eat regularly enough today?” and if the answer is no, try adding 1 to 2 of these meal prep snack ideas in between meals and see the difference it makes!
Main Ingredients & Substitutions for These Blended Overnight Oats
Oats: I used quick oats for this recipe but you can use rolled oats if that’s what you have in the pantry. I love using them in all sorts of my snack recipes (like in these peanut butter cups). They provide a hearty and satisfying base while being an excellent source of fiber, which helps with digestion and keeps you feeling full.
Hemp hearts: I blend hemp hearts into this recipe for an extra boost of protein (plus other delicious nutrients, more on that here). If you don’t have hemp hearts, you can blend in flax seeds or top the overnight oats with chopped nuts when you’re ready to enjoy them.
Chia seeds: Chia seeds serve as a thickening agent in overnight oats. They absorb liquid and create that pudding-like texture I love in this recipe. I used white chia seeds because that’s what we had in our pantry but you can use any type, they all serve the same purpose. You can use ground flax seed if you don’t have chia just be aware that this may slightly change the flavor and texture.
Cottage cheese: I am a huge cottage cheese fan and the kids are too. We always have a tub in our fridge. I love making a batch of my strawberry cottage cheese ice cream for a quick snack. In this recipe, cottage cheese plays a key role – it adds that creaminess factor and makes the texture of these overnight oats so yummy. You can use Greek yogurt or a vegan yogurt option if cottage cheese isn’t your jam.
Peanut butter: PB adds that nutty flavor in this recipe. It also has nourishing fats that help us keep full and satisfied in between meals. Win-win. You can substitute with almond butter, cashew butter, or any other nut or seed butter you prefer.
Milk: Milk is what helps blend this delicious snack all together. You can use any dairy or non-dairy variety you choose. We had 2% milk in the fridge, so that’s what I used. I recommend substituting for plain or unsweetened flavored milks. If you do use a sweetened milk like vanilla oat or soy milk, you may want to modify the amount of vanilla extract and maple syrup you use. Just taste as you go and add according to your preference.
Maple Syrup: Maple syrup is one of my go-to sweeteners for smoothies, chia puddings, and overnight oat recipes. We always have some on hand and I love the flavor it adds to a dish. You can use honey, sugar, or agave nectar if you prefer. If you are subbing it out for a different sweetener, make sure to start by adding a little and tasting as you go. Different sweeteners will have different levels of sweetness and it’s always easier to add more than take away.
How to Make These Blended Overnight Oats
To a blender add the oats, hemp hearts, chia seeds, vanilla, cinnamon, cottage cheese, peanut butter, milk, maple syrup, and salt. Mix the ingredients together until well combined. Blend until smooth, about 1 to 2 minutes, scraping down the sides if needed.
To make the chocolate sauce (optional): In a microwave-safe bowl, add the dark chocolate and coconut oil and microwave in 30 second intervals, stirring in between making sure the chocolate is a smooth consistency and doesn’t burn.
Divide oat mixture between 5 containers. Top with melted chocolate if using and let set in the fridge overnight.
When ready to eat, add any additional toppings as desired (sliced banana, nuts etc.) and enjoy!
Common Mistakes and Fixes
This is a relatively easy recipe to follow, however as you become more familiar with this recipe, you might start to eyeball the ingredients (I do this all the time to save dishes and time) you might find you run into some of these issues.
Oats are not your desired consistency: You want the blended oats to be a smooth and thick batter-like consistency. If you find your blended mix is too thin, add extra oats, chia seeds, or another thickening agent, and blend again. Then, refrigerate for a bit longer to allow these ingredients to absorb some of the liquid and thicken the mixture.
If you find your mix is too thick, gradually add more liquid (milk or water) and blend again until you reach your desired consistency. Note: It’s easier to thin them out gradually rather than adding too much liquid all at once.
Not the right level of sweetness: Getting the sweetness level just right can be tricky, as your preference may vary not only from mine but from day to day. Sometimes I like things a little sweeter and other days I don’t.
Taste your blended oats and adjust the sweetness by adding a bit more sweetener if needed (maple syrup, honey, or sugar), or if too sweet, add more oats or yogurt. Start with small increments and keep tasting until it’s to your liking.
Nutritional Benefits of High Protein Cottage Cheese Overnight Oats
I always look to create snack recipes that follow the PFF combo (protein, fiber, and fats). This combo helps keep our blood sugars stable and keeps us feeling both full and satisfied in between meals.
Oats: Oats are a staple in our household. I always have a giant-size bag somewhere in our pantry. They’re so quick to whip up (something this busy mom needs) and are nutritional powerhouses. For one, oats are packed with fiber. Half a cup of oats has 4 to 5 grams of fiber and is a particularly good source of soluble fiber, known to help lower cholesterol. They also help regulate our blood sugar levels and provide a feeling of fullness
Oats are also rich in micronutrients. That same half cup serving has almost 65% of your daily requirement of manganese, 15% of your daily requirements of magnesium, phosphorus and vitamin B1, and 10% of your daily requirement of vitamin B5. All that in those tiny little oats!
Cottage cheese: Cottage cheese is having its moment on social media, but I’ve always been a lover of this delicious, creamy cheese. First off, 1 serving of cottage cheese is packed with protein (nearly 15 grams per half cup!). Protein helps rebuild and repair muscles and other connective tissue and also keeps us full and fueled longer after eating.
Cottage cheese is also rich in calcium, selenium, B12, and riboflavin. Micronutrients that work behind the scenes to help keep our bodies feel and function at their best.
Hemp hearts: Hemp hearts are one of the best plant-based sources of omega-3s which are important for our heart and brain health. Plus they have anti-inflammatory properties. They’re also a great source of plant-based protein and contain essential amino acids. Besides this recipe, I love adding a tablespoon or two into a smoothie for an extra boost of nutrition.
Chia seeds: Chia seeds are incredibly rich in fiber. Like hemp hearts, they’re also a great source of omega-3s and antioxidants, which help protect our cells from free radical damage. They also contribute to that feeling of fullness after eating.
Recipe, Kitchen & Time-Saving Hacks
As life keeps getting busier with my two little ones, I find I am constantly looking for hacks so I’m not spending all my time in the kitchen and able to do the things I love.
Meal prep this snack: It’s always easier to double a recipe than to make it twice. It’s less dishes, less measuring, and less pulling out ingredients (which can take longer than I’d like to admit sometimes). This recipe makes 5 servings, so if you want grab- and- go snacks for the whole family throughout the week, double or triple this recipe. Store in one large airtight container or in individual serving size containers or jars in the fridge for 5 to 7 days.
Skip the chocolate shell: I know, I know. How can you skip the best part of this recipe? While I love hitting through that chocolate shell, there are other ways you can add that chocolate-y goodness without dirtying another dish or spending time getting the perfect pour. Once the oats are blended, mix in ¼-⅓ cup of dark chocolate chips or top each container with 1 to 2 tablespoons of chocolate chips. You will get the same delicious result. (If you do have time, try it with the chocolate shell, the kiddos loved it!)
If you make these High Protein Overnight Oats, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
High Protein Cottage Cheese Blended Overnight Oats
- Prep Time: 5
- Cook Time: 4 hours
- Total Time: 4 hours 5 minutes
- Yield: 5 1x
Description
This high protein cottage cheese overnight oats recipe was designed with meal prep in mind. Packed full of protein from the creamy cottage cheese and hemp hearts, fiber from the oats and chia seeds, and nourishing fats from the peanut butter, you can blend this up in 10 minutes and set it and forget it for a week of grab and go snacks that will keep you feeling full and satisfied.
Ingredients
2 cups quick oats
½ cup hemp hearts
¼ cup chia seeds
2 tsp vanilla extract
1 tsp cinnamon
2 cups cottage cheese
1/3 cup peanut butter
2 cups milk of choice
1/3 cup maple syrup
Pinch of salt
Optional Toppings
Chocolate shell & pinch of flaky salt
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1/3 cup dark chocolate chips
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½ tbsp coconut oil
Sliced banana & slivered almonds
Instructions
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To a blender add the oats, hemp hearts, chia seeds, vanilla, cinnamon, cottage cheese, peanut butter, milk, maple syrup, and salt. Mix the ingredients together until well combined. Blend until smooth, about 1 to 2 minutes, scraping down the sides if needed.
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To make the chocolate sauce (optional): In a microwave-safe bowl, add the dark chocolate and coconut oil and microwave in 30 second intervals, stirring in between making sure the chocolate is a smooth consistency and doesn’t burn.
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Divide oat mixture between 5 containers. Top with melted chocolate if using and let set in the fridge overnight.
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When ready to eat, add any additional toppings as desired (sliced banana, nuts etc.) and enjoy!
As a vegetarian, I am always looking for ways to increase my protein intake and the same old oatmeal bowl can get boring!! I made these oats (with honey instead of maple syrup cuz that’s all I had!), and they were delicious!! Such a yummy treat or breakfast to take with me to the office. I’ve also never blended overnight oats before so that was something new for me!! Thank you for the recipe. I loved it and will definitely make it again!
You are so welcome! So happy you loved these Haley. Happy to hear they earned a spot in the regular rotation. Enjoy!
Such an absolutely AMAZING, easy, versatile and beyond scrumptious recipe. I have this saved and will be making it over and over. I added shredded coconut and berries to mine this time. We’ll see what next time brings. It stores super well in an air tight container for the week. This is exactly the switch up to my routine I didn’t even know I needed. So very GRATEFUL!!!
I’m so happy to hear this was such a hit and can bring some new inspo to your routine! I love the idea of the shredded coconut and berries. Will have to try. Happy meal prepping Olga!
Loved this recipe. I used plain greek yogurt instead of the cottage cheese & used the Lily dark chocolate chips (stevia sweetened) for the topping. Great breakfast for when I’m running out the door to workout or go to work.
So happy to hear that you loved these, Lynn! And thank you for sharing your tip about swapping Greek yogurt, I’m sure this will be helpful for other readers. Happy to be a small part of your day and helping fuel those workouts!
O-M-G! These breakfast bowls are a life-saver. I am HOOKED!
Since I was on a steroid medication for 3 years, I got pre-diabetes. I’m supposed to eat more protein and fiber and less carbs.
But with autism, ADHD, and former anorexia in the mix, food is always a battle. 😪
Texture issues, temperature issues, anxiety, etc.
This website was the first my dietician sent me to try and find more recipes that are packed with protein and are less sugar than my vice, Special K Red Berry.
Well, these overnight oats are my new addiction! They’re lovely!
Here are some changes I made and some reasons I like these so much!
First off, I subbed hemp hearts and chia seeds for unsweetened coconut and flax.
I love the texture and taste of flax more than hemp or chia. It’s just got that warm nutty flavor that I can’t resist!
The coconut was a sub for hemp hearts simply because I didn’t have hemp on hand until the next Costco run.
Personally, I’ve never been able to get into hemp hearts. I find they taste too “green” for me and the price is so much more than flax or coconut.
I also used a Blendtec blender, resulting in a creamy, delicious, batter-like texture! It’s very think and really fills you up.
I tried putting the chocolate disk on top.
However, I guess the chocolate cooled very quickly, so I found that it solidified before spreading out.
As such, I wasn’t able to puncture the shell with my spoon the next day.
I like the chocolate, but I may recommend just tossing a couple chocolate chips on top (I used semi-sweet from Costco) for easier eating.
The best part about this recipe is that it only uses the blender jar for a bowl! Not a ton of extra dishes.
Since I’m cooking just for myself, I now have an entire 5 days of breakfast sorted for me! (Minus the one I ate when I got out of hospital last night 🤭)
These are definitely going to be a new staple!
YAYYY! I am so happy you are loving these Oats Phadia and that they are meeting all of your needs! Thanks so much for sharing all of your substitutions and experience with the recipe! As a fellow coconut lover I will have to try! Also great tip re chocolate chips (speeds up the recipe too in a pinch! I sometimes just mix in chocolate chips and add walnut pieces too–so good! I hope this recipe serves you for years to come! So happy to have you here and look forward to hearing your experience with other recipes!
Love this recipe! Overnight oats are a total game changer, I actually first tried them following your recipes Lindsay! I never thought to put cottage cheese in them, so good 👏
Yay!! That makes me so happy, so glad you enjoyed this recipe and can add overnight oats to your recipe list! Enjoy Mal!
Loved this recipe! I hadn’t ever thought to use cottage cheese. I was tired of regular overnight oats and this was the perfect switch! The chocolate topping was extra 😋
Will definitely be making this again!!
The cottage cheese works so well hey?! So happy you enjoyed!
I will be making this recipe over and over! The chocolate topping was perfection. I would have never thought to use cottage cheese – such a great booster!
Absolutely! Cottage cheese is such a versatile ingredient, I’m happy to hear you liked it in this recipe! Enjoy!
This recipe looks great but I can’t find any nutritional information for your recipes. I am trying to increase my protein to at least 30g per meal in an effort to build muscle. Could you please provide this information?
Hi Sandra! With a focus on intuitive eating I haven’t published nutritional info in the past, but I know there are many different reasons this can be useful so thank you for the feedback! With a quick calculation though I can tell you there are just over 30 g protein per serving in these!
These are my absolute favourite overnight oats! They are sooooo delicious and they keep me full until lunchtime every day. My coworkers joke that I’m eating cookie dough but it literally is that good. I haven’t done the chocolate shell because I’m a wee bit lazy sometimes, but I just throw chocolate chips on top and it adds a nice crunchy texture and flavour.
You and me both Lauren!! Love having this one in the fridge. Guess those co workers need to get on it! Haha. So glad you’re enjoying it and love the chocolate chip time saving hack!