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.

Side shot of five glass jars filled with High Protein Cottage Cheese Blended Overnight Oats on a white tablecloth

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. 

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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!

Ingredients for High Protein Cottage Cheese Blended Overnight Oats in white and glass bowls. Ingredients include quick oats, hemp hearts, chia seeds, vanilla extract, cinnamon, cottage cheese, peanut butter, milk and maple syrup.

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

Ingredients for High Protein Cottage Cheese Blended Overnight Oats added to a blender

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.

Ingredients for High Protein Cottage Cheese Blended Overnight Oats being blended in a blender

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.

High Protein Cottage Cheese Blended Overnight Oats with a chocolate coating on top in glass jars

Divide oat mixture between 5 containers. Top with melted chocolate if using and let set in the fridge overnight. 

Two glass jars filled with High Protein Cottage Cheese Blended Overnight Oats on a wooden cutting board and marble counter

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.

Four glass jars containing High Protein Cottage Cheese Blended Overnight Oats on a cream tablecloth

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.

A glass jar of High Protein Cottage Cheese Blended Overnight Oats with a gold spoon

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

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Side shot of five glass jars filled with High Protein Cottage Cheese Blended Overnight Oats on a white tablecloth

High Protein Cottage Cheese Blended Overnight Oats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 10 reviews
  • Author: Lindsay Pleskot, RD
  • 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

Scale

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

  • 1/3 cup dark chocolate chips

  • ½ tbsp coconut oil

Sliced banana & slivered almonds


Instructions

  1. 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.

  2. 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.

  3. Divide oat mixture between 5 containers. Top with melted chocolate if using and let set in the fridge overnight.

  4. When ready to eat, add any additional toppings as desired (sliced banana, nuts etc.) and enjoy!