Name: High-Protein Maple-Cinnamon Overnight Oats
Total time: 12 h 10 min
Yield: Serves 2
Ingredients: 1 cup old-fashioned rolled oats; ¾ cup 1 percent or skim milk; ¼ cup hemp seed hearts; 3 tablespoons sliced or slivered almonds, toasted; 1 tablespoon maple syrup, plus extra for drizzling; 2 teaspoons chia seeds; ½ teaspoon ground cinnamon; Fresh fruit, sliced (optional); Plain Greek yogurt (optional)

Time

10 minutes plus 12 hours soaking

Yield

Serves 2

Ingredients

Ingredient check list

1 cup old-fashioned rolled oats

¾ cup 1 percent or skim milk

¼ cup hemp seed hearts

3 tablespoons sliced or slivered almonds, toasted

1 tablespoon maple syrup, plus extra for drizzling

2 teaspoons chia seeds

½ teaspoon ground cinnamon

Fresh fruit, sliced (optional)

Plain Greek yogurt (optional)

Test Kitchen Techniques

Why This Recipe Works

Turn classic overnight oats into a more substantial, nutrient-packed breakfast by including additional sources of protein and fiber. We add hemp seed hearts, chia seeds, and toasted almonds—each contributing protein, healthy fats, and layers of texture. A touch of cinnamon adds warmth, while a drizzle of maple syrup brings gentle sweetness without excess sugar. Reduced-fat milk keeps the mixture creamy yet light. Everything comes together in minutes, then rests overnight so the oats soften and the flavors meld. By morning, you’ve got a ready-to-eat breakfast that’s hearty, energizing, and naturally wholesome.

Before You Begin

Hemp seed hearts are sometimes labeled shelled hemp seeds; don’t use ground hemp or hemp powder. You can refrigerate the oat mixture for up to 36 hours; after 12 hours, stir the mixture, then divide it between individual storage containers. Serve with sliced fresh fruit for even more fiber, and plain Greek yogurt for extra protein. This recipe can be easily doubled. This recipe is included in The Complete High-Protein Cookbook.

Instructions

Combine all ingredients in bowl. Cover and refrigerate until oat mixture is fully hydrated, about 12 hours. Stir oats to recombine. Drizzle individual portions with extra maple syrup before serving.