Maple Pecan Protein Overnight Oats (30g+ Protein)

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These Maple Pecan Protein Overnight Oats are everything you love about a cozy fall breakfast in one creamy, make-ahead jar.

Sweet maple syrup, crunchy pecans, warm cinnamon, and creamy oats come together with Greek yogurt and protein powder to create a satisfying breakfast with over 30 grams of protein.

Whether you’re meal prepping for the week or looking for an easy grab-and-go breakfast, this recipe is perfect for busy mornings and crisp fall days.

Table of Contents

Why You’ll Love This Recipe

Over 30g of protein per serving
Easy overnight meal prep
Rich maple flavor with crunchy pecans
Creamy and filling
No cooking required
Perfect for fall breakfasts
Made with simple, wholesome ingredients

Ingredients

1/2 cup old-fashioned rolled oats
1/2 cup plain Greek yogurt
1/2 cup unsweetened almond milk (or milk of choice)
1 scoop vanilla protein powder*
1 tablespoon pure maple syrup
2 tablespoons chopped pecans
1 tablespoon chia seeds
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
Pinch of salt

* This is the vanilla protein powder I make sure to always have on hand.

Optional Toppings

Toasted pecans
Extra maple syrup
Cinnamon
Sliced banana
Diced apples
Hemp hearts
Pumpkin seeds
Granola

Instructions

Add all ingredients to a mason jar or airtight container.
Stir until everything is thoroughly combined.
Cover and refrigerate for at least 6 hours or overnight.
Stir before serving and add your favorite toppings.

Tips for the Creamiest Overnight Oats

Full-fat Greek yogurt creates an extra rich, creamy texture.
Toast the pecans before adding them for even more flavor.
Add a splash of milk before serving if you’d like a thinner consistency.
Pure maple syrup gives the best flavor compared to pancake syrup.

Healthy Add-Ins

Customize your oats with even more nutrition.

Want to try making your own jelly at home?

Get my free guide with 8 easy, beginner-friendly jelly recipes you can confidently make.

1 scoop collagen peptides for extra protein
3–5 grams creatine monohydrate for muscle support and recovery
Ground flaxseed
Hemp hearts
Pumpkin seeds
Chopped walnuts
Chopped almonds
Vanilla extract
Extra cinnamon

Meal Prep Tips

Prepare several jars on Sunday for quick breakfasts all week.

Store covered in the refrigerator for up to 4 days.

High Protein Drink Ideas

Frequently Asked Questions

Can I use quick oats?

Yes. Quick oats will create a softer texture, while old-fashioned oats provide a heartier bite.

Can I make these dairy-free?

Absolutely. Use your favorite dairy-free Greek-style yogurt and plant-based protein powder.

Can I freeze overnight oats?

Yes! Freeze individual jars for up to 3 months. Thaw overnight in the refrigerator before eating.

Do I have to toast the pecans?

No, but toasting them adds a richer, nuttier flavor that pairs perfectly with maple.

More Protein Overnight Oats Recipes

If you enjoy this recipe, be sure to try these other high-protein favorites:

You may also enjoy our guide to 10 Healthy Add-Ins for Protein Overnight Oats, where you’ll find ideas like collagen peptides, creatine, chia seeds, flaxseed, hemp hearts, Greek yogurt, nut butter, fruit, pumpkin seeds, and warming spices to customize every jar.

These Maple Pecan Protein Overnight Oats are creamy, comforting, and packed with protein, making them a breakfast you’ll look forward to all week.

With warm maple flavor, crunchy pecans, and wholesome ingredients, they’re perfect for fall meal prep, cozy mornings, or anytime you want a nutritious breakfast that’s ready when you are.

Follow my overnight protein oats board on Pinterest.