If you love something chocolatey in the morning then you will love these chocolate protein overnight oats. As a dietitian, I’m a big advocate for a high-protein breakfast, but that doesn’t mean it has to be savory. This sweet, chocolatey breakfast gives you all the same benefits while feeling a little more like a treat.
A Quick Look At This Recipe
✅ Recipe Name: Chocolate Protein Overnight Oats with a Malteser-Chocolate Shell
⏰ Ready In: 5 minutes prep + overnight chilling
👩🍳Serves: 1
🔢 Nutrition: Without the chocolate shell: 342 calories | 27 grams of protein | 7 grams of fiber. With the chocolate shell: 484 kcal | 33g protein | 10g fibre
🥣 Main Ingredients: Rolled oats, Greek yogurt, milk, cocoa powder, protein powder, dark chocolate, soy crispies
💚 Why You'll Love It: Tastes like dessert, takes five minutes, and keeps you full all morning.
I am a HUGEEEEEE overnight oats person and I always follow my creamy high-protein oats recipe as a base. Then I switch up the flavors depending on what I'm craving and recently that has been chocolate.
These chocolate protein overnight oats are topped with a crunchy dark chocolate and soy crispy shell that sets on contact with the cold oats. I also used this chocolate shell on my chia seed protein pudding recipe and it went viral, so clearly its loved!
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Why This Recipe Is Good for You
- The protein content is the standout here at ~ 33 grams per serving coming from the combination of Greek yogurt, milk, and protein powder. Protein slows digestion, helps stabilise blood sugar after eating, and supports muscle maintenance, which matters for everyone, not just people training in the gym.
- The fiber content is also worth mentioning. Ten grams per serving comes largely from the rolled oats and chia seeds. Oats contain a soluble fibre called beta-glucan, which has strong evidence behind it for supporting healthy cholesterol levels and helping to slow the rate at which glucose enters the bloodstream after a meal. Chia seeds add both soluble and insoluble fibre, as well as omega-3 fatty acids.
- The Greek yogurt also provides a good amount of calcium, providing almost 400mg per serve. Calcium is very important for bone health and unfortunately I find it never gets the attention it deserves.
- Dark chocolate and cocoa powder contains flavonoids, which are plant compounds associated with heart health.
Key Ingredients
The complete ingredient list with measurements can be found in the recipe card below.
- Rolled oats: I like to use old-fashioned rolled oats when I make overnight oats. You can use instant oats too however please know they tend to turn mushy overnight (however some people like this!). Rolled oats hold their texture much better and give a chewier, more satisfying result. I don't recommend steel-cut oats as they need to be cooked.
- Chia seeds: These absorb liquid overnight and help thicken the oats to a pudding-like consistency. They also contribute fibre and omega-3 fatty acids.
- Greek yogurt: I used a 0% Greek yogurt however any plain Greek yogurt works well here.
- Milk: Any milk works, dairy or non-dairy. However dairy or soy milk will give more protein. I use 2% milk in nearly all my recipes.
- Cocoa powder: Use unsweetened cocoa powder, not drinking chocolate or hot chocolate powder, which contain added sugar. I also prefer to avoid Dutch-processed cocoa as it has less antioxidants as alkalisation can reduce flavanol content.
- Protein powder: I use a chocolate casein protein powder in this recipe, but you can use any protein powder you have. The chocolate flavor adds to the overall chocolate taste, and casein gives the creamiest texture, which works especially well in overnight oats.
- Dark chocolate chips or Lindt squares: I like to use 70% or higher dark chocolate. That usually means higher in cocoa flavanols, lower in sugar, and less processed.
- Soy crispies: These are what give the chocolate shell its crunch. I use KoRo Soy Protein Crispies (UK link) or Smart Life Soy Protein Crisps (US link). They have about 20g of protein for every 100 calorie serving.
Ingredient Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences. I only recommend swapping 1 - 2 ingredients, so the original recipe doesn't completely change.
- Gluten-free: Use certified gluten-free rolled oats and a gluten-free protein powder.
- Dairy-free: Swap the Greek yogurt for a thick coconut yogurt or a high-protein plant-based yogurt, and use a non-dairy milk. Note that the protein content will vary depending on the yogurt you choose.
- Vegan: Use a plant-based protein powder, dairy-free yogurt, and plant-based milk. Make sure the dark chocolate is also dairy-free, as some brands contain milk solids.
- Higher protein: Add an extra half scoop of protein powder, or stir in a tablespoon of hemp seeds for a small protein boost without changing the texture.
- Lower calorie: Remove the chocolate shell.
Please note: This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let me know in the comments below! I'd love to hear how it worked out! 💛
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Recipe Variations
Peanut butter chocolate: Stir one tablespoon of smooth peanut butter into the base before refrigerating. It makes the oats taste like a chocolate peanut butter cup, and the extra fat adds richness.
Mocha: Add half a teaspoon of instant coffee granules to the base. Coffee brings out the chocolate flavour really well and adds a gentle caffeine kick.
Berry and chocolate: Before adding the chocolate shell, top the oats with a handful of fresh raspberries or strawberries. The tartness works really well against the dark chocolate.
Equipment
You do not need any specialist equipment for this recipe. A jar or container with a lid is ideal for storing the oats overnight in the fridge.
These are my current favorite overnight oat containers.
Expert Tips for Making This Recipe
- Use a milk frother if you can to combine the base ingredients before refrigerating. Cocoa powder and protein powder can clump at the bottom, so make sure everything is fully mixed before you put the jar in the fridge.
- Give the oats a stir in the morning before adding the shell. Liquid can settle at the top overnight, especially if your yogurt is on the thinner side.
- Pour the chocolate shell over immediately after mixing. It sets fast, so do not let it sit in the bowl or it will start to firm up before you get it onto the oats.
- If you prefer thicker oats, reduce the milk slightly or add an extra teaspoon of chia seeds. For a looser texture, add a splash more milk in the morning before serving.
- Add the chocolate shell fresh each morning for the best crunch. It softens overnight if added the evening before.
Storage
Fridge: The oat base keeps in the fridge for up to four days (just check the date of the milk you use) in a sealed jar or container. Add the chocolate shell fresh each morning for the best texture.
Freezer: I don't recommend freezing overnight oats.
Make-ahead tip: Batch-prep three or four jars of the base on a Sunday and you have most of your weekday breakfasts sorted with almost no effort. The chocolate shell takes about two minutes each morning.
Nutrition Notes
For the nutrition calculation I used 2% semi-skimmed milk, 0% fat Greek yogurt, chocolate casein protein powder and 2 squares lindt 70% dark chocolate.
If you omit the chocolate shell the recipe provides 342 calories, 27 grams of protein and 7 grams of fiber per serving.
Nutrition information was calculated using the USDA FoodData Central database and verified brand data for accuracy. Estimates are based on the exact ingredients and amounts listed, so your numbers may vary slightly depending on the brands and measurements you use.
FAQ
Yes! Overnight oats can 100% be eaten warm. If you do heat them, the shell will obviously melt but it will melt into the rest of the oats which I'm sure will also be delicious.
At least four hours, but overnight is ideal. The longer they soak, the creamier and more pudding-like the texture becomes.
Soy crispies are puffed soy pieces, similar to puffed rice but higher in protein. They give the chocolate shell its crunch. You can find them in health food shops or online. I use KoRo Soy Protein Crispies (UK link) or Smart Life Soy Protein Crisps (US link). If you cannot get them, puffed rice is the closest swap and works well as a substitute.
No, you can leave it out. The Greek yogurt and milk still provide a decent amount of protein without it.
More High Protein Breakfasts You'll Love
📖 Recipe
Chocolate Protein Overnight Oats with a Malteser-Chocolate Shell
Equipment
Ingredients
For the oat base:
- 120 milliliters milk of choice ½ cup
- 1 tablespoon protein powder chocolate or vanilla flavour
- 1 tablespoon unsweetened cocoa powder
- 40 grams rolled oats ½ cup
- 100 grams plain Greek yogurt 0.4 cup
- 1 teaspoon chia seeds
- 0.25 teaspoon vanilla extract
- 1 pinch salt
- 1 teaspoon maple syrup optional, depending on how sweet you like it
For the crunchy chocolate shell:
- 1 to 2 tablespoons dark chocolate chips or 1 to 2 squares of 70% Lindt dark chocolate
- 0.25 teaspoon coconut oil
- 1 tablespoon soy crispies
Instructions
- Add the rolled oats, milk, Greek yogurt, cocoa powder, protein powder, chia seeds, vanilla extract, and salt to a jar or bowl. Add the maple syrup if using. Stir well until fully combined with no dry patches.120 milliliters milk of choice, 1 tablespoon protein powder, 40 grams rolled oats, 100 grams plain Greek yogurt, 1 teaspoon chia seeds, 0.25 teaspoon vanilla extract, 1 pinch salt, 1 teaspoon maple syrup, 1 tablespoon unsweetened cocoa powder
- Cover and refrigerate overnight, or for at least 4 hours, until the oats have absorbed the liquid and thickened to a creamy consistency.
- When ready to eat, melt the dark chocolate and coconut oil together in a small microwave-safe bowl. Heat in 20-second bursts, stirring between each, until fully melted and smooth.1 to 2 tablespoons dark chocolate chips, 0.25 teaspoon coconut oil
- Stir the soy crispies into the melted chocolate until evenly coated.1 tablespoon soy crispies
- Pour the chocolate and soy crispy mixture over the chilled oats immediately. It will set on contact with the cold oats, forming a crunchy shell on top. Eat straight away for maximum crunch.
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Notes
- Fridge: The oat base keeps for up to 4 days in a sealed container (just check the date of the milk you use). I recommend adding the chocolate shell fresh each morning if possible.
- Stir the base thoroughly before refrigerating, or ideally use a milk frother to combine the base ingredients. Cocoa and protein powder can clump, so make sure everything is fully mixed.
- Give the oats a quick stir in the morning before adding the shell, as liquid can settle at the top overnight.
- Pour the chocolate shell on immediately after mixing. It sets fast, so do not let it sit in the bowl.
- Add the shell fresh each morning for the best crunch. It softens if added the night before.
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