High-Protein Overnight Oats Recipes for Postpartum Moms (Easy & Healing)

Because postpartum hunger (and healing) is REAL—and granola bars at 6 am just don’t cut it.

These overnight oats recipes were made for the fourth trimester: high in protein, fiber, and healthy fats, low on effort—aka postpartum recipe goals. Whether you’re recovering from birth or supporting someone who is, these grab-and-go meals help you nourish your body while keeping things simple.

Why Overnight Oats Work for Postpartum

In postpartum, food is foundational to healing. But it has to be easy. Like, “I just woke up from a 90-minute nap, my shirt’s covered in milk and tears, and the baby’s hungry again” kind of easy.

That’s where overnight oats shine.

I prep these in almost every home I work in as a postpartum doula, usually shortly after I arrive for an overnight shift so my client can wake up rested with a nourishing breakfast already waiting. One client texted me the next morning after I’d left and said:

“Those oats are SO GOOD! Omg that made breakfast so easy 😭”

Another one said:

“I don’t think I’ve ever eaten something this fast with one hand while nursing. Obsessed.”

That’s the goal. You deserve meals that are not only easy but make you feel cared for, especially in those early weeks and months when everything else feels like too much.

As a certified postpartum nutrition professional and doula, I’m a little obsessed with overnight oats. They’re easy to digest, full of nutrients your body craves, and keep you full without spiking (and crashing) your blood sugar. Plus, the ingredients are usually already in your pantry. No grocery run required—and I’m all for saving a trip to the store with a newborn in tow.

Here are my clients’ favorite recipes for high-protein postpartum breakfasts you can prep in under five minutes, because I know how limited your time is as a new parent.

1. Chocolate Peanut Butter Protein Oats

Tastes like dessert, fuels like a meal. This is one of my go-to high-protein postpartum breakfast recipes—not just for morning energy but also for 2 am snack breaks.

Rich, creamy, and full of postpartum staples like oats, chia seeds, peanut butter, and protein. It kind of feels like cheating breakfast, but you’re healing, and you deserve it.

Servings: 2–3 hearty portions (We don’t do baby-sized breakfasts around here.)

Ingredients:

• 1¼ cups rolled oats
• 2 tbsp chia seeds
• 2 tbsp natural peanut butter (melted—smooth or crunchy will work)
• ½–1 tbsp maple syrup or honey (adjust to taste)
• 1 scoop vanilla or chocolate protein powder + 1¼ cups milk
• (or a ready-to-drink shake, ~11–12 oz)
• Optional: blueberries tossed in maple syrup or honey (store separately)

Instructions:

1. Melt peanut butter for 20–30 seconds.
2. Mix all ingredients (except blueberries) in a bowl.
3. Portion into 2–3 containers now or when serving.
4. Refrigerate overnight.
5. Add blueberries if using, stir, and enjoy.

2. Raspberry Jam Protein Oats

Bright, tangy, and satisfying—this one’s perfect if you’re craving a fruity, fresh postpartum breakfast.

Servings: 2–3 hearty portions

Ingredients:

• 1¼ cups rolled oats
• 2 tbsp chia seeds
• 2 tbsp plain yogurt (for creaminess, protein, and probiotics)
• ½–1 tbsp raspberry jam (or mashed berries and chia seeds with maple syrup)
• 1 scoop vanilla protein powder + 1¼ cups milk
• (or a ready-made vanilla shake, ~11–12 oz)
• Fresh raspberries (for topping)
• Optional: sliced almonds, coconut flakes, or hemp seeds

Instructions:

1. Mix all ingredients (except toppings) in a bowl.
2. Portion into containers.
3. Add fresh raspberries and additional toppings if desired.
4. Refrigerate overnight and enjoy.

3. Pumpkin Pie Protein Oats

Cozy, spiced, and packed with fiber, iron, and healing carbs—basically fall in a jar.

Servings: 2–3 hearty portions

Ingredients:

• 1¼ cups rolled oats
• 2 tbsp chia seeds
• ¼ cup canned pumpkin
• 2 tbsp almond butter or peanut butter
• ½ tsp pumpkin pie spice (or cinnamon + nutmeg)
• 2 tsp maple syrup (adjust to taste)
• 1 scoop vanilla protein powder + 1¼ cups milk
• (or a vanilla protein shake, ~11–12 oz)
• Optional: chopped pecans, cinnamon dusting

Instructions:

1. Mix all ingredients (except toppings) in a bowl.
2. Portion into jars or containers.
3. Add toppings if using.
4. Refrigerate overnight and enjoy cold or warm.

How I Prep These for Clients

These aren’t just recipes I post online—they’re part of my real-life postpartum care toolkit as a doula and nutrition professional.

During overnight shifts, I often prep 2–3 jars in the early morning. That way, when my client wakes up, breakfast is done. No “what should I eat?” spiral. No mess. Just grab a spoon and enjoy the nourishing meal you deserve.

I tweak the recipe depending on each client’s needs:

• No dairy? Use coconut yogurt or skip it.
• Need more calories for milk supply? Add extra nut butter, hemp seeds, or granola.
• Want variety? Rotate flavors or top chocolate oats with raspberries for a twist.

Overnight oats check all three postpartum food boxes:

✅ Easy to eat

✅ Packed with nutrients

✅ Actually satisfying

Whether you're prepping for yourself or doing postpartum meal prep for a new mom, these recipes are designed to support healing and energy without complicating your life.

FAQ: Common Questions I Get From Clients

What protein powder or shake do you recommend?

I love Just Ingredients and Nurri—both have clean ingredients, great flavor, and around 20–25g of protein per serving.

Other good options: OWYN or Primal Kitchen (just check the sugar content and ingredients list).

💡 Pro tip: If using a ready-to-drink shake, aim for 11–12 oz and 20g+ protein.

Can I make these dairy-free?

Absolutely. Use a non-dairy milk (like oat, almond, or coconut) and skip the yogurt or swap for a dairy-free version.

How long do they last in the fridge?

About 4–5 days. Make a batch on Sunday, and you’re set through midweek.

Can I eat them warm?

Yes! Heat in a microwave-safe bowl for 30–60 seconds, and add a splash of milk if needed to loosen it up.

Final Thoughts

You don’t need gourmet meals to heal well after birth—but you do need food that works with your body, not against it.

These overnight oats are one of the simplest ways I support clients (and myself) during the fourth trimester. They're fast to make, endlessly customizable, and actually help you feel better.

Double a batch. Rotate flavors. Leave a spoon in the jar if that’s what it takes.

You deserve food that makes you feel loved, full, and like maybe you can handle the morning chaos.

Enjoy 💛

McKayla Broadhurst

Certified Postpartum Nutrition Professional & Postpartum Doula

Co-owner of Utah Postpartum Care, formerly Bountiful Doulas

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