As I previously shared, I’ve been focusing on consuming more high quality protein (30g+ per meal) and have been noticing a huge difference in my mood, energy and hunger levels, not to mention my muscle tone and body composition! 

And while it’s important to consume this macronutrient at every meal, my clients (as well as myself) notice the biggest difference when we emphasize it first thing in the morning (more on that below).

Savory breakfast options like eggs, sausage, etc. tend to be the easiest way to consume protein, but I have to admit I still crave sweet breakfasts most mornings, and I’ve made it my mission to create delicious, hormone-healthy options for myself and any others out there in my boat (I SEE YOU!).

Enter in these high protein carrot cake overnight oats. Not only does one serving contain 30g of protein, but this recipe is also rich in healthy fats, fiber and gut-friendly probiotics, while tasting like your favorite dessert. BONUS — It’s a quick and easy grab and go option perfect for busy weekday mornings. 

Snag all of the details and this super easy recipe below. 

 

WHY A PROTEIN-RICH BREAKFAST IS IMPORTANT FOR HORMONE BALANCE

Not only is consuming enough protein daily important for a symptom-free menstrual cycle and balanced hormones, but it’s particularly beneficial to start your day off with a protein-rich breakfast (around 30g of protein), as it sets the tone for how your blood sugar (and thereby hormones) respond the rest of the day. 

This is because upon waking, our blood sugar is typically very low, or in a fasting state, after not eating all night. Thus when we opt for coffee or eat a sweet or carb-heavy breakfast first thing (like pastries, cereal, doughnuts, etc.) the glucose enters our bloodstream quickly, leading to a massive spike, triggering a rush of insulin to remove the excess glucose, thereby resulting in a subsequent crash, increased fat storage, decrease in energy and intense cravings throughout the entire rest of the day. 

We can avoid this cascade of events by instead choosing a breakfast rich in protein, with some fiber (leafy greens, sweet potatoes, legumes, etc.) and fat (ghee, avocado, olive oil, etc.) which will help you feel steady, satisfied and energized afterwards, reducing cravings and prolonging satiation between meals (meaning you don’t need to rely on snacks or caffeine as often to get you through the day).

 

HORMONE HEALTH BENEFITS OF A PROTEIN-RICH BREAKFAST

Here are some of the specific hormone health benefits you can expect when prioritizing high quality protein sources (30+ grams of protein) at breakfast: 

+ REGULATES GLUCOSE (I.E.BLOOD SUGAR)

+ IMPROVES SATIETY 

+ DECREASES APPETITE + HUNGER LEVELS 

+ INCREASES MUSCLE MASS + STRENGTH 

+ IMPROVES METABOLIC HEALTH + FAT BURNING

+ HELPS REPAIR TISSUES + ORGANS

+ REDUCES MOOD SWINGS

+ PROMOTES OPTIMAL OVULATORY CYCLES 

+ BOOSTS ENERGY

+ REDUCES NAUSEA + FIRST-TRIMESTER PREGNANCY SYMPTOMS

ARE PROTEIN OVERNIGHT OATS GOOD FOR YOU?

As you’re now well aware, prioritizing protein at breakfast has a myriad of hormone health benefits. That being said, protein overnight oats can absolutely be considered a healthy part of your morning routine, but like anything it depends.

This is why you’ll find that my high protein carrot cake overnight oats recipe (along with ALL of my recipes) call for high quality ingredients and easy ways to sneak in key nutrients (protein, fat, fiber, vitamins and minerals) that support stable blood sugar, balanced hormones and optimized gut health. 

And while I always utilize an “add in more of the good stuff” vs. “take away the bad stuff” approach, I do try to minimize any super sugary, processed or inflammatory ingredients that could negatively impact your hormones and overall health as a result. More on that below.

 

HEALTHY HIGH PROTEIN CARROT CAKE OVERNIGHT OATS INGREDIENTS

+ HIGH QUALITY PROTEIN POWDER

I love mixing in this vanilla bone broth protein powder, which contains 20g of protein per scoop and is rich in gut-healing compounds like glutamine, glycine, collagen and proline that reduce intestinal inflammation and support your thyroid gland.. 

+ GLUTEN-FREE PROTEIN OATS

Oats are rich in a prebiotic fiber called beta glucan that feeds the beneficial bacteria in your gut. I always opt for a certified gluten-free brand (like this one) and have been LOVING these protein oats which sneak in 25g of protein per cup!

+ FULL-FAT GREEK OR COCONUT YOGURT

Using full-fat, unsweetened greek yogurt is an awesome way to sneak more protein (12g per serving!) into your overnight oats, however if you don’t digest dairy that well you can opt for a full-fat coconut yogurt, which will still provide a creamy texture and good-for-your gut probiotics. 

+ CHIA SEEDS

Adding chia seeds to your overnight oats gives the recipe a boost of anti-inflammatory omega-3 fatty acids and soluble fiber (10g per 2 tablespoons) that works to keep blood sugar stable (key for hormone balance) and promote a feeling of satiety. 

+ CARROTS

I’m always looking for ways to sneak in antioxidant-rich fruits and veggies to recipes and overnight oats are no exception! This recipe is a no brainer as it features raw, shredded carrot, which supports the liver in safely eliminating excess estrogen (making this recipe a fabulous one to consume during your follicular or ovulatory phase when estrogen peaks). 

+ WALNUTS

Walnuts are rich in plant sterols and vitamin B6, which stimulate the production of progesterone, an important hormone that helps to mitigate premenstrual symptoms and promote calmness, relaxation and optimal sleep. 

 

HOW TO MAKE HIGH PROTEIN CARROT CAKE OVERNIGHT OATS 

One of the best things about overnight oats is how easy they are to make! Simply whisk together the wet ingredients first (milk, yogurt, maple syrup, vanilla, etc.) in a medium-sized bowl, then stir in the dry ingredients (seeds, nuts, oats, spices, etc.) until everything is well combined. From there you can either cover the bowl with an airtight lid or separate the oats into individual serving sized glass jars and cover. 

Let sit overnight, or a minimum of 8 hours, which lets the oats absorb the liquid, creating a thick and creamy consistency. When ready to serve, top with desired toppings of choice and enjoy!

 

 

HIGH PROTEIN CARROT CAKE OVERNIGHT OATS CUSTOMIZATIONS 

+ VEGAN BLENDED OVERNIGHT OATS

To make this recipe completely vegan, make sure you’re using a vegan yogurt (like coconut) as well as a plant-based protein powder if opting to add. *This is my fave vegan protein powder, use code SOFRESH10 to save. 

+ HIGH PROTEIN OVERNIGHT OATS

This recipe is naturally high in protein, but to ensure you’re getting 30g of protein per serving make sure you’re opting to mix in protein powder (20g per scoop), greek yogurt (12g per 1/2 cup) and protein oats (25g per cup). 

+ GLUTEN-FREE OVERNIGHT OATS

To keep your blended overnight oats completely gluten-free, make sure you’re using certified gluten-free oats (like this brand). 

+ HIGH FIBER OVERNIGHT OATS

This recipe is naturally high in fiber (20g!) thanks to the oats and the chia seeds. If you’re looking for additional ways to sneak fiber in, try topping with extra walnuts, shredded carrot or coconut and sliced fruit like blueberries or banana. 

+ SUPER CREAMY OVERNIGHT OATS

This recipe is naturally super creamy thanks to the added greek or vegan coconut yogurt, but I find using full-fat canned coconut milk as the liquid adds an even creamier texture. Also don’t skip on adding the vegan cream cheese frosting on top!

+ SUPER THICK OVERNIGHT OATS

If you’re looking for a thicker consistency, try starting with a tiny bit less milk. My recipe calls for 1 1/4 cups non-dairy milk, but you can reduce it to 1 cup to make your overnight oats extra thick. 

HIGH PROTEIN CARROT CAKE OVERNIGHT OATS MEAL PREP TIPS

+ DOUBLE OR TRIPLE YOUR PORTION SIZE

I’m all about efficiency over here, so I like to double or even triple this recipe to have breakfast dialed for the family for the week. *This recipe will hold up in the fridge for up to 5 days.

+ PRE-PORTION YOUR OVERNIGHT OATS IN ADVANCE 

Pre-portioning out your oats into individual sized containers makes this a true grab n go breakfast option. I’m OBSESSED with these glass jars (featured in the recipe photo) which come with airtight bamboo lids and built in spoons (plus they are so friggen cute). 

+ MAKE SURE TO HAVE TOPPINGS READY TO GO

If opting to make the whipped cream cheese frosting, make sure you have it already whipped up as well. I like to pre-portion my oats into glass jars, then dollop with the frosting and sprinkle on any other toppings of choice.

 

 

FAVORITE HEALTHY CARROT CAKE OVERNIGHT OATS TOPPINGS

+ WHIPPED CREAM CHEESE FROSTING

IMO you can’t really have carrot cake without the whipped cream cheese frosting, amiright?! This frosting takes a few minutes to whip up and is naturally vegan and super delicious. A little dollop on top of your oats goes a long way. 

+ SEED CYCLE GRANOLA

I absolutely love topping my overnight oats with my Seed Cycle Granola, as it the crunchy texture totally compliments the creamy oats. My maple cinnamon version is especially good with this carrot cake recipe. 

+ CREAMY NUT BUTTER

Honestly, what doesn’t taste better with a dollop of creamy nut butter on top! With flavors like cinnamon snickerdoodle and gingerbread, this is my go-to brand. Use code SORESH15 to save. 

+ BEE POLLEN

Considered a superfood loaded with vitamins, minerals, antioxidants and antibacterial substances that work to lower inflammation, support liver detoxification, boost immunity and even reduce menopausal symptoms like hot flashes. I love to sprinkle a tablespoon over this recipe for the ultimate health boost!

+ CHOPPED NUTS & SEEDS

Adds a crunchy texture and hormone supportive mineral boost. I especially love more B vitamin rich walnuts or magnesium loaded pecans. 

 

 

MORE HIGH PROTEIN OVERNIGHT OAT + BREAKFAST RECIPES

+ GUT-HEALTHY PUMPKIN PIE OVERNIGHT OATS

+ THE BEST BLENDED OVERNIGHT OATS (3 WAYS!)

+ 30+ 30G PROTEIN BREAKFAST RECIPES

This post contains affiliate links. We may receive a small commission for purchases made through these links. Thank you for your support!