7 Tasty and Healthy Overnight Oats Recipes (2024)

Overnight oats make for an incredibly versatile breakfast or snack.

They can be enjoyed warm or cold and prepared days in advance with minimal prep.

Moreover, you can top this tasty meal with an array of nutritious ingredients that benefit your health.

This article provides 7 tasty, nutritious, and easy overnight oats recipes.

7 Tasty and Healthy Overnight Oats Recipes (1)Share on Pinterest

Most overnight oats recipes are based on the same few ingredients.

Ingredients

  • Oats. Old-fashioned oats work best for overnight oats. For a shorter soaking time, use quick oats, and for a longer one, use steel-cut oats.
  • Milk. Use cow’s milk or a fortified, unsweetened, plant-based milk of your choice at a 1:1 ratio with the oats. For example, 1/2 cup (120 ml) of milk per 1/2 cup (120 ml) of oats.
  • Chia seeds (optional). Chia seeds act like glue to bind the ingredients. Use 1/4 part chia seeds per 1 part oats. For instance, use 1/8 cup (30 ml) chia seeds per 1/2 cup (120 ml) oats.
  • Yogurt (optional). Yogurt adds extra protein and creaminess. Use a dairy or plant-based yogurt and adjust the amount to your preference.
  • Vanilla (optional). A dash of vanilla extract or vanilla bean adds a touch of flavor to your overnight oats.
  • Sweetener (optional). A little maple syrup, 2–3 chopped dates, or half a mashed banana can sweeten your overnight oats.

Nutrition

Overnight oats are a great source of many nutrients.

One prepared cup (240 ml) of the basic recipe made with 2% cow’s milk and without the optional ingredients provides the following (1):

  • Calories: 215 calories
  • Carbs: 33grams
  • Fiber: 4 grams
  • Sugars: 7 grams
  • Fat: 5 grams
  • Protein: 9grams
  • Vitamin D: 299% of the Daily Value (DV)
  • Manganese: 25% of the DV
  • Selenium: 27% of the DV
  • Vitamin A: 26% of the DV
  • Vitamin B12: 25% of the DV
  • Riboflavin: 23% of the DV
  • Copper: 22% of the DV
  • Phosphorus: 22% of the DV

This amount of overnight oats also provides 12–19% of the DV for calcium, iron, magnesium, zinc, thiamine, and pantothenic acid.

Oats contain more protein and fat than most other grains. They are also a particularly good source of beta glucan, a type of fiber that reduces hunger and promotes feelings of fullness (2, 3, 4).

Naturally, the nutritional content of this recipe varies depending on the type of milk and which optional ingredients you choose to include.

Preparation

To prepare your overnight oats, simply combine all the ingredients and refrigerate them overnight in an airtight container.

The oats and chia seeds soak up the milk and soften overnight, yielding a pudding-like texture come the next morning.

Overnight oats keep for up to four days when refrigerated in an airtight container. That means you can easily batch-prepare larger portions of the base recipe and add your favorite toppings to individual portions throughout the week for variation (5).

Summary

Overnight oats use simple ingredients, are rich in many nutrients, can be made in large batches, and don’t require any heating. Simply mix the ingredients, refrigerate overnight, and add your favorite toppings in the morning.

This variant of basic overnight oats is reminiscent of the popular treat peanut butter cups.

Simply add 1–2 tbsp (15–30 ml) of cocoa powder to your basic overnight oats recipe. In the morning, mix in 2 tbsp (30 ml) of natural peanut butter and top with chopped peanuts, fresh raspberries, and mini chocolate chips for extra flavor and texture.

The peanuts and peanut butter add a dose of healthy fat to this recipe while the cocoa and raspberries add antioxidants, which are beneficial compounds that help protect your body from disease (6, 7, 8).

Summary

Chocolate-peanut-butter overnight oats are a nutrient-rich take on a popular sweet. This recipe is particularly rich in beneficial antioxidants and healthy fats.

For this tropical overnight oats recipe, swap the milk and yogurt in your basic recipe for coconut milk and coconut yogurt.

Then top it with a handful of pecans, sprinkle of unsweetened coconut flakes, and freshly cut or defrosted tropical fruits like mango, pineapple, or kiwi. Refrigerate it overnight just like the base recipe.

You may also use dried fruits, but remember to exercise portion control. Generally, a portion of dried fruit should be 2–3 times smaller than the same portion of fresh fruit. Opt for unsweetened, oil-free varieties (9, 10, 11, 12).

Summary

Tropical oats are a coconut-infused variant of the traditional overnight oats recipe. Simply add fresh or defrosted fruit of your choice, or swap the fresh fruit for a smaller portion of unsweetened, oil-free dried fruit.

Pumpkins are high in fiber and vitamins C and K. They add a rich and perhaps unexpected flavor to this overnight oats recipe.

Pumpkins are also a good source of beta carotene, a compound that may reduce your risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions linked to an increased risk of type 2 diabetes and heart disease (13).

To make this recipe, add 1/2 cup (120 ml) of pumpkin purée to your basic overnight oats recipe and refrigerate it overnight. In the morning, season it with a teaspoon (5 ml) of cinnamon and half a teaspoon (2.5 ml) each of ground cloves and nutmeg.

Summary

Pumpkin-spice overnight oats are rich in fiber, vitamins, and beta carotene, a compound that may protect against metabolic syndrome and associated diseases.

Carrots are rich in fiber and rank low on the glycemic index (GI), which means they are less likely to cause a blood sugar spike after you eat them (14, 15).

Similarly to pumpkins, they are rich in beta carotene. Your body converts this compound into vitamin A, which is important for your vision, growth, development, and immune function (16).

To prepare this nutritious take on a popular dessert, simply mix 1/2 cup (120 ml) of shredded carrots, 1/4 cup (60 ml) of raisins, and 2 tbsp (30 ml) of cream cheese or a cream cheese replacement with your basic overnight oats ingredients.

Refrigerate it overnight, and garnish it with freshly shredded carrot, a few raisins, and a sprinkle of cinnamon or allspice in the morning.

Summary

Carrot-cake overnight oats are a great alternative to the sugar-laden dessert. The recipe is a good source of fiber and beta carotene, and given that carrots rank low on the GI index, this version may help stabilize your blood sugar levels.

Protein is a nutrient that’s known to reduce hunger and promote feelings of fullness (17).

With around 13 grams per cup (240 ml), the basic overnight oats recipe already contains a moderate dose of protein.

Adding yogurt to your recipe and topping it with nuts or seeds further boosts the protein content to around 17 grams per prepared cup (240 ml).

If you’d prefer even more protein, consider incorporating 1–2 tablespoons (15–30 ml) of protein powder to the mix. This will bring the protein content up to around 20–23 grams per cup.

For extra flavor, add a dash of peppermint extract and top it with freshly sliced strawberries, mini chocolate chips, and a few mint leaves. Finally, use 1 tsp (5 ml) of spirulina powder for a natural, nutrient-rich touch of green color.

Summary

Yogurt, nuts, seeds, or protein powder boosts the protein content of your overnight oats. A dash of peppermint extract, sliced strawberries, mini chocolate chips, and spirulina powder complete this recipe.

This recipe is an interesting way to infuse your breakfast with caffeine.

Substitute 1 ounce (30 ml) of milk with a shot of espresso, or simply mix 1 tsp (5 ml) of ground or instant coffee with the original quantity of milk.

This adds 30–40 mg of caffeine to your overnight oats — an amount that research shows may be enough to improve alertness, short-term recall, and reaction time (18).

Top this recipe with your choice of fresh fruits, nuts, and seeds.

If you like the taste of coffee but want to limit your intake of caffeine, simply substitute the espresso or ground coffee with ground chicory root. Brewed chicory root tastes similar to coffee but is naturally caffeine-free.

Summary

Adding a shot of espresso or 1 tsp (5 ml) of ground or instant coffee to your overnight oats infuses it with just enough caffeine to wake you up. Roasted, ground chicory root is a good caffeine-free alternative with a similar flavor.

Overnight oats are healthy and easy to prepare.

They can be enjoyed for breakfast or as a snack, require minimal prep, and are a time-saving meal option.

Overnight oats are also incredibly versatile, as simply changing up the toppings gives yield to a large variety of recipes. They’re worth adding to your meal rotation if you haven’t done so already.

7 Tasty and Healthy Overnight Oats Recipes (2024)

FAQs

Is it healthy to eat overnight oats every day? ›

The Bottom Line

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

What are the healthiest oats to use for overnight oats? ›

old fashioned rolled oats – rolled oats work best for overnight oats recipes! Quick oats/instant oats get too soggy and steel-cut oats don't soften enough. Oats are naturally gluten-free but are often cross-contaminated, so make sure you grab certified gluten-free, old-fashioned oats!

What not to add in overnight oats? ›

Here's what not to do when making overnight oats.
  1. Using water instead of milk. ...
  2. Forgetting to add salt. ...
  3. Using instant or steel cut oats. ...
  4. Adding berries to your oats at night. ...
  5. Not stirring your overnight oats. ...
  6. Forgetting to add spices and seasonings. ...
  7. Omitting nuts and seeds. ...
  8. Assuming you have to eat it cold.
Oct 21, 2023

Do overnight oats spike blood sugar? ›

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

What not to mix with oatmeal? ›

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?

What liquid to use for overnight oats? ›

The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)

What is the best container for overnight oats? ›

Ball Mason Jars are a classic choice for preparing overnight oats, and as an added bonus, they're generally inexpensive to buy. These 8-ounce versions come in a pack of two for just $10, but you can also buy sets of 12 jars if you want to stock up.

What milk is best for overnight oats? ›

Overnight Oats are great with all kinds of milk, dairy (pasteurized) or non-dairy. Feel free to use your favorite! We do not recommend making Overnight Oats with water because it will result in an overly liquid texture. Did this answer your question?

Do you stir overnight oats before putting in the fridge? ›

Stir equal parts old-fashioned rolled oats and a liquid such as milk in a jar or container with a lid. If you're adding any sweeteners or fruit like berries, stir those in now as well. Step two: Cover and chill. Cover the container or seal the jar's lid and store in the refrigerator overnight.

What to use instead of yogurt in overnight oats? ›

You can use nut butter, banana, applesauce, or coconut milk instead. Can I make overnight oats without chia seeds? Chia seeds add a nice thick and creamy texture. This recipe omits yogurt so it relies on the chia seeds.

What are the disadvantages of overnight oats? ›

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

Why you shouldn't eat overnight oats in the morning? ›

according to Chinese nutrition, why, because the food is cold. now, logically our bodies operated about 90.5 degrees. if you put something in your body. that's from the refrigerator, about fifty four, fifty five degrees, like overnight oats, then that actually will slow your digestion down.

What makes overnight oats taste better? ›

You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won't taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you're really creating a well-rounded breakfast.

Are overnight oats healthier than regular oatmeal? ›

Additionally, overnight oats retain more of their natural nutrients since they are not exposed to high heat during the cooking process. Cooked oats, on the other hand, have a higher glycemic index compared to overnight oats. This means they may cause a more rapid increase in blood sugar levels.

How many days can you eat overnight oats? ›

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

Are overnight oats good for gut health? ›

Oats improve gut health

The Beta-Glucan in oats promotes bile-acid excretion which transports toxins out of your gut.

Is eating oats at night good for weight loss? ›

There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.

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