Healthy Overnight Oats Recipe (+18 Flavors)
This is the only healthy overnight oats recipe you'll ever need! The THOUSANDS of 5-star ratings can't be wrong. Packed with 20g+ protein and 10g+ fiber, these oats are as nourishing as they are tasty. And with 18 flavor options, you're sure to find your perfect meal prep breakfast.
🔍 Recipe At-A-Glance: Healthy Overnight Oats Recipe
- ⏰ Prep Time: 5 minutes
- 🕰️ Chill Time: 4+ hours
- 🥣 Flavor Profile: The base recipe below is a amazing vanilla overnight oats flavor, but I also have nearly 20 other flavors to try like my strawberry cheesecake overnight oats, carrot cake overnight oats, or my super popular chocolate peanut butter overnight oats
- 💪 What Makes It Healthy: 20g+ protein and 10g+ of fiber per full-size serving, tons of gut-nourishing probiotics
- 🥄 Good For: Meal prep breakfasts, busy weekday mornings, kid breakfasts
- ↪️ Make Ahead: Designed for meal prep! Whip this up on the weekend to eat on all week.
- 🧡 Difficulty: If you can stir, you can make these overnight oats!
"I've been making overnight oats for a while now, using different recipes I've found online, and I gotta say, this is THE BEST recipe by far!
- FRAN -
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🧡 Why You'll Love This Recipe
"Hey! Aren't you the overnight oats lady?!" I've been stopped on the street more times that I can count to talk about my overnight oats (my job is so weird sometimes 😂). These oats are THAT good. I promise you'll love them, too!
Here's why you'll love this recipe:
- Make Ahead: Prep a batch of these overnight oats in literally 5 minutes
- So. Many. Flavors: I currently have 18 flavors (and counting) ranging from lemon poppyseed overnight oats to chai latte overnight oats to pina colada overnight oats-if you can dream it, I've probably already made it.
- Packed Full of Protein & Fiber: A full batch has 20g+ of protein and 10g+ of fiber without any added protein powder or fiber.
- So Easy To Make: If you can stir, you can make these.
- A recipe you can trust: The overnight oats recipes have been viral on the internet for well over a decade! With thousands of 5 star reviews, you can trust my oats recipes.
"LOVE, LOVE, LOVE! By far the best overnight oats I've made and tried"
- LYNN -
🥛 The Ingredients You Need
- Oats: I recommend rolled oats here. Quick cooking or steel cut oats won't have the same texture (but they are great in my slow cooker steel cut oats recipe).
- Greek Yogurt: any plain Greek yogurt will do, or you can use homemade yogurt, just make sure to strain it first (here's the yogurt strainer I use every week)
- Chia seeds: help them thicken up the oats as well as add protein and fiber, you can also swap in equal amounts of flax meal
- Honey or maple syrup: I prefer the flavor of maple syrup in these oats, but either option works-or leave out the sweetener all together if you want to cut back on sugar.
- Flavoring: the recipe listed here is for the base vanilla overnight oats recipe, but depending on what flavor you are making, you'll add all kinds of yummy goodies!
Make sure to check the recipe card below for the full ingredients list, along with quantities and my expert tips and tricks.
"I usually don't like oats, but this recipe...SOOO YUMMY, I want to eat it everyday, that's how good it is."
- IVANA -
🔁 Variations & Substitutions
- Make it vegan: Use maple syrup, plant-based milk (almond milk or oatmilk work great) and vegan Greek yogurt
- Make it gluten-free: These oats are naturally gluten-free as long as you choose certified gluten-free oats.
- No chia seeds? Swap in equal amounts of ground flax.
- Up the protein: Add a scoop of vanilla or unflavored protein powder!
- Make it sugar-free: Drop the sweetener and add a ½ mashed ripe banana. Or use stevia or monk fruit sweetener in place of the maple syrup or honey if you prefer.
🥣 How to Make Healthy Overnight Oats
Step 1: Combine all ingredients in a mixing bowl.
Step 2: Mix well to combine.
Step 3: Spoon into a jar or other food storage container. I like either Weck 742 Half Liter jars or Ball Wide Mouth Pint jars for the full batch. Refrigerate for at least 4 hours.
Step 4: Serve cold topped with whatever toppings bring you joy: nut butter, nuts, chocolate chips, fruit, etc.
"I've almost tried all of the flavours now, and they're all amazing!! It's like having dessert for breakfast 🙂"
- TASH -
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🙋🏻♀️ Healthy Overnight Oats FAQs
Yes! Overnight oats are packed with protein, fiber, and a good mix of macronutrients to make for a balanced breakfast.
Yes, you can use steel cut oats to make overnight oats but the final texture will be more chewy than creamy. Because steel cut oats are inherently less processed, you should increase the amount of liquid by ¼ cup, and prepare for a chewier oatmeal in the morning.
The recipes with fruit mix-ins, eat within three days. The ones without fresh fruit, you could get by with letting them chill in the fridge for up to a week.
👩🏻🍳 My Expert Tips & Tricks
- Make lots: doubling or tripling this recipe takes no extra time but gives you lots of extra breakfasts-perfect for big families!
- Boost the nutrition: add in protein powder, collagen powder, fiber supplements, oh my!
- Wait at least 4 hours: yes these are called "overnight" oats, but you can get away with eating them after at least 4 hours in the fridge
- Sweeten to taste: some people like breakfast foods sweeter than others, so start with a small amount of maple syrup or honey, taste your oats, then add more if you like.
🥣 All of My Healthy Overnight Oats Flavors
- Lemon Poppyseed Overnight Oats
- Chocolate Chip Banana Overnight Oats
- Chai Latte Overnight Oats
- Blueberry Overnight Oats
- Strawberry Cheesecake Overnight Oats
- Key Lime Pie Overnight Oats
- Chocolate Peanut Butter Overnight Oats
- Carrot Cake Overnight Oats
- Peanut Butter Banana Overnight Oats
- Chocolate Coffee Overnight Oats
- Cherry and Toasted Almond Overnight Oats
- Apple Cinnamon Overnight Oats
- Chocolate Peppermint Overnight Oats
- Piña Colada Overnight Oats
- Coconut Chocolate Overnight Oats
- Eggnog Overnight Oats Recipe
- Pumpkin Overnight Oats
If you tried these Healthy Overnight Oats or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the comments!
📖 Recipe
Healthy Overnight Oats Recipe (+18 Flavors)
Ingredients
- ⅓ cup plain Greek yogurt
- ½ cup heaping rolled oats
- ⅔ cup milk of any kind
- 1 tablespoon chia seeds or ground flaxmeal
- ½ teaspoon vanilla extract
- Pinch of salt
- 0-2 tablespoons honey or maple syrup
Instructions
- Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
- Close and refrigerate for at least 4 hours, but preferably overnight before eating.
Notes
- This recipe is delicious on it's own, but it really shines topped with fresh fruit, nuts, or peanut butter!
- Doubling or tripling this recipe takes no extra time but gives you lots of extra breakfasts-perfect for big families!
- Feel free to add in protein powder, collagen powder, fiber supplements, or other nutrition boosters.
- This recipe is the base for all my other 18 overnight oats flavors! Find links to all of those in the post above.
Nutrition
This blog post is sponsored by Almond Breeze. The content and opinions expressed here are mine.
can you substitute steel cut oats for rolled in overnight oats recipe?
You can, but it will result in a more chewy texture.
I didn’t like oatmeal before trying these recipes, now I am hooked! Loving them, thank you!
So glad to hear you're enjoying them!
Hey Cassie - I love these overnight oats! I just have a couple of questions; is ground flax the same as LSA? also, we don't have ready access to plant-based yoghurt in Western Australia, so is Greek yoghurt ok on most occasions? Thanks 🙂 teresa
Hmm, I'm not sure I know what LSA is? But Greek yogurt will definitely work!
Absolutely delicious combinations and recipes for everyone's tastebuds, and a serious breakfast. Easily 3 to 4 portions for those who want to use this as a side instead. Very filling, and unbelievably gratifying tastes. (coming from an non oatmeal lover!) Kudos to you for this mind changing post;-) J
These sound awesome! Definitely trying one this week. Can these be warmed up in the microwave? Thinking about winter time. Thank you
They are meant to be eaten cold, but if you want ones you can heat up, try these: https://wholefully.com/8-healthy-instant-oatmeal-cups/
Where I live is hadr to find a nice 250 ml jars but I found 300 ml. Would it be okay if the jars were a bit bigger or do they have to be fully filled?
Sorry if that question is stupid 🙁 I'm just starting my overnight oats adventure! 😀
Nope, that should be totally fine!
If i use regular cow's milk, can the overnight oats still last in the fridge for 7-10 days?
Yep, it should be fine!
Can you use frozen fruit? When would you add it?
Hi, Caitlin! You can definitely use frozen fruit. Just add it in like you would fresh fruit and stir it all up the same! Depending on which fruit you're using it might not hold its shape, as well (strawberries tend to break down more, but blueberries hold their shape better). So as long as you don't mind that, the flavor should still be spot on! I use frozen fruit in mine all the time =)
Hey do you have the calorie counts for each of them?
Can you heat all of these up in the morning? Or are they meant to be eaten cold?
They are meant to be eaten cold! If you want ones you can heat up, try these: https://wholefully.com/8-healthy-instant-oatmeal-cups/
Hello Cassie,
I'm looking for a great recipe for my breakfast. I often oversleep in the morning and don't have time to prepare it. So I found your article 🙂
Thank you so much for that. I found my new breakfast!
Also all the different recipes are very very great. I really feel the love that you have invested here.
I will buy everything today and try out the recipes right away 🙂
Is it possible to prepare the overnight oats 2-3 days in advance or is it better to always make them fresh the evening before?
Dearest greetings,
Nadine
P.S.: My English isn't the best, but I hope it's enough 🙂
You can absolutely prepare the overnight oats a few days in advance!
I made the pumpkin spice overnight oats last night and chilled for ten hours. This morning I had a runny mess, , the consistency was thinner than pancake batter. The taste was that of unsweetened, bitter spices. If I had had time I would have thrown in some flour and tried to bake it, so as not to waste the money that went into making them. I followed the recipe to the letter. I'm so disappointed that my very first attempt at overnight oats was such a failure. I want to try again with a different recipe. Maybe add a tiny bit of powdered stevia.
I'm so sorry to hear it didn't work for you!
I've been making these every weekend for years now. I use half the milk, and half flavored creamer. I skip the flavored creamer and use flavored yogurt sometimes. My favorite uses Southern Butter Pecan creamer, and chopped pecans, but the possible variations are endless!
I have researched and love Stevia as a replacement for sugar. It is a very safe product and has been used for many years overseas.
What can you use in place of yogurt? I detest yogurt in any form. Thanks.
You can leave out the yogurt completely (we suggest swapping in 1/4 cup of milk for the yogurt), but it won’t be quite as creamy. The flavor will still be good, though!
WHat should i use for the rolled oats? Quick cooking one or just the old fashion one?
Old fashioned work best!
I, also, am in love with overnight oats. I have never really liked cooked oats but for some inexplicable reason love these cold. My DH heats them up though. I can't wait to try some of these recipes, especially the cheesecake one. I usually just dump everything in a jar (pint) and shake it up, this seems to work very well for me but will probably have to use your method with the cream cheese. I love nuts in mine, any kind that is on hand. For anyone who doesn't want to be totally healthy... try some Nutella.
I've almost tried all of the flavours now and they're all amazing!! It's like having dessert for breakfast 🙂
This is the best, I cannot wait to make all of these. Just wondering about the chia because I have diverticulitis if if ok for me to have them. I love this site it answered all my questions and I am so grateful you explained everything perfectly. Thank you thank you thank you
I’m not sure - we recommend checking with your doctor if you’re unsure!
I'm diabetic and I do tweak these recipes a bit for my needs. But I absolutely love them and so does my blood sugar! I feel full until lunch time so no snacking in between. My blood sugars are ranging between 75-90. The perfect breakfast or fast lunch for me. Thanks for the recipes!
So glad I stumbled across these recipes. I have mainly made the basic recipe (added dried sour cherries/frozen sour cherries/blueberries, etc) and the chocolate PB. I am counting macros so I do have to put the recipes into My Fitness Pal to get my nutritional info. I found that using PB Fit powder in the PB and Chocolate one is divine!! I also add a scoop or half scoop of protein powder (dealers choice) to balance out the carbs. I love to add half a banana to every flavor but I leave out the maple syrup sometimes. Perfectly sweet. I am going to have to give some of the other flavors a try....hubby loves carrot cake and strawberries are about to be in season so.....:) Thanks for sharing.