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.
Stupid question...when I take the jar out of the fridge to bring with me to work, should I stir it or just wait til I get to work to open the jar?
Either is fine!
Hi! I love this article. I just made the pumpkin overnight oats, and I only did a teaspoon of honey. Does adding more honey/maple syrup really affect the sweetness? I thought they would be sweeter but I'm guessing bc I didn't put more honey in that that's why they weren't that sweet. Thoughts?
Your overnight oats look amazing!
I've tried making my overnight oat and the taste was not so good. The texture was greasy and even far from creamy texture.
I didn't use yoghurt, but only milk instead and I didn't use old fashion oat, but instant oat.
What's so different ?
U really have to ask that? You changed the recipe completely and then what to know why it did not turn out good???
I'm a new visitor to your blog and I've made three of the recipes : carrot cake, strawberry cheesecake and banana with chocolate chips. All three were wonderful and I made the carrot cake and banana with steel-cut oats, which added a nice chewy texture. Could this be make with quinoa to reduce the carbs and increase the protein?
this is amazing !! i just ordered myself cute jar and can't wait to try the recipes !!!
Thai ginger:
Crushed Peanuts
Coconut cream
Dates
Fresh ginger
Also dates are a great way to naturally sweeten!
Love these recipes!!! I am going to try them all. 🙂
Brooke | http://beautydecorandmore.com/
These are such great ideas! I really cannot wait to try every one of them!!
Thank you! I don't know how I missed the Overnight Oats trend, but after having some on a trip to Portland (a healthy, quick, protein filled breakfast), I Googled and found your recipes! Easy, healthy and yum, yum, yummy!
Does using plain yogurt in this recipe tamper with the coagulation overnight? Does it need to be greek?
Is it possible for a girl to eat the whole portion at once? And isnt that too many calories for breaky? Thanks so much for the answer ? looking forward to trying all of them
I am so excited to try these! I've been wanting to try overnight oats for awhile now and these sound easy and great!
What's the difference between oats and gluten-free oats?
Oats are naturally gluten free but they're processed in factories that are contaminated with gluten.
That wouldn't bother your average person but someone with a gluten allergy/sensitivity can't risk it.
It's like people with nut allergies not being able to have candies that were created in factories that make products with nuts.
What an awesome blogpost. This is great for beginners like me!
You can also use ordinary sealing/mason jars which are also cute and a fraction of the price.
Is refrigeration mandatory or can I simply leave the jar on the table overnight? I usually prefer my breakfast warm or room temperature.
Thank you for the recipes
With the dairy it in, I'd highly recommend refrigerating.
Ooooh girl!! Spot on!! Took one to work yesterday morning and all is right with the world! Had to make an extra one for my Dad to have this morning!! #itscontagious
Thank you!!
Cassie, I was born and raised in Northern Indiana, South Bend.! Say, do you have the nutritional info for these recipes? They all look delicious. However, I need to know the calories, carbs, protein and fat content for each batch. I'd like to know so I can modify some of the ingredients to suit my nutritional needs. Thanks!
I would also like to know. I'd like to start eating "better", so I'm looking for some ideas. I'm one of those difficult people that has a hard time with anything that doesn't taste good, even if it's good for you?. So, these recipes sound great! Just need to know if they'd be good for a "diet".
There are lots of great calorie calculators out there that you can use!
I love these recipes. But do you realize your page is routinely serving up ads that routinely navigate the browser away from this page automatically? They don't even leave a choice to hit back or close the ad. I've copied the recipe to a text file just so I don't have to keep closing and reopening the page due to the ads hijacking my browser.
Oh no! That's definitely not supposed to be happening. I'm so sorry about that! Next time it happens, can you copy the URL and email it to me at cassie@backtoherroots.com? That's the only way my ad managers can squash those super annoying ads. Again, I'm so sorry!
HI Cassie... thanks for the awesome recipes. Since we're moving into the fall, do you think frozen fruit would work for the tropical recipe?
I second this question! Loving the pumpkin spice for fall, but curious about frozen fruit.