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 -
Summarize and Save this Recipe Using:
🧡 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 -
Want to save this recipe?
I'll email this recipe to you, so you can come back to it later!
🙋🏻♀️ 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.
These sound amazing! Is it possible to use a steel cut oats blend* instead of rolled oats? I have 2 bags in the house at the moment and would prefer to get through those before buying something new. Thanks in advance for any info you can give me! 🙂
*ingredients: steel cut oats, large flake oats, oat bran, wheat bran, flaxseed (http://www.rogersfoods.com/product/rogers-porridge-steel-cut-oats-blend/)
I tried the classic with strawberries and blueberries and it was wonderful, I really enjoyed the flavor and the texture. Thanks for sharing these, I will be making that again and trying some others!
So glad you enjoyed!
Made these with regular vanilla yogurt, no chia seeds and half 'n half instead of 'unsweetened?' Milk. Pobably no longer healthy, but tasted luxurious AF. Loving it.
Wow, I loved some of these recipies! Can't wait to try them out! I was in a need for quick fresh summer breakfast and found a jackpot here 🙂
Thanks for sharing!
Hey Cassie,
Really nice blog!
I just had a quick question -- how big of a difference do the chia seeds really make? I don't have any on hand (never used them in fact), and would like to make this without having to make a store run!
They do a ton to thicken the overnight oats. You can leave them out, but you're going to have more of a milky, runny texture (still delicious!) than a pudding-like texture. Ground flaxseed would also work!
Awesome!!! I am lucky to find your article. thanks for sharing this nice article, really I appreciate your way of writing.
Hi Cassie, Your overnight oats look delicious. I'm going to make some for tomorrow morning!
I have a question about adding protein powder. I have an egg white protein powder that I love. Do you think I could add a bit of that for extra protein?
Probably - it is worth a shot! Let us know how it works out!
Hi Cassie, just come across your site. Love it. I had tried overnight oats before and wasn't bad. But so bland. You however have encouraged me to try again, I think we see a recipe and forget we can alter it to our tastes. You have encouraged me to do so. I will be trying all your recipes first.. They look so yummy. Thanks for sharing with all. Where did you find those gorgeous jars?
Amazon - links in the post above. 🙂
Any idea on the calorie counts of these recipes?
from article:
What’s the nutrition info for these?
I don’t track calories or calculate nutrition info for my recipes, but you are welcome to take the ingredients and input them into an online nutrition calculator. I really like this calculator from Calorie Count because it’s as easy as copy and paste.
To give you a ballpark estimate, the base/classic recipe with unsweetened almond milk, 2% yogurt, and one tablespoon maple syrup is 350 calories, 10g fat, 51g carbs, and 15.5g protein. Plus 40% of your calcium, 20% of your iron, and 33% of your fiber.
I made this a couple of night ago and it was amazing! I made a chocolate cherry version. Will definitely make the strawberry cheesecake and carrot cake versions! Anything with cream cheese!
wow! i tried this for the first time this morning. i felt like i was eating cookie dough/mousse/pudding for breakfast! haha thanks for these new and exciting recipes! half a recipe filled me up and i don't eat like a bird either...super filling stuff 🙂
Glad you liked it!! Which flavor did you try?
Chocolate Coconut 🙂
Awesome! I'm not an oat eater but now have a large container of them thanks to a brand. Making my first of these right now for tomorrow's breakfast and we'll see if I become an overnight oat eater. 🙂 Thanks.
I'm preparing my shopping list... I eat oats the traditional way so often, I'm glad to try overnight oats. Thanks for these recipes! BTW, I love the layout and fonts on this page.
Is there a way to meal prep these for a week at a time?
Sure can. I do it all the time. If you want to do any of the ones with fruit, just leave the fruit out, and add it fresh on the day you plan to eat. 🙂
Made this last night for Easter morning and my husband went bonkers! He wants it everyday now. I made the plain one and added strawberries and banana slices. So good. Thank you!!
So glad you enjoyed it!
Working my way through these (except plain). Chocolate/peanut butter (but I used almond butter) was tasty, but I need to adjust my stevia to make it just a tad sweeter. The carrot cake one I was eating from the spoon before it even made it into the mason jars! One recipe makes two breakfast cups for me, but I also eat an egg along side, usually.
Can't wait to try the rest. I wasn't sure I'd like cold oats, but it's really more like eating pudding for breakfast! Thanks for these! Just what I was looking for when I Google searched for oats with yogurt. ?
So glad you've been enjoying them!!
Do you have to use the seal tight jars? or could you use a container that seals just as tight?
Definitely!
The best post about overnight oats I've seen. Thank you. I will start my overnight oat journey with a strawberry cheesecake one.
Enjoy!
Hi! I recently made the chocolate peanut butter one as a quick grab go breakfast for one busy morning. While I did edit the recipe to my caloric budget (1 tablespoon of peanut butter rather than 2, 1.5 tablespoons of cocoa) It did still taste like a very decadent chocolate pudding. However, nobody wants to, nor has the stomach to eat two and a half cups of rich, chocolatey goodness (guilt free) as a healthy nutritious breakfast, which it is. Fair warning to anyone who tries these recipes, go in expecting a lot of food.
Carrot cake looks so delicious I will try it tomorrow morning! Nice recipes!