Overnight oats – filling, sweet, flavorful, surprising, and yummy. The perfect breakfast for busy people. Recipes are gluten-free when gluten-free oats are used.

Welcome, weary traveler! We all know the struggle of having enough time to make a healthy breakfast in the morning. It’s truly enough to make you want to skip breakfast altogether.

But rather than doing that, we can lean on overnight oats!

Are Overnight Oats Healthy?

Absolutely. Overnight oats are one of the healthiest breakfast options you can enjoy. Packed with fiber, protein, healthy fats, and plenty of vitamins, this is a delicious, nutrient-dense start to the day.

Just make sure not to add too much sweetness to your oats to prevent your blood sugar from spiking early in the day. This will make you tired for the rest of the day.

Overnight Oats Main Ingredients

Rolled oats – Use old-fashioned roll oats here, as steel cuts or quick oats can mess with the texture.

Milk – Whole milk, soy milk, oat milk, or nut milk.

Cheese/cream/yogurt – The overnight oats will be more filling and packed with healthy fats and protein.

Chia seeds/flaxseed – Chia seeds and flaxseeds are great sources of fiber.

Honey/maple syrup/sweetener – Adding a natural sweetener to the mix keeps things light and delicious.

Cinnamon/nutmeg/pumpkin spice – Warm your gut and your heart with delicious flavorings like spices and essences.

Toppings – Fruits, nuts, shredded coconut. If you’re adding fresh fruit, make sure to hold off until just before serving to keep it fresh.

Toppings to Use

Fresh or frozen fruit – Make sure to add the frozen fruit the night before to give it time to defrost.

Nuts and seeds – With healthy fats, vitamins, and minerals a-plenty.

Granola – Granola is the ultimate crunch bomb for overnight oats.

Dark chocolate – Some dark chocolate chips or shavings are a great topping.

Nut butter – Another way to add healthy fats is to include a nut butter of your choice throughout the oats or as a sauce.

Ingredients to Add to Increase Protein

It’s easy to boost the protein in this tasty meal. Some great ingredients to add include:

• Cottage cheese
• Peanut butter powder
• Nut butters
• Greek yogurt

How to Make Overnight Oats

Step 1. Add all the ingredients into a container of choice – I am using glass jars.

Step 2. Give them a mix until all the ingredients are well combined.

Step 3. Prepare your toppings and top up your overnight oats. Sometimes you’ll want to leave the toppings (such as whipped cream) until you serve the oats.

Step 4. Leave in the fridge sealed for at least 4 hours or overnight.

Step 5. Serve cold. Add the rest of your toppings, such as whipped cream or fruit (if it’s been in the fridge for a while).

How to Store Overnight Oats

You’ll want to store your oats in:

Glass mason jars – fantastic for keeping the oats airtight and layered.

Glass canisters  – canisters are another lovely option to make your oats in, and quite stylish too!

Store in the fridge – you can keep overnight oats in the fridge for up to 4 days. However, make sure not to have any high-moisture ingredients like fresh fruit in there!

Store in the freezer – if possible, try not to store your overnight oats in glass tins while in the freezer (although if you need to, you can).

The best way to do this is to portion them into muffin tins, freeze them, and place those portions into freezer bags for easy access.

Most Asked Questions

What not to add in overnight oats?

The most important thing is to balance your liquid-to-oat ratio. Too much liquid, and your oats will be mushy and possibly split. Too little, and the oats won’t soak enough.

Is it OK to eat overnight oats every day?

Absolutely! Overnight oats are super balanced and great to enjoy for breakfast every day.

Is 2 hours enough for overnight oats?

Two hours is definitely enough time for the liquid to soak through and soften the oats.

Are overnight oats healthier than cooked oats?

While heating your oats is a quick way to cook them, the heat also kills some of the available nutrients in the process.

Soaking them overnight is a slower process, helping retain those nutrients while ‘cooking’ the oats without any heat.

So, in short: yes, they are!

Can’t get enough oats? Try these healthy porridge recipes next!

10 Overnight Oats Recipes

Here are 10 of my favorite overnight oat recipes!

1. Strawberry Cheesecake Overnight Oats

Featuring cottage cheese, honey, and plenty of fresh strawberries, this is a sweet yet protein-rich choice for a quick breakfast. It’s super easy to prepare the night before.

If you love fresh berries, you’ll also enjoy these berry protein overnight oats!

Ingredients

1 cup rolled oats

2 tbsp chia seeds

1 honey cracker (crumbled)

2/3 cup almond milk (or any other milk)

3 tbsp cottage cheese (or any yogurt of choice)

1 tbsp honey (or any other sweetener)

½ tsp vanilla extract

3 strawberries (chopped)

Toppings

Sliced strawberries

Crumbled honey cracker

Nutrition per serving (1/2 jar):

Calories: 365

Fats: 10g

Protein: 25g

Carbs: 57g

Fiber: 9.5g

Sugar: 19g

2. Cookie Dough Overnight Oats

Turns out, cookie dough isn’t just for heartbreaks. You can enjoy your sweet treat right after you wake up with a clear conscience thanks to this innovative recipe.

In another world, this might be described as Reese’s peanut butter cup overnight oats recipe. Either way, it’s delicious and healthy, and you should give it a try. 

Ingredients

1 cup rolled oats

1 tbsp chia seeds

1 cup oat milk (or any other milk)

1 tbsp maple syrup (or any other sweetener)

1 tbsp peanut butter

2 tbsp dark chocolate chips

Toppings (before serving)

Whipped cream

Dark chocolate chips

Peanut butter

Nutrition per serving (1/2 jar):

Calories: 416

Fats: 15g

Protein: 10g

Carbs: 62g

Fiber: 8.4g

Sugar: 23g

3. Peach Overnight Oats

Next up, here’s a recipe that celebrates one of the most delicious fruits we have access to! These peach overnight oats are especially good when peaches are rich, fresh, sweet, and in season.

The secret to balancing all that sweetness is to incorporate cottage cheese and cinnamon into the mixture. Make sure to have some fresh-cut peach ready to go in the morning for the best results.

Ingredients

1 cup rolled oats

1 tbsp chia seeds

¼ tsp cinnamon

2/3 cup oat milk (or any other milk)

2 tbsp cottage cheese (or yogurt of choice)

1 tbsp maple syrup (or any other sweetener)

½ tsp vanilla extract

1/2 peach (chopped)

Toppings

Cottage cheese (or a yogurt of choice)

Maple syrup

½ peach (chopped)

Shredded coconut (unsweetened)

Nutrition per serving (1/2 jar):

Calories: 325

Fats: 6.5g

Protein: 10g

Carbs: 58g

Fiber: 8.3g

Sugar: 23g

4. Orange Overnight Oats

This is especially good in summer when vibrant citrus flavors just feel natural. However, it’s also a great recipe to bring a bright spot to your day, no matter the season.

Ingredients

1 cup rolled oats

1 tbsp chia seeds

2/3 cup oat milk (or any other milk)

2 tbsp freshly squeezed orange juice

1 tbsp honey (or any other sweetener)

½  tsp vanilla extract

¼ orange (chopped)

Toppings

¼ chopped orange

Chopped pecans or walnuts

Honey

Fresh mint

Nutrition per serving (1/2 jar):

Calories: 320

Fats: 7.4g

Protein: 7.8g

Carbs: 58g

Fiber: 7.9g

Sugar: 23g

5. Pumpkin Pie Overnight Oats

Pumpkin pie is one of the most iconic fall desserts. If you’re a pumpkin pie person, wouldn’t you love to enjoy a healthy version of this dessert at the start of your day?

Well, this pumpkin pie overnight oats recipe lets you do just that. Spiced with all the ingredients that call a pumpkin pie home, this is a warming and fall-friendly breakfast that tastes amazing.

Ingredients

1 cup rolled oats

1 tbsp chia seeds

1 cup oat milk (or any other milk of choice)

2 tbsp pumpkin puree

1 tbsp maple syrup (or any other sweetener)

1/2 tsp vanilla extract

¼ tsp nutmeg

¼ tsp pumpkin spice

Toppings (before serving)

Whipped cream (or yogurt)

Chopped pecans

A pinch of pumpkin spice

Nutrition per serving (1/2 jar):

Calories: 304

Fats: 7g

Protein: 7.8g

Carbs: 54g

Fiber: 7.7g

Sugar: 17g

6. Chocolate Overnight Oats

Dive headfirst into your day with a hefty dose of chocolate to grease the way. These chocolate oats are made with cocoa powder and almond extract.

Still having chocolate cravings? Try these chocolate protein overnight oats with banana next!

Ingredients

1 cup rolled oats

1 tbsp chia seeds

1 tbsp cocoa powder

2/3 cup almond milk (or any other milk)

1/3 cup Greek yogurt

1 tbsp honey (or any other sweetener)

½ tsp almond extract

¼ tsp sea salt

Toppings

Dark chocolate chips

Flaked almonds

Fresh raspberries

Nutrition per serving (1/2 jar):

Calories: 312

Fats: 7.9g

Protein: 14g

Carbs: 48g

Fiber: 7.3g

Sugar: 16g

7. Lemon Raspberry Overnight Oats

Overnight oats can occasionally feel a little heavy, so it pays to have some refreshing recipes in your repertoire. For me, one of those recipes is my lemon and raspberry overnight oats.

Like many of the other recipes on this list, this is modeled after a dessert. Lemon and raspberry tarts are the flavor of the summer, so why not enjoy them in oat form?

Ingredients

1 cup rolled oats

1 tbsp chia seeds

2/3 cup oat milk (or any other milk)

3 tbsp coconut yogurt

1 tbsp honey (or any other sweetener)

½ tsp vanilla extract

1/3 cup raspberries

½ lemon juice

¼ lemon zest

Topping

Raspberries

Chopped pecans

Honey

Nutrition per serving (1/2 jar):

Calories: 315

Fats: 5.9g

Protein: 8.4g

Carbs: 59g

Fiber: 8.6g

Sugar: 24g

8. Coconut Overnight Oats

If you’re nuts for coconuts, boy, do I have the recipe for you! The gentle nuttiness of the coconut shavings brings a really mellow taste to these oats.

They’re a great base flavor, so feel free to go nuts with the tropical fruits! Or, if you like something light and breezy to start your day with, enjoy them as-is.

Ingredients:

1 cup rolled oats

1 tbsp chia seeds

2 tbsp desiccated coconut

1 cup almond milk (or any other milk)

½ tbsp honey (or any other syrup or sugar)

1 tsp vanilla extract

a pinch of salt

Toppings

Desiccated coconut

Flaked almonds

Nutrition per serving (1/2 jar):

Calories: 271

Fats: 9.7g

Protein: 8g

Carbs: 38g

Fiber: 7.6g

Sugar: 6.8g

9. Blueberry Overnight Oats

In the realm of overnight oats recipes, the blueberry is one of the most common toppings chosen. I mean, can you blame us? This is an unbeatable combination!

Use your extra blueberries to make this yummy protein breakfast power bowl!

Ingredients

1 cup rolled oats

1 tbsp ground flaxseed

¼ cup fresh blueberries

1 tbsp honey (or any other sweetener)

1 cup almond milk (or any other milk)

1 tbsp cashew butter (or any other nut butter)

1 tsp vanilla extract

½ tsp cinnamon

A pinch of salt

Toppings

Fresh blueberries

Almond flakes

Nutrition per serving (1/2 jar):

Calories: 351

Fats: 12g

Protein: 12g

Carbs: 50g

Fiber: 6.4g

Sugar: 19g

10. Mango Coconut Overnight Oats

Finally, let’s end this list on a tropical note! Mango and coconut is an absolutely delicious combination in drinks, desserts, and cocktails… so why not in your overnight oats?

Looking for something to pair with your oats? Try these yummy avocado toast ideas!

Ingredients

1 cup mango chunks (frozen or fresh)

1/4 cup coconut cream

1/4 cup water

1 cup rolled oats

2 tbsp chia seeds

1 cup oat milk (or any other milk)

1 tbsp maple syrup (or any other sweetener)

1 tsp vanilla extract

Toppings

Shredded coconut

Mango chunks

Instructions

1. Add mango chunks, coconut cream, and water to the blender. Blend until smooth.

2. Add rolled oats, chia seeds, oat milk, maple syrup, and vanilla extract to the mason jar.

Pour over the cream of the mango blend. There might be more or less, based on the size of your blender. A smaller blender works better here.

3. Mix all the ingredients together

4. Top up with shredded coconut and mango chunks. Leave in the fridge for at least 8 hours.

Nutrition per serving (1/2 jar):

Calories: 501

Fats: 13g

Protein: 9.5g

Carbs: 88g

Fiber: 11g

Sugar: 48g

Watch: How to Make Overnight Oats