In recent years overnight oats have become a regular part of my meal prep. They are incredibly easy to make… nearly fool-proof, in fact, and there are so many different variations to craft. I know that some people enjoy eating the same thing for breakfast every day, but I enjoy a good bit of variety in my life, so I love all the flavors I can play with in a jar of overnight oats!
Beyond loving variety in my breakfast, I also happen to be a sweet-over-salty kinda gal. If something can be both healthy and taste like dessert I am all over it. It felt appropriate to combine a couple of my loves into one… healthy dessert-like foods and overnight oats!
In addition to giving you all the basics on how to make a great jar of overnight oats, I have included recipes for Pumpkin Spice Latte Overnight Oats, Cinnamon Bun Overnight Oats and Brownie Batter Overnight Oats. But let’s start here…
The Ratio of Milk to Oats for the Perfect Overnight Oats
This is a key point of conversation because the ratio of liquid to oats determines if you end up with thick oats or runny oats. You could literally make overnight oats with just milk or non-dairy milk and oats, though most people like to add additions (like the recipes below). The more you make overnight oats, the better you will know your preference for thicker or more liquid heavy overnight oats, but here is the basic ratio:
1 part milk: 1 part rolled oats = perfect overnight oats
Here is the kicker, there are a few caveats to the statement above. If you add any other thickening ingredients, like the pumpkin puree in the PSL Overnight Oats below, you will need a little more liquid. Other additives that may impact this ratio is yogurt or chia seeds. In general, you want your oats to be just slightly too liquidy when you put them in the refrigerator. The oats will thicken up overnight as they soak up some of the liquid. If you’ve made straight soup before putting your overnight oats in the fridge, you’ve likely added too much liquid. Here is how your overnight oats should look before you put them in the refrigerator.
How your overnight oats should look before you put them in the refrigerator
Other Fun Ingredients to Add to Your Overnight Oats
There are lots of fun additions you can put in your overnight oats. See, this goes back to all the amazing options you can make! Here are a few to consider:
- Yogurt – Generally you will only add a couple tablespoons per serving and you can use any variety of yogurt your heart desires. This provides a little protein boost, but does also (obviously) add dairy to your overnight oats, so dodge this if you are keeping it dairy free. If you are adding a bit of yogurt, know that it will thicken your overnight oats up a bit, so adjust your liquid accordingly.
- Chia seeds – These add a great dose of fiber to your overnight oats and a fun texture. Adding chia seeds is a bit of a polarizing move because they get a very pudding-like texture after soaking up liquid, which some love and others don’t. If you’ve never tried it, give it a go to see if you like it 🙂 For every tablespoon of chia seeds you add to your overnight oats recipe, add an additional 2-4 tablespoons of liquid.
- Protein powder – If you want to make a really complete breakfast in a jar, adding protein powder to your overnight oats is totally the way to go! I personally love adding chocolate or vanilla whey isolate (depending on the flavor profile of the recipe) or collagen peptides. Add a couple tablespoons to your next batch of overnight oats or try the Brownie Batter Overnight Oats recipe below that is boosted with protein powder!
- Nuts & dried fruits – One of my favorite ways to keep food interesting is by adding multiple textures into a recipe. Nuts add the perfect little crunch to a creamy batch of overnight oats and dried fruit adds a delightful bite! Play around with adding your favorite trail mix or mini handful of nuts, seeds, dried fruit or shredded coconut. The options are endless!
- Nut butter – Overnight oats are fairly carb-dense, so adding some fats to balance out the macronutrient profile of your breakfast is a great addition! You can add the nut butter straight into your mixture before you leave them in the refrigerator over night for a more consistent nut butter flavor in every bite or in the morning drizzle some on top for an Instagram-worthy jar of overnight oats 😉
Health Benefits of Oats
rolled oats
Oats are a great way to start the day, as they have lots of health benefits! Oats contain a soluble fiber called beta-glucan, which research shows to help:
- slow digestion
- increase satiety
- suppress appetite
- all of which can aid in weight loss
Whole oats also contain compounds that act as antioxidants to reduce the damaging effects of chronic inflammation, which can lead to a whole host of diseases. Chronic inflammation is a serious detriment to good health, so any small way that you can counter that is a win in my book!
Did You Know…
Oats are naturally gluten-free. The only reason that not all oats are labeled as such is because oats processed in a facility that also makes gluten-containing products risks a bit of cross-contamination. Those with celiac will always opt for oats specifically labeled gluten-free, but for those who are simply avoiding gluten for general health reasons, save yourself a couple dollars and get the standard rolled oats.
Meal Prepping Overnight Oats
Overnight oats last in the refrigerator for up to 5 days, making them a great part of your meal prep. I often work with clients to start by meal prepping just their breakfasts so no matter what happens later in the day, at least one meal is balanced and nourishing! Often when we start the day eating well, we continue that pattern later into the day.
Each of the recipes below is for a single serving, so if you are looking to make a bigger batch or want to prep for the week, simply double, triple, quadruple, etc. all of the ingredients!
If you want some more tips regarding meal prepping, check out my FREE Healthy Meal Prep Guide!
FAQs About Overnight Oats
Are overnight oats healthy?
Yes they are! By nature they are high in carbohydrates, so to make a more balanced breakfast with your overnight oats, add some protein powder (like in the Brownie Batter Overnight Oats Recipe below) for a boost of protein, and some nuts, seeds or nut butter for a healthy dose of fat. With a balance of whole grain carbohydrates, protein and healthy fats you will likely find that overnight oats keep you satiated all morning long!
Will overnight oats work with quick oats?
Yes they will, but I recommend using rolled oats. Quick oats tend to get a bit more mushy in a batch of overnight oats, compared to rolled oats. I would also steer clear of using steel cut oats because they will create a texture that is not soft enough.
Can overnight oats be warmed up?
Absolutely! Personally I love enjoying them cold, but you can definitely warm them up in the morning. Especially on chilly winter days, there is nothing as delightful as a bowl of warm oats 🙂
Why add yogurt to overnight oats?
Adding yogurt adds a boost of protein and adds additional creaminess to your overnight oats. If you are looking for a dairy-free option avoid adding yogurt. I personally love the texture of overnight oats without yogurt, but some people prefer adding it, so give it a try for yourself 🙂
How long do overnight oats last?
You can store them in the refrigerator for up to 5 days. This makes them a great option for meal prepping!
Pumpkin Spice Latte Overnight Oats Recipe
And now we get into the really good stuff… the recipes that bring you dessert flavor without all the sugar, fat and yucky feeling afterward. Let’s start with an autumn-inspired recipe. The pumpkin spice latte is a fall signature that lends some tasty inspiration to these overnight oats. Made with cold brew, this recipe also offers a caffeine kick in the A.M. I’ve been adding cold brew to my overnight oats for years because, well… I love the taste of coffee. I hope you do too 🙂
Pumpkin Spice Latte Overnight Oats
The unfortunate thing about a pumpkin spice latte is that it’s loaded with sugar. But not this recipe! Enjoy the delightful taste of a PSL without all the added sugar and fat. A little bit of honey perfectly sweetens this recipe to bring out the full flavors of the pumpkin puree and pumpkin pie spice!
If you are the kinda gal or guy who goes straight to Starbucks the moment the PSL comes back on the menu each year, you are going to love these pumpkin spice latte overnight oats!
Close Up of PSL Overnight Oats
Ingredients You’ll Need
- Rolled oats
- Pumpkin pie spice
- Pumpkin puree
- Cold brew – Be careful here if you are using a cold brew concentrate. If so, simply follow the instructions on the bottle for the ratio of water to cold brew and then use 1/2 cup of the diluted mixture. If you are using homemade cold brew or an already diluted product, simply pour straight from the bottle.
- Unsweetened almond milk
- Honey
All the pumpkin spice delight, with far less sugar, crafted for a tasty breakfast!
- 1/2 cup rolled oats
- 1/4 tsp pumpkin pie spice
- 2 Tbsp pumpkin puree
- 1/2 cup cold brew
- 2 Tbsp unsweetened almond milk
- 1/2 Tbsp honey
Combine the oats and pumpkin pie spice into a container with a sealed top. Shake to thoroughly mix.
Pour the pumpkin puree, cold brew, almond milk and honey into the container, seal and shake again.
Put into the refrigerator over night and enjoy in the morning!
Recipe Video
PER SERVING
199 cals ~ 3g fat ~ 38g carb ~ 5g protein
Cinnamon Bun Overnight Oats Recipe
Do you remember walking through mall as a young kid and the powerful cinnamon spice smell that hit you when you walked past the Cinnabon store? And then you grew up and learned how not-so-healthy those delicious smelling cinnamon buns were. Sad day.
The good news is that we can use that same flavor inspiration for a healthier breakfast! These cinnamon bun overnight oats taste like all sorts of cinnamon delight with only 164 calories per serving. I think that’s about the same as two bites of a Cinnabon treat haha.
This delicious and nutritious breakfast is sweetened with stevia for an all-natural no-calorie sweetness that perfectly balances out the cinnamon. With macros and flavor like this, these cinnamon bun overnight oats are a must-add to your next meal prep list!
Ingredients You’ll Need
- Rolled oats
- Cinnamon
- Stevia
- Vanilla extract – This is my ABSOLUTE favorite vanilla extract from Rodelle! It is a local Colorado company that makes incredible extracts and spices for baking and cooking with full, rich flavor due to their quality ingredients.
- Unsweetened almond milk
Take your taste buds right back to the cinnamon bun shop at the mall, but with clean ingredients. These cinnamon bun overnight oats are the perfect way to start the day!
- 1/2 cup rolled oats
- 1/2 tsp cinnamon
- 1/4 tsp stevia
- 1/4 tsp vanilla extract
- 1/2 cup unsweetened almond milk
Combine the oats, cinnamon and stevia into a container with a sealed top. Shake to thoroughly mix.
Pour the vanilla extract and almond milk into the container, seal and shake again.
Put into the refrigerator over night and enjoy in the morning!
PER SERVING
164 cals ~ 4g fat ~ 27g carb ~ 5g protein
Brownie Batter Overnight Oats Recipe (Boosted with Protein)
Anyone else out there eat brownie batter like cookie dough? It’s fudgy, rich and oh so delectable. It also has tons of sugar, a fair amount of fat and virtually no protein. So that doesn’t make for a balanced breakfast 😉
But these brownie batter overnight oats do in fact make for a balanced breakfast! You still get that delicious chocolate fudgyness without all the added stuff your body doesn’t want. This recipe is even boosted with protein powder so a single serving of this goodness has 18 grams of protein – what a win!
The other day I came home from the gym and topped a serving of these overnight oats with fresh raspberries and a drizzle of nut butter. Wowzers was it incredible! A totally nourishing breakfast that tastes like dessert. Sign me up.
Ingredients You’ll Need
- Rolled oats
- Cocoa powder – I swear by using this cocoa powder from Rodelle that is so rich and fudgy.
- Chocolate protein powder – My go-to protein powder is this Muscle Feast Chocolate Whey Isolate. My favorite feature of this whey isolate is that it’s flavored with cocoa powder rather than natural flavors – a rare feature for a chocolate protein powder!
- Dark chocolate chips
- Unsweetened almond milk
These overnights oats taste oh so indulgent but are oh so healthy. There is nothing as wonderful as eating something healthy for breakfast… that tastes like dessert.
- 1/2 cup rolled oats
- 1 Tbsp cocoa powder
- 2 Tbsp chocolate protein powder (I used whey)
- 1 Tbsp dark chocolate chips
- 1/2 cup unsweetened almond milk
Combine the oats, cocoa powder, protein powder and chocolate chips into a container with a sealed top. Shake to thoroughly mix.
Pour the almond milk into the container, seal and shake again.
Put into the refrigerator over night and enjoy in the morning!
PER SERVING
318 cals ~ 10g fat ~ 39g carb ~ 18g protein
Whip up a batch of overnight oats and absolutely love it?! Share your creations with me on Instagram, by tagging @fitfeedbyreed 🙂
Want More Healthy Yet Indulgent-Tasting Breakfast Recipes?
If you are digging breakfast recipes that taste indulgent but are totally healthy, check out this recipe for High-Protein Chocolate Breakfast Muffins! You won’t want to miss out on this incredibly simple recipe that is perfect for on-the-go breakfasts.
These muffins are made with only five ingredients… yes, only 5! So for all y’all out there who don’t like complicated baking projects, this is right up your alley.
High-Protein Chocolate Breakfast Muffins
