Healthy Overnight Oats (1 Base Recipe – 10 Flavors!)
Short of time in the morning and too busy to prepare a healthy breakfast? These healthy overnight oats recipes are high-protein with at least 10g of protein/serving, easy to meal prep, and you’ll love the delicious flavors. For easy breakfast ideas that you can make in 5 minutes, they’re at the top of the list.
Our overnight oats base recipe has just 2 main ingredients, oats and milk, plus the optional addition of chai seeds, maple syrup, and yogurt for extra yummy-ness.
This site is full of overnight oats recipes and different flavor combinations, all tried & tested by our readers who can’t get enough of these creamy recipes that taste like dessert!
This guide will teach you how to make overnight oats and help you explore the best overnight oats toppings. Make your overnight oats in a jar, and they’re easy to grab and go on a busy morning.
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What Do You Need For Overnight Oats?
I love that you only need two ingredients to make the basic overnight oats recipe: oats and a liquid. However, if you want a wonderful, creamy version packed with flavor, you’ll need a few more ingredients.
- Rolled Oats – you can use any type of oatmeal but old-fashioned rolled oats work best.
- Liquid – this can be milk, water, or even juice. Water is a good choice if you’re concerned about calories. The downside is your oats won’t be as creamy and could be a little runny. Avoid juice for weight loss – it’s full of sugar and can leave you feeling hungry. Milk works best. If you’re vegan, choose any plant-based non-dairy milk such as soy, oat, or almond milk. Soy is good for protein. Be wary of using coconut milk – it’s very high in calories.
- Chia seeds or flax seeds – these superfoods are packed with healthy fats, omega-3, antioxidants, protein, and fiber. They’re a great way to thicken your oats. Just half a tablespoon does the trick.
- Sweetener – This is down to personal preference. If you want to sweeten your oats, try a little maple syrup or a natural, sugar-free sweetener like stevia. You could also add some mashed banana or unsweetened applesauce.
- Vanilla extract – adds a lovely flavor to your oats without adding any calories!
- Yogurt – for an extra creamy breakfast dish, add a spoonful of yogurt on top of your overnight oats. Greek yogurt is wonderfully indulgent. Soy, coconut, or almond yogurt are good vegan options.
- Toppings – the fun part! Be creative and add whatever toppings you like. Fresh fruit, nuts, and seeds all work well.
What Is The Best Overnight Oats Recipe?
This can be down to personal preference – some people like them thick, and some like them runny. I like mine somewhere in the middle – creamy, filling, and nutritious. After a lot of trial and error, I find this is the best overnight oats recipe:
1/2 CUP OF OATS + 1/2 CUP OF MILK + 1/2 TBSP FLAX OR CHIA SEEDS
Oats too thick or too thin?
- Too thick: add more milk and mix through.
- Too thin: add more oats and leave to soak for an extra 30 minutes to 1 hour.
- Adding more flax or chia seeds will make your overnight oats recipe thicker and creamier.
Some people like to add yogurt to their overnight oats recipe. This can be stirred into the mixture before leaving to soak. I find 1-2 tablespoons of yogurt (about 1/8 cup) is just right.
How To Make Overnight Oats (2 Simple Steps)
I love that this healthy recipe is so easy to make:
- Add your oats to a mason jar or bowl, mix in your optional ingredients (flax or chia seeds, yogurt, sweetener), and pour on your liquid. Stir well.
- Cover your overnight oatmeal mixture and leave it in the fridge to soak overnight (or for at least 2 hours). It will be ready the next morning.
That’s all you need to do! It takes me less than 5 minutes. It really is the easiest make-ahead breakfast and perfect for meal prep!
Do I need to leave the oats soaking overnight? For the best results, yes – the longer you leave your overnight oatmeal mixture, the thicker it will be. 2 hours is the absolute minimum – it’s best to refrigerate overnight.
10 Flavors For Healthy Overnight Oats
To make these 10 different overnight oats flavor variations simply add these extra ingredients to the base recipe.
1. BLUEBERRY PICK ME UP
PROTEIN: 11g CALORIES: 260
- Handful of blueberries
- 1/2 sliced banana
2. BANANA & PEANUT BUTTER
PROTEIN: 15g CALORIES: 350
- 1/2 sliced banana
- 1 tablespoon peanut butter creamy or crunchy
- A small handful of cacao nibs (optional)
3. MATCHA PROTEIN
PROTEIN: 41g CALORIES: 360
- 2 teaspoons matcha green tea powder
- 1/4 cup of vanilla protein powder whey or plant-based
- 2 tablespoon yogurt vegan or milk based
- Handful of blueberries (optional)
- A small handful of granola (optional)
4. TROPICAL SUNRISE
PROTEIN: 11g CALORIES: 280
- 1/2 cup freshly sliced mango
- 1/2 sliced banana
- 2 tablespoons coconut yogurt (optional)
- A small handful of coconut flakes (optional)
5. CHOCOLATE & COCONUT
PROTEIN: 12g CALORIES: 260
- 1 tablespoon unsweetened cocoa powder
- A few drops of vanilla extract
- 1 tablespoon shredded coconut
- 1 tablespoon peanut butter (optional)
- Optional sprinkles dark chocolate chips, chia seeds, shredded coconut, chopped nuts, sliced banana
6. VERY BERRY OATS
PROTEIN: 11g CALORIES: 285
1 full cup of berries, raspberries, blueberries, or strawberries
7. APPLE PIE OATS
PROTEIN: 10g CALORIES: 330
- 1/2 teaspoon cinnamon
- 1 tablespoon maple syrup
- 1 small apple chopped into small pieces
- Extra cinnamon for dusting (optional)
8. OVERNIGHT PASSION
PROTEIN: 10g CALORIES: 250
- 2 tablespoons of yogurt, vegan or milk based
- 1 passion fruit
- 1 physalis (optional)
9. BROWN SUGAR CINNAMON
PROTEIN: 12g CALORIES: 280
- 1 small ripe banana mashed
- 1 tablespoon brown sugar
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 1 tablespoon chopped almonds (optional), for topping
10. CREAMY PUMPKIN PIE
PROTEIN: 15g CALORIES: 300
- 1/4 cup plain Greek yogurt (optional) for added creaminess and protein
- 1/4 cup of pumpkin puree
- 1/2 teaspoon vanilla extract
- 1 tablespoon chopped pecans
- 1/2 teaspoon pumpkin pie spice (optional) to taste
- 1 teaspoon maple syrup (optional), for sweetness
Do you serve overnight oats cold or hot?
Overnight oats are traditionally eaten cold, but it’s really up to you. I tend to eat them cold in the summer and warm them up in the winter!
Storage
It’s best to store overnight oats in glass containers in the refrigerator. You can store them in one large meal prep container or in individual portions for an easy grab-and-go breakfast.
How long do overnight oats last? If you’re using fresh fruit, store overnight oats in the fridge for 2 to 3 days at most. Mixtures without fresh fruit should last up to 5 days when chilled.
Overnight Oats In A Jar
You don’t have to use a glass jar for overnight oats but they do have the benefit of not absorbing food tastes. Presenting overnight oats in jars just looks amazing and it’s one of those little things that gets your day off to a good start. I have also sourced some plastic jars that are lightweight and good for breakfast on the go!
These are my favorite jars:
- 8 oz Wide Mouth Ball Mason Jars. These jars are microwave-safe and leak-proof. You can use them for freezing your overnight oats. The wide mouth makes it easier to add toppings and the airtight lids keep the ingredients fresher for longer.
- 16 oz Wide Mouth Ball Mason Jars. Ideal for hungry mornings or recipes with extra toppings! You can even buy jars with lids and spoons. Just right to grab and go!
- 16 oz Plastic Mason Jars. These jars are practical with a good airtight seal. Lightweight, dishwasher, freezer, and microwave safe – plus they’re BPA-free.
More Overnight Oats Recipes To Love
- Raspberry Cheesecake Overnight Oats
- Peanut Butter Banana Overnight Oats
- Blueberry Overnight Oats
- Apple Cinnamon Overnight Oats
- 10 High-Protein Overnight Oats Recipes
10 Overnight Oats Recipes
Ingredients
BASIC RECIPE
- 1/2 cup 40 grams rolled oats
- 1/2 cup liquid – water or milk of your choice – soy milk, oat milk, almond milk, skimmed milk, semi-skinned milk
OPTIONAL EXTRAS
- 1/2 tablespoon flax or chia seeds
- Maple syrup or sweetener of your choice – to taste
- Vanilla extract – to taste
- 1 – 2 tablespoons yogurt
BLUEBERRY PICK ME UP
- A handful of blueberries
- 1/2 sliced banana optional
BANANA & PEANUT BUTTER
- 1/2 sliced banana
- 1 tablespoon peanut butter creamy or crunchy
- A small handful of cacao nibs optional
MATCHA PROTEIN
- 2 teaspoons matcha green tea powder
- 1/4 cup of vanilla protein powder whey or plant-based
- 2 tablespoon yogurt vegan or milk based
- Handful of blueberries optional
- A small handful of granola optional
TROPICAL SUNRISE
- 1/2 cup freshly sliced mango
- 1/2 sliced banana
- 2 tablespoons coconut yogurt optional
- A small handful of coconut flakes optional
CHOCOLATE & COCONUT
- 1 tablespoon unsweetened cocoa powder
- A few drops of vanilla extract
- 1 tablespoon shredded coconut
- 1 tablespoon peanut butter optional
- Optional sprinkles dark chocolate chips, chia seeds, shredded coconut
VERY BERRY OATS
- 1 full cup of berries raspberries, blueberries or strawberries
APPLE PIE OATS
- 1/2 teaspoon cinnamon
- 1 tablespoon maple syrup
- 1 small apple chopped into small pieces
- Extra cinnamon for dusting optional
OVERNIGHT PASSION
- 2 tablespoons of yogurt vegan or milk based
- 1 passion fruit
- 1 physalis optional
BROWN SUGAR CINNAMON
- 1 small ripe banana mashed
- 1 tablespoon brown sugar
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 1 tablespoon chopped almonds optional, for topping
CREAMY PUMPKIN PIE
- 1/4 cup plain Greek yogurt optional for added creaminess and protein
- 1/4 cup of pumpkin puree
- 1/2 teaspoon vanilla extract
- 1 tablespoon chopped pecans
- 1/2 teaspoon pumpkin pie spice optional to taste
- 1 teaspoon maple syrup optional, for sweetness
Instructions
BASIC RECIPE
- Add your rolled oats to a large 8oz glass jar or container. If you're using flax or chia seeds stir them into the oats.
- Add the optional maple syrup (or sweetener of your choice), pour in the water or milk, and mix well.
- Cover with a lid or wrap and place in the fridge for at least 4 hours (overnight is better).
- When ready, eat with your favorite toppings (see recipes and suggestions below).
BLUEBERRY PICK ME UP
- When the oats are ready in the morning, stir the optional sliced banana into the overnight oats mixture.
- Top with blueberries. If you're warming up your overnight oats add your berries after heating for extra freshness. Warming up the berries with the oats makes them jammy and gooey – give it a try!
BANANA & PEANUT BUTTER
- When the oats are ready in the morning, top with the peanut butter.
- Arrange the slices of banana on top.
- Sprinkle with a few cacao nibs.
MATCHA PROTEIN
- Add the matcha powder and protein powder to the overnight oats mixture the night before (stage 2).
- In the morning, when the oats are ready, top with yogurt.
- Finish with the optional handful of berries and a sprinkling of granola.
TROPICAL SUNRISE
- Make the basic recipe with coconut milk.
- In the morning, when the oats are ready, stir the banana slices into the overnight oats mixture.
- Top with yogurt (optional).
- Arrange the mango slices on top of the mixture with the (optional) coconut flakes.
CHOCOLATE & COCONUT
- Mix the unsweetened cocoa powder, vanilla extract, and shredded coconut into the oats mixture before leaving overnight.
- In the morning top with the peanut butter (if using) and your choice of sprinkles – dark chocolate chips, chia seeds, shredded coconut.
VERY BERRY OATS
- In the morning, when the oats are ready, stir 1/2 cup of berries into the overnight oat mixture.
- Top with the remaining berries.
APPLE PIE OATS
- Add the cinnamon to the oats mixture before leaving overnight.
- In the morning spoon the maple syrup over the oats and top with the pieces of apple.
- Warm the oats and apple in the microwave for 30 to 60 seconds.
- Dust with extra cinnamon (optional).
OVERNIGHT PASSION
- When the oats are ready in the morning, spoon yogurt over the oats.
- Top with the pulp of the passion fruit.
- Finish with the physalis (optional).
BROWN SUGAR CINNAMON
- Add the cinnamon, brown sugar, and vanilla to the oats mixture before leaving overnight.
- When the oats are ready in the morning mix in the mashed banana.
- Top with chopped almonds for a crunchy texture (optional).
CREAMY PUMPKIN PIE
- Make the oats mixture using almond milk. Before leaving overnight mix in the pumpkin puree, vanilla extract, and optional pumpkin pie spice.
- When the oats are ready in the morning stir in the plain yogurt, top with chopped pecans and drizzle on the maple syrup (optional).
