5 Healthy Overnight Oats Recipes | Complete Guide + Video
Looking for the ultimate healthy breakfast? This is the most popular overnight oats recipe in the world, with 12M views on YouTube and 50,000+ satisfied fans. Get the easy base recipe, tips, and 5 unique flavors in this complete guide!
As a big fan of healthy breakfast recipes, I’m incredibly proud that my overnight oats recipe is the most popular in the world! 😲 Just how popular? It has racked up over 12 million views as of October 2024, and according to my estimates, more than 50,000 food enthusiasts have tried it. Making it one of my top healthy recipes, alongside these healthy oatmeal cookies. I’m beyond grateful for the opportunity to inspire so many people to start their day with a nutritious breakfast.
Don’t believe me? Here’s the proof 👇
What Are Overnight Oats
Overnight oats are a game-changer for anyone looking to start their day with a healthy, no-fuss breakfast. Essentially, overnight oats are a mixture of raw oats soaked in milk (or a dairy-free alternative) and left to absorb overnight in the fridge. By morning, you’ve got a creamy, satisfying meal packed with fiber, protein, and endless customization options. Here are some top benefits:
Endlessly Customizable: Add fruits, nuts, seeds, or spices to suit your taste and nutritional needs.
High in Fiber and Protein: Oats are loaded with fiber, which supports digestion and heart health, along with a substantial amount of protein to keep you feeling full.
Time-Saving: With no cooking required, overnight oats can be prepped the night before for a quick, ready-to-eat breakfast in the morning.
Dietary Flexibility: They’re easy to customize, whether you prefer vegan, gluten-free, or high-protein options, making them a perfect fit for almost any diet.
The Base for Overnight Oats
Here’s a base overnight oats recipe that’s both simple and adaptable. With just a few ingredients, you can create a nutritious breakfast for the entire week in just 5 minutes! Follow these easy ratios:
- ½ cup rolled oats (45g): The foundation of this simple oats recipe, oats provide fiber, protein, and complex carbs to keep you full and energized. For a gluten-free option, use certified gluten-free oats.
- 1 tablespoon chia seeds: Chia seeds add thickness and boost the protein, fiber, and omega-3 content of your oats. They help create a creamy texture, but you can also swap them for ground flaxseeds.
- ½ cup liquid (120ml): Use milk or a plant-based option like almond or oat milk to adjust the creaminess. For a high-protein variation, try soy milk or add a splash of protein shake.
- ¼ cup yogurt (70g): Yogurt enhances creaminess and provides probiotics for a healthy gut. Choose Greek yogurt for extra protein, or go with a dairy-free yogurt to keep it vegan.
- Toppings and sweeteners: Customize with fruits, nuts, or a touch of honey or maple syrup.
With this base overnight oats recipe, the possibilities are endless. Feel free to experiment and create your own overnight oats variations!
Overnight Oats: Step-by-Step Video Tutorial
Here is a step-by-step video tutorial to help you make the best overnight oats, including 5 different flavors, including blueberry overnight oats, chocolate banana overnight oats, pina colada overnight oats, peanut butter overnight oats and apple pie overnight oats:
To get the complete written recipe, scroll down to the recipe card.
Tips to Make the Best Overnight Oats
To make the best overnight oats, follow these tips for a delicious, perfectly textured breakfast every time!
- Perfect Oats Consistency: The ideal liquid-to-oat ratio is around 1:1. For creamier oats, add a bit more liquid or yogurt, while for thicker oats, reduce the liquid slightly. Soak for at least 4 hours, but overnight is best to allow the oats to fully absorb and soften.
- Flavor Boosts: Add fruits, spices, nuts, or seeds to elevate flavor. Fresh berries, sliced bananas, or apples add natural sweetness, while cinnamon, vanilla extract, or nutmeg provide warmth and depth. Nuts and seeds not only add texture but also pack in protein and healthy fats.
- Overnight Oats Storage Tips: For meal prep, store oats in airtight jars or containers in the fridge for up to 5 days. Keep toppings like fresh fruit separate until serving to maintain freshness. Layering in jars helps keep everything fresh and ready to grab!
With these overnight oats tips, you’ll master the perfect consistency and enjoy flavors that stay fresh all week long.
Customize Your Overnight Oats: Endless Flavor Ideas
With this easy overnight oats base recipe, you can create a variety of flavors to keep breakfast exciting and delicious. Healthy overnight oats are versatile, so feel free to experiment with different ingredients to suit your taste and nutritional needs. Here are some creative ways to customize your oats:
- Add Fruits: Fresh or dried fruits like bananas, berries, pineapple and apples add natural sweetness and nutrients.
- Add nut butter: For extra creaminess add a tablespoon of nut butter or seed butter, such as peanut butter, almond butter, pistachio cream, or even tahini.
- Spice It Up: Try cinnamon, nutmeg, or pumpkin spice for warmth and depth.
- Sweeten Naturally (optional): Use honey, maple syrup, or mashed fruit as natural sweeteners.
- Boost with Nuts and Seeds: Almonds, walnuts, chia, or flaxseeds add crunch, fiber, and protein.
- Mix in Yogurt or Protein Powder: For a creamy texture and extra protein.
Here’s some homework for you: try experimenting with different ingredients, fruits, liquids, and toppings to create a unique overnight oats flavor. Then, tell me about it in the comments, or even attach a photo of your creation!
Frequently Asked Questions
Yes! Simply replace yogurt with extra milk or a plant-based alternative for a dairy-free option.
Absolutely! Just microwave for about 30-60 seconds or heat them on the stovetop until warm.
They can be! Just ensure you’re using certified gluten-free oats if you have a gluten sensitivity.
Yes, chia seeds add thickness but are optional. You can replace them with ground flaxseeds or simply omit them.
Not at all! Fruits like bananas or berries add natural sweetness, but you can add honey, maple syrup, or skip sweeteners entirely.
More Healthy Overnight Oats Ideas
- Pistachio Overnight Oats
- Ferrero Rocher Overnight Oats
- Raffaello Overnight Oats
- Tiramisu Overnight Oats
Overnight Oats – 5 Easy Healthy Recipes
Equipment
Ingredients
Blueberry overnight oats:
- ½ cup (45 g) Rolled oats
- 1 tablespoon Chia seeds
- ½ cup (45 g) Blueberries
- Pinch salt
- ¼ cup (70 g) Greek yogurt
- 1-2 teaspoons Maple syrup optional
- ½ cup (120 ml) Almond milk or any milk of your choice
- slivered almonds and blueberries for topping optional
Chocolate & banana overnight oats:
- ½ cup (45 g) Rolled oats
- 1 tablespoon Chia seeds
- 1 tablespoon Cocoa powder
- Pinch salt
- ¼ cup (70 g) Greek yogurt
- 1-2 teaspoons Maple syrup optional
- ½ cup (120 ml) Milk of choice
- ½ Banana
- Chocolate shavings and banana slices for topping optional
Apple pie overnight oats:
- ½ cup (45 g) Rolled oats
- 1 tablespoon Chia seeds
- Pinch salt
- ¼ cup (70 g) Greek yogurt
- ½ cup (120 ml) Milk of your choice
- ½ Apple grated
- ½ teaspoon Cinnamon
- 1-2 teaspoons Honey/maple syrup optional
- Walnuts for topping
Pina colada overnight oats
- ½ cup (45 g) Rolled oats
- 1 tablespoon Chia seeds
- 2 oz (60 g) Pineapple cubed
- Pinch salt
- ¼ cup (70 g) Greek yogurt
- 1-2 teaspoons Honey/Maple syrup optional
- ½ cup (120 ml) Coconut milk or any milk of your choice
- 1 tablespoon Desiccated coconut
- ½ teaspoon Vanilla extract
- Pineapple chunks and desiccated coconut for topping
Peanut butter & jelly overnight oats:
- ½ cup (45 g) Rolled oats
- 1 tablespoon Chia seeds
- Pinch salt
- ¼ cup (70 g) Greek yogurt
- ½ cup (120 ml) Milk of your choice
- 2 tablespoons Natural peanut butter
- 2 tablespoons Fruit jam of your choice
- Crushed peanuts and natural peanut butter for topping optional
Instructions
- Place all ingredients into a large glass/container/bowl and mix until combined.
- Transfer to a jar or a glass. Place in the fridge for at least 4 hours or overnight.
- Top with fresh fruits/nuts/seeds and serve.
Video
Notes
- Watch the Video: For a better understanding of the recipe, I always recommend watching the video recipe, which includes a step-by-step guide to help you succeed.
- FAQs: Make sure you read the FAQs for this recipe which are located above the recipe box for additional tips and troubleshooting! For extra tips and variations read the article.
- Use Airtight Containers: Store overnight oats in airtight containers or jars with secure lids. Mason jars or small reusable containers work well to keep air out, preserving freshness.
- Refrigerate Immediately: After preparing your oats, place them directly in the fridge to start the soaking process. Keeping them cold prevents bacterial growth and ensures they’re safe to eat.
- Add Toppings Later: For the best texture, add fresh toppings like fruit, nuts, or seeds right before eating. This prevents fruits from getting mushy and keeps crunchy toppings crisp.
- Ideal Storage Time: Overnight oats can last up to 5 days in the fridge. To make mornings easy, prepare multiple servings on Sunday to enjoy a ready-to-eat breakfast all week long.
Thank you for wonderful and healthy recipes!!!! 2020 is my year to eat better and be a better me. Thanks to you
I have a great start!!!
Sincerely ;
Kathy Justice
Corbin, KY
Hi Kathy, glad you like these recipes.
Hope you’ll have a healthy and successful year!
What are the calories count on the oats?
I would love to make these, but I am on a diet. How many calories are the in one serving?
Thank u for recipes!!!! I’ll try it!!!
You’re welcome 🙂
Thank you for the creative revipes 🥰
Going to try all these, they have common ingredients and the variations all sound great.
For those asking about calorie intake, I’d suggest using an app like my fitness pal to calculate this, which will also provide nutrition values.
I was wondering how/if you could leave out the Greek yoghurt and make these vegan?
Vegan option: Just guessing that the yogurt is there as the protein ingredient, but you might experiment with protein powders normally put into smoothies as a sub for yogurt (or use a vegan yogurt instead). I also think that it could be made with water instead of a milk ingredient, especially good if you are camping and don’t have a fridge for milks and yogurts.
I am a dialysis patient and like know if these overnight oats recipes kidney-friendly and nutrition information please
I am an Intermittent Faster, and these overnight cups look like a perfect fast breaker! Yum thanks for sharing them, I wish you’d allow them to put on Facebook. Would love to share them. Nancy
How many Calories in these ?
How many sugars are in the chocolate and blueberry?
delicious