Carrot Cake Overnight Oats (Healthy & High-Protein)

Name: Carrot Cake Overnight Oats
Prep time: 5 min
Total time: 5 min
Ingredients: 1/3 cup Carrot (finely grated); 1/2 cup Rolled oats; 1 tablespoon Chia seeds; 1/2 teaspoon Cinnamon; Pinch Nutmeg; Pinch Salt; 1/2 cup Milk (any kind (see notes)); 1/4 cup Yogurt (*see notes); 1 tablespoon Maple syrup (or to taste *see notes); 1 teaspoon Vanilla extract; 1 tablespoon Raisins (or dried cranberris optional); 4 Pecans (or walnuts, chopped)

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These carrot cake overnight oats are what happens when my love of carrot cake meets my overnight oats obsession. Creamy oats, warm cinnamon, sweet carrot, crunchy pecans, and a little yogurt “frosting”, all in a breakfast that takes about 5–10 minutes to prepare. With protein from Greek yogurt and fiber from oats and chia seeds, there’s plenty to love beyond the flavor.

A glass jar of carrot cake overnight oats topped with yogurt, shredded carrots, and pecans, with whole carrots and pecans nearby.

I’ve made dozens of overnight oats variations, and some of my videos, including my original overnight oats recipe, have reached millions of views. Yet I’m still finding excuses to make another batch! My trick here? Finely grate the carrot so it blends into every creamy spoonful.

Think of the cozy flavors of my classic carrot cake, tucked into breakfast.

And if you love overnight oats for breakfast, try my apple pie overnight oats next!

Why You’ll Love These Carrot Cake Overnight Oats

Glass jar of carrot cake overnight oats topped with yogurt, shredded carrots, and pecans, surrounded by whole carrots and pecans.

Carrot cake flavor for breakfast: Warm spices, sweet carrot, vanilla, and pecans make a simple jar of oats feel a little more special.
No cooking required: Grate, stir, and refrigerate. There’s no pan to wash and nothing to cook in the morning.
Protein and fiber: With protein-rich Greek yogurt, this recipe can provide about 18g of protein and about 12g of fiber per serving. The exact amounts depend on your ingredients; see the nutrition section below.
Easy to prepare ahead: Make one serving for tomorrow or a few jars for the next several mornings.
Sweetness you control: Add maple syrup to taste, use less, or leave it out. Raisins are optional too.

Ingredients and Substitutions

Ingredients for carrot cake overnight oats arranged on a surface, labeled: rolled oats, carrot, yogurt, chia seeds, milk, sweetener, salt, vanilla, dried fruit, nutmeg, cinnamon, and nuts.

Carrot: Use freshly and finely grated carrot. The fine side of a box grater works well. Thick packaged shreds stay noticeably firmer in a no-cook recipe.
Rolled oats: Old-fashioned rolled oats give you a creamy breakfast with a little texture. Quick oats make a softer, more uniform mixture. Steel-cut oats are not a direct substitute with these quantities and soaking times.
Chia seeds: These absorb liquid and thicken the oats. They also contribute a substantial part of the fiber, so leaving them out changes both texture and nutrition.
Greek yogurt: Plain Greek yogurt makes the oats thick and creamy and increases the protein. Regular plain yogurt works too, but the result will generally be thinner and lower in protein. With sweetened vanilla yogurt, reduce the maple syrup.
Milk: Dairy milk, soy milk, almond milk, and oat milk all work. Their protein content varies, so check the label if that matters to you.
Cinnamon, nutmeg, vanilla, and salt: Cinnamon and nutmeg give the oats their carrot cake flavor; vanilla rounds it out. A small pinch of salt helps bring the flavors together.
Maple syrup: Add to taste or omit it. Honey, agave, and date syrup are other options. These are still added sweeteners, so choose the amount that suits you.
Pecans and optional raisins: Pecans add crunch and richness; walnuts are a good substitute. Raisins add little pockets of sweetness, or you can use finely chopped dates.

This is just a short review of the ingredients; for the complete recipe, including quantities, scroll down to the recipe card 👇

How to Make Carrot Cake Overnight Oats

Hands grating a carrot on a metal box grater over a wooden cutting board.

Step 1: Grate the Carrot: Peel and finely grate the carrot. Small shreds soften as the oats chill and blend into the mixture for a creamier texture.

A hand holding a spoon mixes Greek yogurt into a bowl of oats and chia seeds.

Step 2: Mix Everything: Mix the oats, chia, spices, milk, yogurt, maple syrup, and vanilla. Add carrot, optional raisins and pecans. Stir well.

Two hands holding a glass container filled with a creamy carrot and spice overnight oats, covered with plastic wrap.

Step 3: Chill the Oats: Cover and refrigerate for at least 4 hours, preferably overnight, until the oats soften and the mixture is thick and creamy.

A hand holding a glass jar of carrot cake overnight oats topped with a spoonful of yogurt.

Step 4: Top and Serve: Before serving, finish with yogurt for the optional frosting and some extra pecans, then stir and enjoy.

The “Frosting” That Makes It Feel Like Real Carrot Cake

For that carrot cake look, spread 1–2 tablespoons of thick Greek yogurt over the chilled oats. It adds a creamy, tangy finish with very little effort.

For a richer topping, use 1 tablespoon softened cream cheese mixed with 1 tablespoon Greek yogurt. Stir until smooth, then spread over the oats and finish with chopped pecans. You can also use 1–2 tablespoons of softened cream cheese on its own.

This small topping gives the jar a frosting-like finish. If you love that combination of carrot and creamy topping, my carrot cake cheesecake is another recipe to save for a baking day.

A Breakfast with Protein and Fiber

Made with Greek yogurt and dairy milk, these carrot cake overnight oats can provide approximately 18g of protein and 12g of fiber per serving. Greek yogurt boosts the protein and creates that creamy texture, while oats and chia seeds provide most of the fiber, a combination that helps make breakfast satisfying.

These estimates depend on your milk, yogurt, and nut portions and exclude the optional frosting. For more ways to put oats to work at breakfast, explore my healthy oat breakfast recipes.

Video Recipe

More of a visual learner? Watch the full video recipe to learn how to make the BEST carrot cake overnight oats.

Prefer the written recipe? Scroll down to the recipe box 👇

A glass jar of carrot cake overnight oats topped with chia seeds, with a whole carrot and a few pecans nearby.

Variations and Toppings

Extra protein: Stir in 1–2 tablespoons of vanilla or unflavored protein powder. Add a little extra milk as needed, since different powders absorb different amounts. Reduce the maple syrup if the powder is sweetened.
Vegan carrot cake overnight oats: Use plant-based milk and yogurt, maple syrup rather than honey, and a dairy-free topping. A protein-rich soy yogurt is useful if you want to retain more protein; check its label.
Gluten-free: Use certified gluten-free rolled oats and check your other ingredients, particularly any protein powder or flavored toppings.
Nut-free: Leave out the pecans, choose a milk suitable for your needs, and add pumpkin or sunflower seeds if you enjoy them.
More spice: Add a small pinch of ginger, cloves, or allspice. Start small so they don’t overpower the carrot and cinnamon.
Coconut or orange: Try a spoonful of unsweetened shredded coconut or a little finely grated orange zest for a different carrot cake flavor.

Storage and Meal Prep

Store the oats in a covered jar or airtight container in the refrigerator for up to 3–4 days, using fresh milk and yogurt. Add crunchy nuts and your topping just before serving for the best texture.

To make a few breakfasts at once, multiply the ingredients, mix them in a bowl, and divide the oats between jars. I like overnight oats containers with lids and spoons for this: there’s room to stir in a splash of milk if the oats thicken, and I can grab a jar on my way out. Keep the pecans separate until serving so they stay crunchy.

Prefer a warm breakfast? Transfer a portion to a microwave-safe bowl and warm gently in short bursts, stirring between them. Add the topping afterward. If you prefer a breakfast with a baked texture, try my cinnamon apple baked oatmeal.

A glass of carrot cake overnight oats topped with pecans and a dollop of yogurt, with a spoon lifting a portion.

More Carrot Cake-Inspired Recipes

If, like me, you love the flavors of a classic carrot cake but can’t resist trying them in something different, these recipes deserve a spot on your list.

FAQs

Do I Need to Cook the Carrot First?

No. Use raw, finely grated carrot. An overnight soak softens the small shreds, although they retain a little texture. Thick carrot strips won’t soften in the same way.

Can I Make These Overnight Oats Without Yogurt?

Yes, but they will be less creamy and lower in protein. Leave out the yogurt and start with 2 extra tablespoons of milk, then adjust after chilling. A thick plant-based yogurt is another option if you want to keep the creamy texture.

Can I Leave Out the Chia Seeds?

Yes, although the oats will be looser and contain substantially less fiber. Start with 1/3 cup milk instead of 1/2 cup, then add more after soaking if needed. The nutrition estimate applies to the version with chia seeds.

More Healthy Overnight Oats Recipes