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Diet & Fitness

Make Mornings Easy With These 25 Delicious Overnight Oats Recipes

10 minute read


Oatmeal can be one of the healthiest ways to start the day. If your morning routine is rushed or you’re tired of a microwaved bowl, overnight oats can be a delicious and convenient way to add this super grain into your diet.

| Related: 5 Incredible Lifestyle Changes To Reduce Your Cholesterol |

Numerous studies show that oatmeal can provide many health benefits, from promoting weight loss to lowering blood glucose levels and reducing risk for heart disease.

The popular cereal is a good source of complex carbohydrates and contains more than twice as much protein as brown rice. In addition, oats are packed with essential vitamins, minerals, and antioxidants.

Just half a cup of dry oats contains 191 percent of the RDI for manganese and 41 percent of RDI for phosphorous. Oats are also a good source of magnesium, copper, iron, zinc, and vitamin B1, thiamin.

Soluble Fiber

The beta-glucan in oats is what makes oats a powerful source of soluble fiber. Beta-glucan is not completely dissolved in water, creating a gel-like solution as it moves through your digestive system.

Adding this soluble fiber to your diet can bring many health benefits, including reduced LDL and overall cholesterol levels, reduced blood glucose levels and insulin response, and a boost in the growth of good bacteria in the digestive tract.

Beta-glucan is also what keeps you satisfied till lunchtime, as beta-glucan may stimulate the release of peptide YY, the satiety hormone. Soluble fiber bulks up the stool, keeping your digestive system primed for healthy bowel movements.

Antioxidants

Found in plants, polyphenols pack a powerful antioxidant punch and whole oats are teeming with avenanthramides, a group of antioxidants found only in oats. These avenanthramides boost production of nitrous oxide, which may help lower blood pressure by dilating blood vessels.

These antioxidants have anti-inflammatory and anti-itching properties, which is why an oatmeal bath is recommended for those with chickenpox or poison ivy.

The complementing ingredients you add to your oatmeal and even the kind of oats you use can change the overall nutritional profile of your breakfast; high-sugar instant oatmeal is not as beneficial to your diet as rolled oats served with fruit and flax-seed. Old-fashioned regular or thick rolled oats are best to use for overnight oats.

To prepare overnight oats, mix oats with a liquid like yogurt, dairy or nut milk and additional seasonings, as well as additional ingredients in a bowl. Fill individual containers or even mason jars for a pack-and-go breakfast. Then, leave your overnight oats in the refrigerator overnight. Think of overnight oats as a basic blueprint for hundreds of options.

Here are 25 overnight oat recipes to get you started.

1. Blueberry & Cantaloupe Bowl

Use a scooped-out cantaloupe to hold the overnight oats mixture. Layer the oats/milk/yogurt mixture with blueberries and cantaloupe.

Rolled oats
Lowfat milk
Lowfat plain yogurt
Blueberries
Cantaloupe
Cinnamon, flax seed and honey

2. Chocolate Peanut Butter Fudge

Rolled oats
Banana
Pumpkin puree
Cocoa powder
Chia seeds
Almond milk
Vanilla extract
Maple syrup
Toppings: Chocolate chips, chopped nuts and/or peanut butter

3. Carrot Cake Protein

Rolled oats
Unsweetened almond milk
Plain Greek-style yogurt
1 large grated carrot
Cinnamon, apple pie spice, Stevia
Protein powder

4. Lemon, Thyme & Honey

Rolled oats
Lemon zest
Lemon juice
Vanilla extract
Plain Greek-style yogurt
Milk
Thyme
Honey

5. Blueberry Cashew Cream

Rolled oats
Banana
Almond milk
Chia seeds
Flax seeds

Cashew Cream
Frozen banana
Blueberries
Medjool date
Cashews

6. Gingerbread Chocolate

Rolled oats
Almond milk
Chia seeds
Cinnamon, ginger
Vanilla extract
Maple syrup
Cacao nibs

7. Peanut Butter & Jelly

Fresh or frozen strawberries
Chia seeds
Rolled oats
Unsweetened vanilla almond milk
Plain Greek-style yogurt
All natural peanut butter
Vanilla extract
Stevia

Strawberry  “Jelly"

Add strawberries and 2 tsp. Chia seeds to a small microwavable bowl. Microwave for 1 minute and mash with a fork. Mix all remaining ingredients and layer with the “jelly.”

| Related: Top 5 Comfort Foods That Also Aid Digestion |

8. Double Chocolate Brownie Batter

Creamy almond butter
Vanilla yogurt
Dark chocolate almond milk
Vanilla extract
Unsweetened cocoa powder
Rolled oats
Optional topping: Additional sweetener, Mini dark chocolate chips

9. Pumpkin Persimmon

Rolled oats
Buckwheat groats
Hemp seeds
Stevia
Cinnamon, ginger, cloves, nutmeg

Pumpkin puree
Almond milk
Persimmon, diced
Blackstrap molasses

Add dry ingredients to jar or container with airtight lid. Shake to combine. Add wet ingredients. Shake to combine again. Refrigerate overnight.Before serving, heat in microwave if desired. Top with cacao nibs, nuts, other desired toppings.

10. Chunky Monkey

Banana flavored yogurt
Rolled oats
Almond milk
Peanut butter
Banana
Chocolate chips

11. Strawberry Chia

Rolled oats
Chia seed
Fresh local strawberries
Banana
Almonds or walnuts
Almond, coconut, or hemp milk
Vanilla extract and agave or maple syrup

12. Blueberry Muffin

Rolled oats
Vanilla almond milk
Blueberry flavored Greek-style yogurt
Vanilla extract
Sugar free dry vanilla pudding mix
Cinnamon
Flake cereal of choice (Optional topping)
Fresh or frozen blueberries (Optional topping)

13. Pumpkin Pie

Rolled oats
Milk, dairy or nut
Vanilla Greek-style yogurt
Pumpkin puree
Vanilla extract
Brown sugar
Cinnamon
Nutmeg
Ginger, optional
Pumpkin pie spice
Flake cereal or granola, optional topping

14. Vegan Overnight Oats

Ripe banana
Cinnamon
Gluten-free rolled oats
Almond milk
Pure vanilla extract, optional

Toppings: Granola, fresh fruit, coconut flakes, pure maple syrup, cinnamon, nuts and seeds, banana soft serve

15. Figs & Honey

Quick oats
Unsweetened almond milk
Chia seeds
Fresh fig, sliced
Chopped pecans
Raw honey

16. Sweet Potato Pie Overnight Oats

Cooked mashed sweet potato
Almond or other non-dairy milk
Cinnamon and nutmeg
Rolled oats
Chia seeds
Pure vanilla extract
Maple Syrup,optional
Toasted chopped pecans

Blend mashed sweet potato, almond milk, cinnamon, nutmeg with immersion blender or in regular blender. Chill overnight. In another container, mix almond milk, rolled oats, chia seeds, vanilla extract. Chill overnight. To serve, layer sweet potato mixture and overnight oats. Top with pecans and maple syrup.

17. Almond Joy Overnight Oats

Rolled oats
Unsweetened almond milk
Maple syrup
Ground flaxseed
Unsweetened shredded coconut
Mini vegan chocolate chips

18. Chocolate Pomegranate Overnight Oats

Rolled oats
Chia seeds
Pomegranate seeds
Raw cacao
Chocolate nut butter, optional
Sprinkle of cinnamon

19. Orchard Bircher Muesli

Rolled oats
Chopped hazelnuts
Dried apricots and prunes, chopped
Cinnamon
Organic unfiltered apple juice
Unsweetened almond milk

Cherry Compote

Pitted cherries
Honey or maple syrup

Add extra almond milk before serving. Top with cherry compote and additional chopped hazelnuts.

20. Pumpkin Chocolate Chip Cookie

Almond butter
Vanilla extract
Maple syrup or honey
Canned pumpkin
Vanilla almond milk
Rolled oats
Cinnamon and pumpkin pie spice
Dark chocolate chips
Optional: Vanilla protein powder

21. Cacao Nib & Pomegranate

Rolled oats
Vanilla almond milk
Pomegranate seeds
Ground fllax seeds
Cacao nibs

22. Matcha Overnight Oats

Mashed banana
Rolled oats
Light coconut milk
Unflavored almond milk
Chia seeds
Powdered matcha green tea
Fresh strawberries, sliced
Fresh blueberries

23. Chocolate Chia

Rolled oats
Milk, dairy or nut
Raw cacao powder or cocoa powder
Maple syrup
Chia seeds

24. Bananas Foster Overnight Oats

Coconut oil
Bananas, sliced
Vanilla extract
Cinnamon
Maple syrup
Steel cut oats
Ground flax
Milk, nut or dairy

Saute bananas, vanilla, and cinnamon in coconut oil; add maple syrup. Divide cooked banana mixture over each jar of overnight oats. Stir and refrigerate.

25. Coconut Latte Overnight Oats

Rolled oats
Coconut water
Brewed coffee
Almond milk
Maple syrup or honey
Coconut cream
Cinnamon

For the coconut water and cream, use a refrigerated can of full-fat coconut milk. Scrape cream from can to access water at bottom of can.

The Bottom Line

A nutritious and satisfying breakfast is an important way to start your day. Overnight oats, which are prepped the night before, are a convenient and delicious way to make sure you are ready for the day ahead. Complement with your favorite ingredients for added nutrition and flavor.


Read Next >>> Make Good-For-Your-Gut Yogurt From Scratch



  1. http://www.eatthis.com/overnight-oat-recipes-for-weight-loss
  2. https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
  3. https://www.webmd.com/diet/features/insoluble-soluble-fiber
  4. https://www.webmd.com/diet/oatmeal-benefits#1
  5. http://www.berkeleywellness.com/healthy-eating/food/article/oats-versatile-whole-grain-goodness

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