Although I am usually a savory breakfast type of girl, I get in the mood for something sweet every so often, and overnight oats always hit the spot. And it doesn’t get much better than these chocolate overnight oats.
The texture is thick and creamy (just how I like it), is packed with chocolate flavor, and tastes like dessert! Just like all of my overnight oatmeal recipes, this one is well-balanced for balancing your blood sugar and energy levels.
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They are packed with protein from greek yogurt and protein powder, complex carbs and fiber from oats and chia seeds, which help slow down digestion, and some healthy fats. Enjoy these chocolate protein overnight oats as a quick and make-ahead healthy breakfast, snack, or post-workout meal due to the protein and carbs!
Why you’ll love this chocolate overnight oats recipe
- decadent chocolate flavor
- 5 minutes to make – mix everything up and pop it in the fridge!
- a great balanced breakfast – they have 40 grams of protein per serving and are full of complex carbohydrates, healthy fats, and fiber.
- a great option for meal prep – double or triple the recipe!
What are overnight oats?
Overnight oats are similar to your typical stovetop oatmeal, but without any cooking. Rolled oats are mixed with a liquid (usually milk) and other flavors, spices, and ingredients, and then left to sit overnight. As they sit, the oats absorb the liquid and become a thick and chewy texture, just like cooked oatmeal. Depending on how much milk you add, you are left with almost a pudding-like consistency.
They are quick and easy and so delicious! What I love about overnight oats is that the flavor variations are endless. Some of my favorite add-ins are nut butter, fruit (fresh or dried), spices, yogurt, cocoa powder, and protein powder.
Are overnight oats healthy?
Overnight oats can be a great addition to one’s diet. Rolled oats are loaded with fiber, complex carbs, and whole grains, have plant-based protein, and are low in fat. Adding ingredients like chia seeds, greek yogurt, and fruit also adds fiber, protein, vitamins, and minerals. When making them, it’s important to add good sources of protein and fat to balance out the carbs to help keep your blood sugar stable. You can easily customize them to fit your liking and nutrition goals when making them.
Ingredients
- rolled oats – use certified gluten-free if needed.
- greek yogurt – to make them extra creamy and for a boost of protein!
- chocolate protein powder
- cocoa powder
- chia seeds
- maple syrup
- cinnamon
- vanilla extract
- salt – to bring out the flavors.
- milk – any kind will work.
How to make chocolate overnight oats
- Make overnight oats. Add all ingredients to a medium jar. Stir well to combine until all ingredients are thoroughly combined. Place the lid on the jar and put the oatmeal mixture in the refrigerator for at least 2-3 hours, or overnight, until the mixture thickens.
- Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.
How long do overnight oats take?
Overnight oats don’t really need to be “overnight”. I sometimes do “quick overnight oats” and make them the morning of, let them sit for an hour or two, and then enjoy. Two hours is usually enough for the chia seeds and the oats to absorb the liquid.
The reason why most people make them at night is that it just makes their morning easier. Just grab it and enjoy! But if you forget, you can make them on the same day.
How long do overnight oats last?
Overnight oats can last for up to 5 days in the fridge. The longer they sit, the more time to soak up the liquid. Overnight oats will last 5 days, but will be a bit mushier than on day 3 or 4.
They make a great option for meal prep – I will make a few servings at a time (these jars are perfect for them) and just keep them in the fridge for something quick and easy to grab during the week.
Can you heat up overnight oats?
If you are not a fan of cold oatmeal, you can heat up overnight oats. Simply pop them in the microwave for 30-90 seconds until warmed through. You can also heat them on the stovetop. You may need to add a little more liquid if using the stove.
Make them gluten-free
Rolled oats are naturally gluten-free, but they can be one of the most cross-contaminated products. To ensure this recipe is gluten-free, look for certified gluten-free oats.
Storage
- fridge – store them in a tightly sealed glass jar for up to 5 days in the fridge.
- freezer – overnight oats are a great freezer-friendly recipe. Make them according to the directions. Once the liquid has been absorbed, pop them in the freezer. They should last for 2 months. When ready to eat, let them defrost in the fridge overnight.
Substitutions and additions
- rolled oats – old-fashioned oats are the same as rolled oats. You can use quick oats instead of rolled oats, although the texture will change slightly. I do not recommend using steel-cut oats, as they need to be soaked for much longer and need more liquid.
- greek yogurt – plain or vanilla flavored will work best. If needed, a dairy-free greek yogurt will work the same, but it will change the amount of protein.
- chocolate protein powder – I used plant-based, but whey protein powder or collagen should also work. I find plant-based to be thicker and help absorb the liquid more, so if using another kind, you may need to adjust the liquid.
- cocoa powder – cacao powder will work the same.
- maple syrup – honey will work the same.
- cinnamon – you can leave this out if you like.
- vanilla extract – vanilla bean paste would be delicious instead.
- milk – any kind of milk will work. Feel free to use non-dairy milk (almond milk, oat milk, coconut milk) or regular dairy milk.
Here are some additions to change them up:
- fruit – strawberries, blueberries, raspberries, or bananas would all work to mix in.
- nut butter – try peanut butter, almond butter, or sunflower seed butter for a nut-free option.
- shredded coconut or coconut flakes
- chocolate chips or cacao nibs
More healthy overnight oats recipes
- protein overnight oats
- creamy strawberry overnight oats
- coffee overnight oats
- pumpkin overnight oats
- apple cinnamon overnight oats
- mango overnight oats
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Chocolate Overnight Oats
equipment
ingredients
- 1/2 cup rolled oats (50 grams)
- 1/2 cup greek yogurt (4 ounces)
- 1 scoop chocolate protein powder (25 grams or 1/4 cup)
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon chia seeds
- 1 teaspoon maple syrup (optional, depending on how sweet your protein powder is)
- 1/2 teaspoon cinnamon
- 1/2 teaspoon vanilla extract
- pinch of salt
- 2/3 cup milk (I used whole milk, but any kind will work)
- toppings – banana, fresh berries, peanut butter, cinnamon, chocolate chips…
instructions
- Make overnight oats. Add all ingredients to a medium jar. Stir well to combine until all ingredients are thoroughly combined. Place the lid on the jar and put the oatmeal mixture in the refrigerator for at least 2-3 hours, or overnight, until the mixture thickens.
- Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.
notes
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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