The BEST Overnight Oats Recipes (Easy & Healthy)

The best healthy overnight oats recipes! These recipes are easy to make, made from simple ingredients, packed with protein and fiber, and absolutely delicious. Perfect for busy mornings, meal prep, or a post-workout meal.

It’s no secret we love overnight oats in our house. Although I am usually a savory breakfast girl, I love overnight oats for a quick, easy, and healthy breakfast (or lunch, if I’m being honest). And I especially love them as a post-workout meal due to the protein and carbs.

My go-to base recipe is rolled oats, milk, greek yogurt, and chia seeds, and then I go from there with mix-ins and my favorite toppings – flavor combinations are endless! It’s hard to get bored with them when there are so many flavor possibilities.

So we are rounding up our favorite easy, healthy overnight oats recipes to inspire you. From classic to chocolate, to mango, high-protein, and more, you are sure to find some you love to add to your weekly rotation.

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, chewy, and creamy texture, just like cooked oatmeal. Depending on how much milk you add, the mixture becomes almost a pudding-like consistency.

Overnight oatmeal is quick and easy and so delicious! What I love about overnight oats is that the flavor variations are endless. Some of my favorite mix-ins are nut butter, fresh fruit, chia seeds, 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 full of 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 overnight oats recipes to fit your liking and nutrition goals when making them.

Overnight oats base ingredients

• rolled oats/old-fashioned oats
• milk of choice – dairy milk or non-dairy (almond milk, cashew milk, coconut milk…) will work.
• chia seeds – to help absorb the liquid and for a boost of fiber. One tablespoon is plenty for 1/2 a cup of oats.
• greek yogurt – optional, but gives you a super creamy texture and adds more protein. A go-to in my overnight oats!
• optional mix-ins – protein powder, peanut butter, cashew butter, almond butter, sweetener (honey or maple syrup), spices (cinnamon, nutmeg, pumpkin pie spice), cocoa powder, vanilla extract, pinch of salt…
• optional toppings – fresh fruit (strawberries, blueberries, blackberries, raspberries, bananas, peaches…), nut butter, nuts (peanuts, almonds, walnuts, pecans…), chocolate chips, cacao nibs, shredded coconut, cinnamon…

Kitchen equipment needed

• jars – I love these weck jars for overnight oats. They are big enough to easily mix your ingredients and have room for your favorite toppings. Make sure your jar has a tight-fitting lid for easy storage.
• spoon
• measuring cups and spoons
• large mixing bowl (optional) – this is only if you want to make a big batch and then distribute it between jars. I find just adding each ingredient to each jar is easiest, but you can do whatever works best for you.

What kind of oats for overnight oats?

Rolled oats (also called old-fashioned oats) are used most often for overnight oats. Quick oats can also be used. They will not take as long to absorb your liquid and are also smaller, resulting in a less chewy texture. While steel cut oats can be used for overnight oats, they require a longer soaking time and more liquid. I do not suggest swapping steel cut oats in any of these recipes.

How long do overnight oats take?

Overnight oats don’t really need to be “overnight”. Usually, 2-4 hours is enough for the chia seeds and the oats to absorb the liquid. The reason why most people make them at night is that they are ready grab and enjoy the next morning! 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.

9 of the best easy overnight oats recipes

High protein overnight oats (38 grams!) have just 8 simple ingredients, are packed with protein and fiber, and are perfect for busy mornings or a post-workout meal.

Creamy strawberry overnight oats full of strawberry flavor thanks to homemade strawberry milk. A mix of oats, chia seeds, greek yogurt, vanilla, and cinnamon for the perfect easy make-ahead breakfast or for meal prep.

Chocolate peanut butter overnight oats taste like dessert! With just 10 minutes to make, they are full of complex carbs, protein, fiber, and healthy fats, and are absolutely delicious! Vegan, gluten-free, and dairy-free.

Coffee overnight oats combine your morning coffee and breakfast! They combine cold brew coffee, rolled oats, yogurt, chia seeds, nut butter, and cinnamon, take just 10 minutes to prep, and are full of complex carbs, protein, fiber, and healthy fats.

Apple cinnamon overnight oats made with rolled oats, fresh apples, greek yogurt, cinnamon, vanilla extract, and honey. With just 5 minutes to prep, they make an easy, delicious, and protein-packed make-ahead breakfast or snack.

Chocolate overnight oats will satisfy your sweet tooth and hit your protein goals! Made with rolled oats, chia seeds, greek yogurt, chocolate protein powder, and cocoa powder, they are the perfect sweet treat while still being healthy.

Healthy pumpkin overnight oats take just 10 minutes to make and taste like pumpkin pie! Made with oats, pumpkin puree, chia seeds, greek yogurt, vanilla, and spices, and absolutely delicious!

Mango overnight oats combine fresh mango, rolled oats, yogurt, cinnamon, and milk. An easy and healthy meal prep breakfast full of complex carbs, protein, and fiber. Easily customizable to fit your dietary preference and macro needs.

Chocolate coconut overnight oats are creamy, decadent, and an easy and healthy way to start your morning. A combination of rolled oats, coconut milk, cacao powder, yogurt, and protein powder, they are full of protein, carbs, fat, and fiber.

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!