Overnight Oats Recipe Easy Healthy, and High Protein Ideas

If you’ve ever wished for a quick, healthy, and delicious breakfast that’s ready the moment you wake up, overnight oats are your best friend. This no-cook method of preparing oats has exploded in popularity because it’s simple, customizable, and perfect for busy mornings. In this article, we’ll share the basic overnight oats recipe, along with variations for high protein, weight loss, chia seeds, yogurt, and even steel-cut oats. Whether you want a filling breakfast, a healthy snack, or a prep-ahead meal, you’ll find your perfect version here.

Basic Overnight Oats Recipe

Ingredients:

• ½ cup rolled oats
• ½ cup milk (dairy or plant-based)
• 1 tablespoon chia seeds (optional, for texture)
• ½ cup fruit (fresh or frozen)
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. Combine all ingredients in a jar or airtight container.
2. Stir well, cover, and refrigerate overnight (at least 6–8 hours).
3. In the morning, stir again, add toppings if desired, and enjoy!

👉 Pro tip: Make 3–5 jars at once for easy meal prep during the week.

High Protein Overnight Oats Recipe

Protein-packed oats keep you fuller for longer and support muscle recovery.

Ingredients:

• ½ cup rolled oats
• ½ cup milk (or almond milk)
• ½ cup Greek yogurt (extra protein)
• 1 scoop vanilla protein powder
• 1 tablespoon nut butter (peanut, almond, or cashew)
• Fresh berries

Instructions:

1. Mix oats, milk, yogurt, and protein powder in a jar.
2. Stir in nut butter for creaminess.
3. Top with berries and refrigerate overnight.

👉 Nutritional boost: ~25–30g protein per serving. Perfect for gym-goers!

Healthy Overnight Oats Recipe

A wholesome, clean recipe without added sugar.

Ingredients:

• ½ cup oats
• ½ cup unsweetened almond milk
• 1 tablespoon chia or flaxseeds
• ½ cup apple slices or banana slices
• Dash of cinnamon

Instructions:

1. Combine oats, milk, and seeds in a jar.
2. Add fruit and cinnamon.
3. Refrigerate overnight and stir before eating.

👉 Sweetness comes naturally from the fruit, no sugar needed.

Overnight Oats Recipe for Weight Loss

This version is low-calorie, high-fiber, and keeps you full.

Ingredients:

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• 2 tablespoons plain Greek yogurt
• 1 tablespoon chia seeds
• ¼ cup berries (low-sugar fruit)

Instructions:

1. Mix oats, almond milk, yogurt, and chia seeds.
2. Add berries for natural sweetness.
3. Chill overnight and enjoy as a satisfying breakfast under 300 calories.

👉 Perfect for meal plans and portion control.

Overnight Oats with Chia Seeds

Adding chia seeds makes oats creamier and boosts omega-3s + fiber.

Ingredients:

• ½ cup rolled oats
• ½ cup almond milk
• 1 tablespoon chia seeds
• 1 tablespoon nut butter
• Banana slices

Instructions:

1. Mix oats, milk, and chia seeds.
2. Add nut butter for creaminess.
3. Refrigerate overnight, then top with banana slices.

👉 Chia absorbs liquid, making the texture thicker and pudding-like.

Overnight Oats with Yogurt

Yogurt makes oats extra creamy and adds probiotics for gut health.

Ingredients:

• ½ cup rolled oats
• ½ cup milk
• ½ cup Greek yogurt
• 1 teaspoon honey
• Fresh strawberries

Instructions:

1. Combine oats, milk, and yogurt.
2. Stir in honey and strawberries.
3. Refrigerate overnight.

Steel Cut Oats Overnight Oats Recipe

Ingredients:

• ½ cup steel-cut oats
• ¾ cup milk
• 1 tablespoon chia seeds
• Dash of vanilla extract

Instructions:

1. Combine all ingredients in a jar.
2. Let sit overnight (at least 8–10 hours).
3. Stir well before serving.

Storage Tips & Meal Prep

• Overnight oats last up to 5 days in the fridge.
• Use mason jars or airtight containers.
• Add fresh fruit/toppings just before serving to avoid sogginess.

FAQs

Conclusion

Overnight oats are more than just a trend they’re a versatile, healthy, and time-saving way to start your day. Whether you’re looking for high protein, weight loss-friendly, or indulgent creamy options with yogurt or chia seeds, there’s a version here for everyone.

Overnight Oats with Chia Seeds

This overnight oats with chia seeds recipe is a creamy, fiber-rich breakfast that preps in minutes and delivers lasting energy. The chia seeds add thickness and a pudding-like texture, perfect for a healthy start to your day.

Print Recipe

Prep Time 5 minutes mins

Refrigeration Time 8 hours hrs

Total Time 8 hours hrs 5 minutes mins

Servings: 1 bowl

Course: Breakfast

Cuisine: American

Calories: 310

Ingredients Equipment Method Notes

Ingredients

  

Overnight Oats Base

• ½ cup rolled oats
• ½ cup almond milk or other plant-based milk
• 1 tablespoon chia seeds
• 1 tablespoon nut butter peanut, almond, or cashew
• ½ banana banana slices for topping

Equipment

• Mason jar

Method

 

1. In a jar or container, mix rolled oats, almond milk, and chia seeds until well combined.
2. Stir in nut butter for added creaminess and flavor.
3. Cover and refrigerate overnight, or at least 6–8 hours.
4. Top with banana slices before serving and enjoy chilled.

Notes

Chia seeds absorb liquid and thicken the oats, giving them a smooth and pudding-like texture. You can also add a splash of vanilla extract or cinnamon for extra flavor.