EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors (gluten free!)

How To Make Overnight Oats + 5 Healthy Recipes (gluten free!)

If you’re looking for a super easy and quick way to meal prep breakfast for the week, then look no further than overnight oats! Other than chia pudding, it’s the simplest grab-n-go breakfast that requires no reheating and will stay fresh in the fridge all week.

The base recipe for overnight oats consists of only 4 simple ingredients. Once you have the base recipe, you can get creative with customizing your own flavor combinations. In addition to sharing how to make the basic overnight oats recipe today, I’m also sharing 5 of my favorite flavor combinations.

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Base Ingredients for Overnight Oats

Overnight oats differ from regular oatmeal in that you don’t cook the oats. Instead, you let them soak overnight, which results in a thick porridge-like texture. Some overnight oats recipes add yogurt to their base; however, I like to keep it dairy free, so I don’t add yogurt. But, feel free to do so!

  • Rolled Oats: For the best texture, I recommend using old fashioned rolled oats. Oats are a good source of fiber and low glycemic carbs. They’re also a great source of manganese, phosphorous, magnesium, and copper. So, if you’re looking for a good source of healthy carbs for breakfast, oats are a great choice! If you’re allergic or sensitive to gluten, make sure to look for rolled oats with the certified gluten free label.
  • Your Choice of Milk: For soaking the overnight oats, feel free to use whatever milk you prefer. Personally, I like to use unsweetened almond milk, but oat milk, cashew milk, coconut milk, and/or regular milk are all fine.
  • Natural Sweetener: To add a touch of sweetness to my overnight oats, I like to add pure maple syrup. You can also use raw honey or a low carb sweetener.
  • Chia Seeds: Technically, this is an optional addition, but I highly recommend adding the chia seeds because they help to thicken the mixture and give it more of a porridge-like texture. Plus, they’ll add extra health benefits.

Are Overnight Oats Healthy?

Absolutely! As stated above, oats are a great source of fiber and they’re low on the glycemic index, which means they don’t cause extreme hikes in blood sugar when you make it yourself.

Oats contain a special soluble fiber, called beta-glucan, which partially dissolves in water and forms a thick gel-like solution in the gut. Beta-glucan can help increase feelings of fullness, reduce LDL cholesterol, and increase the growth of good gut bacteria.

Oats are also very nutritious and contain a wide array of vitamins and minerals. Additionally, by adding chia seeds to your overnight oats, you’ll be getting in some healthy fats, additional fiber, and nutrients. The combination of the oats and chia seeds also help to keep you full for hours.

How to Make Overnight Oats – Base Recipe

The base recipe for overnight oats is super simple and can be made in a large batch (enough for 5-7 days) or in single portions. I like to make mine in single portion pint-size mason jars so I can add different flavor combinations and/or toppings for each day. Here’s the base recipe for a single serving of overnight oats.

  • Step One: Add the oats, milk, sweetener, and chia seeds to a pint-size mason jar. Stir to combine.
  • Step Two: Add a lid to the mason jar and refrigerate overnight (12-24 hours).
  • Step Three: Remove from fridge. Stir again. Feel free to add more milk if it’s too thick for your liking. Add your favorite toppings (fruit, nuts, seeds, shredded coconut, etc.). ENJOY!
Paleo Weight Loss Meal Plans

Get creative with it…

Once you’ve mastered the base recipe for overnight oats, then you start getting creative with different flavor combinations. Here’s some of the things I like to add to my overnight oats (mixed in or as toppings).

  • Superfood Powders: Add in powders for a flavor and nutrition boost, including cacao powder, maca powder, matcha powder, ashwagandha powder, etc.
  • Nuts & Seeds: For an extra crunch and healthy fats, add nuts and seeds, such as almonds, walnuts, pecans, brazil nuts, sunflower seeds, hemp seeds, etc.
  • Fruit or Fruit Purees: For added sweetness and extra vitamins and antioxidants, add in some fresh fruit or make a fresh puree.
  • Nut Butters: For extra flavor, creaminess, and healthy fats, add in unsweetened nut butters, such as almond butter, cashew butter, sunflower butter, peanut butter, etc.
  • Protein Powder: I like to mix my collagen peptides protein powder into my overnight oats sometimes as well.
  • Additional Add-Ons: Other random additions you can add include shredded coconut, cacao nibs, cinnamon, chocolate chips, etc.

Basic Overnight Oats Recipe (single serving)

Ingredients

Directions

  • In a pint-size glass mason jar, add all ingredients and stir until fully combined.
  • Secure the lid and place in the fridge until ready to serve or pack for breakfast.

Basic Overnight Oats Recipe (5 servings)

Ingredients

  • 2.5 C. Old Fashion Rolled Oats

  • 2.5 C. Milk of Choice (I use unsweetened almond milk)

  • 5 Tbsp Chia Seeds

  • 5 Tbsp Pure Maple Syrup (or Raw Honey)

Ingredients

  • In a large bowl, add the oats and milk. Stir to combine.

  • Then, add the chia seeds and sweetener. Stir to combine.

  • Cover bowl with a lid or foil and store in the fridge for up to 5 days.

  • Add toppings of choice when ready to serve. ENJOY!

Some of my favorite flavor combinations

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors (gluten free!)

How to Store and Meal Prep Overnight Oats

Feel free to prep 5 days worth of overnight oats in advance. You can prep them in a large batch and then add the toppings the morning of or you can prep them in individual mason jars for a true grab-and-go breakfast.

The overnight oats will last in the fridge for up to 5-7 days depending on if it has fruit mixed in. And, the basic overnight oats recipe will last in the freezer for up to 3 months.

Food Prep Items for Overnight Oats:

  • Glass Mason Jars (pint size) – These are the perfect size glass jars for prepping things like overnights oats, chia pudding, or even smoothies.
  • Wooden Tops for Jars – Mason jars come with metal lids, but I like using these airtight wooden tops because over time the metal tops begin to rust.

#1 – Almond Butter & Jelly Overnight Oats

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Ingredients

  • 1/2 C. Old Fashioned Rolled Oats

  • 1/2 C. Milk (I use unsweetened almond milk)

  • 1 Tbsp Chia Seeds

  • 1 Tbsp Pure Maple Syrup (or raw honey)

  • 1 Tbsp Almond Butter

  • Optional Toppings: Fresh Strawberries & Chopped Nuts

  • For the strawberry puree:
  • 1 C. Frozen Strawberries, de-frosted (can use fresh)

  • 1 Tbsp Pure Maple Syrup (or raw honey)

  • 1/2 tsp Vanilla Extract

Directions

  • For the Strawberry Puree:
  • In a saucepan over medium heat, add the strawberries and as they’re heating through, break them up with the tip of your spatula or with a potation masher.
  • Add remaining puree ingredients and continue to cook until it reaches your desired texture.
  • Transfer to a glass jar and let cool in the refrigerator.
  • For the Overnight Oats:
  • Prep the overnight oats as described in the Basic Overnight Oats Recipe (above).
  • To assemble, in a glass mason jar, add 2 Tbsp of the strawberry puree along with 1 serving of the basic overnight oats recipe. Then, add 1 Tbsp of nut butter over top.
  • Add (optional) toppings of choice and enjoy right away or place back in fridge for up to 2-3 days.

Macros for Almond Butter & Jelly Overnight Oats

These macros are for the main recipe only and do not include the optional toppings.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 395 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 54g 18%
Dietary Fiber 11g 44%
Sugars 16g
Protein 11g 22%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

#2 – Coconut Mango Overnight Oats

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Ingredients

Directions

  • Add 1/4 C. of the mango to the bottom of a mason jar. Then, add 1 serving of the pre-made Basic Overnight Oats Recipe (above).
  • Top that with 1 Tbsp of shredded coconut. Then, layer on 1/4 C. more of the mango and then 1 more Tbsp of shredded coconut.
  • Add optional toppings and enjoy right away or place back in fridge for up to 2-3 days.

Macros for Coconut Mango Overnight Oats

These macros include all ingredients, including the mango and shredded coconut, but not the additional toppings (chopped nuts).

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 390 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 58g 19%
Dietary Fiber 12g 48%
Sugars 24g
Protein 7g 14%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

#3 – Basic Blueberry Overnight Oats

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Ingredients

  • 1/2 C. Old Fashioned Rolled Oats

  • 1/2 C. Milk (I use unsweetened almond milk)

  • 1 Tbsp Chia Seeds

  • 1 Tbsp Pure Maple Syrup (or raw honey)

  • Optional Toppings: fresh blueberries, shredded coconut, chopped nuts

  • For the blueberry puree:
  • 1 C. Frozen Blueberries, de-frosted (can also use fresh)

  • 1 Tbsp Pure Maple Syrup (or Raw Honey)

  • 1/2 tsp Vanilla Extract

Directions

  • For the Blueberry Puree:
  • Add blueberries to a saucepan over medium heat. As they begin to heat through, mash them with the tip of your spatula or with a potato masher.
  • Add the maple syrup and vanilla extract. Continue heating and mashing until it reaches your desired texture.
  • Transfer puree to a jar and place in the fridge to cool.
  • For the Overnight Oats:
  • Add all ingredients to a mason jar and stir to combine. Place in fridge to thicken overnight.
  • Once thickened, feel free to add a splash of milk to thin out the consistency, if desired. Then, top with 2 Tbsp of the Blueberry Puree and the optional toppings.
  • Serve right away or place back in the fridge for up to 2-3 days.

Macros for Basic Blueberry Overnight Oats

These macros are for the base recipe and blueberry puree, not the optional toppings.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 300 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 51g 17%
Dietary Fiber 9g 36%
Sugars 18g
Protein 7g 14%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors

Are Overnight Oats always sweet?

When it comes to overnight oats, they don’t always have to be sweet with fruit and fruit purees. My maple bacon overnight oats are savory and oh so good! If you’re a coffee lover, then you’ll love my mocha latte overnight oats. And, my hormone balancing blueberry overnight oats contain ashwagandha powder, which is an adaptogenic herb that helps to support your adrenals glands and can give you a natural boost of energy.

#4 – Maple Bacon Overnight Oats

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Ingredients

  • 1/2 C. Old Fashioned Rolled Oats

  • 1/2 C. Milk (I use unsweetened almond milk)

  • 1 Tbsp Chia Seeds

  • 1 Tbsp Pure Maple Syrup (or raw honey)

  • 2 Slices Uncured Bacon (or turkey bacon)

  • 1/4-1/2 tsp Cinnamon

  • Optional Topping: 1 Tbsp Chopped Walnuts

Directions

  • To make the overnight oats base, in a mason jar add the oats, milk, chia seeds, and maple syrup. Stir to combine. Place in fridge overnight to thicken.
  • Once thickened, add a splash a milk to thin out the texture a bit. Then, add half of the crumbled bacon and the cinnamon. Stir to combine.
  • Top with the remaining crumbled bacon and the (optional) chopped walnuts. Feel free to drizzle more maple syrup over top for maximum flavor.

Macros for Maple Bacon Overnight Oats

These macros include all ingredients, except the optional chopped walnuts.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 370 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 47g 16%
Dietary Fiber 9g 36%
Sugars 13g
Protein 14g 28%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

#5 – Mocha Latte Overnight Oats

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Ingredients

  • 1/2 C. Old Fashioned Rolled Oats

  • 1/2 C. Milk (I use unsweetened almond milk)

  • 1 Tbsp Chia Seeds

  • 1 Tbsp Pure Maple Syrup (or raw honey)

  • 1 Shot of Espresso (use 1/2 a shot for a more mild coffee flavor)

  • 1 Tbsp Cacao or Cocoa Powder

  • 1/4 tsp Vanilla Extract

  • Optional Toppings: Cacao Nibs, Unsweetened Shredded Coconut, and Chopped Nuts

Directions

  • Add all ingredients (except toppings) to a mason jar. Stir to combine. Place in fridge to thicken overnight.
  • When ready to serve, add the optional toppings and enjoy! *This one will last in the fridge for up to 5-7 days since there’s no fruit.

Macros for Mocha Latte Overnight Oats

These macros include all ingredients, except the toppings.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 305 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 49g 16%
Dietary Fiber 8g 32%
Sugars 13g
Protein 9g 18%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

#6 – Hormone Balancing Blueberry Muffin Overnight Oats

EASY OVERNIGHT OATS (How To Meal Prep) + 5 Healthy Flavors!

Ingredients

  • 1/2 C. Old Fashioned Rolled Oats

  • 1/2 C. Milk (I use unsweetened almond milk)

  • 1 Tbsp Chia Seeds

  • 1 Tbsp Pure Maple Syrup (or raw honey)

  • 1 Scoop of Collagen Peptides (or your favorite healthy protein powder)

  • 1/2 tsp Ashwagandha Powder

  • 1/4-1/2 tsp Cinnamon

  • Optional Toppings: fresh blueberries, chopped nuts, shredded coconut

  • For the blueberry puree:
  • 1 C. Frozen Blueberries, de-frosted (can also use fresh)

  • 1 Tbsp Pure Maple Syrup (or Raw Honey)

  • 1/2 tsp Vanilla Extract

Directions

  • For the Blueberry Puree:
  • Add blueberries to a saucepan over medium heat. As they begin to heat through, mash them with the tip of your spatula or with a potato masher.
  • Add the maple syrup and vanilla extract. Continue heating and mashing until it reaches your desired texture.
  • Transfer puree to a jar and place in the fridge to cool.
  • For the Overnight Oats:
  • Add all ingredients to a mason jar and stir to combine. Place in fridge to thicken overnight.
  • Once thickened, feel free to add a splash of milk to thin out the consistency, if desired. Then, top with 2 Tbsp of the Blueberry Puree and the optional toppings.
  • Serve right away or place back in the fridge for up to 2-3 days.

Macros for Hormone Balancing Blueberry Muffin Oats

These macros are for all ingredients, including the puree, but does not include the optional toppings.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 345 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 51g 17%
Dietary Fiber 9g 36%
Sugars 18g
Protein 17g 34%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Looking for more Healthy Breakfast Ideas?

If you’re on the search for more healthy breakfast ideas, here are some of my favorites.

 

One Comment

  1. Are you concerned about lectins at all? Do you ever soak the oats in a little acid, such as apple cider vinegar or whey?

     

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