Simple and Healthy Overnight Oat Recipes - Cydney Marlene (2024)

Table of Contents

Basic Foundation for My Overnight Oats: Instructions For Each of the Recipes: 1. Cookie Dough 2. Peanut Butter Cup 3. Apple Pie 4. Blueberry Muffin 5. Pumpkin Pie 6. Brownie Batter 7. White Chocolate Raspberry Cheesecake 8. Café Mocha 9. Vanilla Latte 10. Ferrero Rocher (Chocolate & Hazelnut) 11. Banana Nut Muffin 12. Vanilla Coconut Matcha Latte You'll Also Love... FAQs References

Fall is nearly here! And you are going to absolutely love these 12 simple and healthy overnight oat recipes!

So over this past school year, I have been loving overnight oats compared to any other prepped meals of mine! I have been making two different flavors every. single. week. since September! So, of course, I had to find a way to mix up the flavors while keeping the oats healthy and friendly towards my goals!

For those that may not know, I worked part-time as a pre-school teacher this past year. Every Monday and Wednesday, I would prep my overnight oats in a container or mason jar to bring with me to work the following day! As a college student as well, this is the perfect go-to breakfast, lunch, dinner, etc.! It is so easy to make, grab out of the fridge, and eat before or in between classes!

And surprisingly, I NEVER got tired of eating them for lunch every workday! Now I am a creature of habit, like a lot of people I have come to realize! However, I know that it can be tough and boring eating the same flavor of oats every week. Especially every day if you work full-time!

This is why I have mastered 12 different overnight oat recipes to keep your diet fun and interesting!

Not to mention, all of these recipes are a perfect breakfast option for work and for school as well!

Especially for children, these recipes are packed full of healthy complex carbohydrates, adequate amounts of protein, and they are high in fiber! Which will keep you full and satisfied for many more hours compared to sugary cereals or store-bought granola bars!

They are the best option for those who are in a hurry and need to eat something quick but healthy! Or those that simply do not have a lot of time in the morning! The foundation of each one of these oats is very simple as well! A lot of these ingredientsmay already be in your fridge or pantry.And since these recipes have the same exact basic foundation ingredients, you won’t have to go out and buy a whole bunch of unnecessary ingredients!

Where I buy my organic ingredients in bulk:

Personally, since I am a broke college student and I really do not like grocery shopping, I use Thrive Market! Thrive Market is an online, member-ship based company that delivers all organic, non-GMO, high-quality, healthy and sustainable products right to your door! You can find every product on Thrive Market for 25-50% off its normal retail price making it available for every budget and lifestyle! Not to mention, you can browse through a carefully curated product selection that can be filtered by 70+ dietary and lifestyle needs!

For example, if you are dairy-free, you can choose to browse through products that will only fit your needs! No more having to sort through products and carefully read labels. Thrive Market makes it so easy to buy all organic groceries, at a discounted price, and you never even have to leave your house! Annnnd you can actually click here to save 25% off your first order at Thrive Market!!

Basic Foundation for My Overnight Oats:

Old Fashioned, Rolled, or Quick Oats (1/2 cup)
1/2 scoop (16 grams) of Protein Powder (flavored or unflavored)
Unsweetened Cashew Milk (1/2 cup)

For my overnight oats, I go back and forth between the brands Quaker and Bob’s Red Mill rolled oats.

My go-to flavored protein powder is either vanilla or chocolate by the brand Pescience! And for unflavored protein, I love using collagen!

Before you prep, your overnight oats, feel free to read more about the abundance of benefits that collagen has on the body! It will definitely make you want to add it your favorite overnight oat flavors! After all, these are the only 12 simple and healthy overnight oats recipes that you will ever need since there is a flavor for every oatmeal lover!

Instructions For Each of the Recipes:

Mix the dry ingredients together, first, in a mason jar, Tupperware container, or bowl, etc.
Gently add in your wet ingredients, and stir together until fully mixed.
Lastly, add in any toppings that you want to go along with your overnight oats!

That’s it! Super quick and simple!

Now, let’s get into these delicious recipes!

1. Cookie Dough

Dry Ingredients:

1/2 of oats
1/2 scoop (16 grams) of vanilla protein powder
1 teaspoon of cinnamon
2 tablespoons of mini, organic chocolate chips
1/4 teaspoon of pink Himalayan sea salt
1/2 of coconut sugar

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1/4 teaspoon of vanilla extract

2. Peanut Butter Cup

Dry Ingredients:

1/2 cup of oats
1/2 scoop of vanilla protein powder or unflavored protein powder
1 tablespoon of PB2 powdered peanut butter (or any powdered peanut butter)
1/2 tablespoon of mini chocolate chips or peanut butter chips
1/4 pink Himalayan sea salt

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1 tablespoon (16 grams) of natural peanut butter (optional)

3. Apple Pie

Dry Ingredients:

4. Blueberry Muffin

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder
20 grams of fresh or frozen blueberries
1/2 tablespoon of almond meal flour
1/4 teaspoon of pink Himalayan sea salt

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1/4 teaspoon of vanilla extract
1/2 tablespoon of honey or pure maple syrup (sweetener of choice)

5. Pumpkin Pie

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder
1/4 teaspoon of cinnamon
1/8 teaspoon of pumpkin pie spice (optional)
1/4 teaspoon of ground nutmeg
Optional topping*: organic white chocolate chips

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1/4 cup of pumpkin puree
1 teaspoon of maple syrup (or sweetener of choice)

6. Brownie Batter

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder or unflavored
1 tablespoon of 100% dark chocolate cocoa powder
1/4 teaspoon of pink Himalayan sea salt
1/2 teaspoon of stevia (or sweetener of choice)
2 tablespoons of mini chocolate chips

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)

7. White Chocolate Raspberry Cheesecake

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder
1 tablespoon of chia seeds
1 serving (8 grams) of sugar-free and fat-free cheesecake pudding mix
1/4 teaspoon of pink Himalayan sea salt
1/4 cup of fresh raspberries (35 grams)
1/2 tablespoon (7 grams) of organic/vegan white chocolate chips

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1/4 teaspoon of vanilla extract

8. Café Mocha

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder or unflavored protein powder
1 tablespoon of 100% dark chocolate cocoa powder
1/2 tablespoon of mini chocolate chips
1 teaspoon of sweetener of choice

Wet Ingredients:

brewed coffee (1/4 cup)
1/4 cup of unsweetened cashew milk (or milk of choice)

9. Vanilla Latte

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder
1/4 teaspoon of cinnamon
1/4 teaspoon of stevia (or sweetener of choice)

Wet Ingredients:

brewed coffee (1/4 cup)
1/4 cup of unsweetened cashew milk (or milk of choice)
1/4 teaspoon of vanilla extract
1 serving (15 grams) of organic vanilla coffee creamer (optional)

10. Ferrero Rocher (Chocolate & Hazelnut)

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder or unflavored protein powder
2 tablespoons of chopped hazelnuts
1 teaspoon of 100% dark cocoa powder
1/4 teaspoon of pink Himalayan sea salt
1 teaspoon of stevia (or sweetener of choice)

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1/4 teaspoon of vanilla extract
1 tablespoon of hazelnut butter (optional)
1 teaspoon of flavored hazelnut stevia extract (optional)

11. Banana Nut Muffin

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder or unflavored protein powder
1/4 teaspoon of nutmeg
1/2 teaspoon of cinnamon
1/4 teaspoon of pink Himalayan sea salt
1 tablespoon of mini chocolate chips (optional)

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice)
1/4 of a sliced, chopped, or mashed banana
1/4 teaspoon of vanilla extract
1 tablespoon of honey or maple syrup (any low-calorie liquid sweetener)
2 tablespoons of chopped walnuts

12. Vanilla Coconut Matcha Latte

Dry Ingredients:

1/2 cup of oats
1/2 scoop (16 grams) of vanilla protein powder
2 teaspoons of matcha powder
1/4 cup (15 grams) of unsweetened flaked coconut

Wet Ingredients:

1/2 cup of unsweetened cashew milk (or milk of choice) *coconut milk is also a great choice!
1/4 teaspoons of vanilla extract
2 tablespoons of vanilla greek yogurt (optional)

Let me know if you try out any of these recipes!! And if you do, which one was your favorite?

I would love to hear your thoughts in the comments!

xo, Cydney

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Simple and Healthy Overnight Oat Recipes - Cydney Marlene (2024)

FAQs

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

What not to add in overnight oats? ›

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Is oats overnight actually healthy? ›

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

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Is overnight oats healthy for weight loss? ›

Not only is it lower in calories compared to many other breakfast foods, but it also has a number of other health benefits. These include: Weight management: Oats have high fiber content, which can make you feel fuller for longer. This helps to control your appetite, naturally reducing your calorie intake.

What happens to your body when you eat overnight oats everyday? ›

Fiber keeps us full, helps manage blood sugar and blood cholesterol levels, and promotes digestive health, gut health and weight management. So, incorporating fiber-rich foods like overnight oats into your diet can help to bridge this nutritional gap and support your overall health.

What not to mix with oatmeal? ›

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?

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Why you shouldn't eat overnight oats in the morning? ›

You see, all grains contain something called “phytic acid”—or phytates—in the outer layer or bran, and oats contain more phytates than almost any other grain. So, if this phytic acid is untreated, it will combine with important minerals in our body and block their absorption.

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Do overnight oats spike blood sugar? ›

Oats have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to refined carbohydrates. This slow release of glucose into the bloodstream helps prevent spikes in blood sugar, promoting stable glycemic control.

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Why shouldn't you put overnight oats in the fridge? ›

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

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Is overnight oats better with milk or yogurt? ›

Milk: You can make overnight oats with any kind of milk — dairy or non-dairy. If using non-dairy milk, it's best to stick with unsweetened. Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

How long should you wait to eat overnight oats? ›

You can eat the oats after they have been sitting for 2 hours, BUT I recommend waiting 8 to 12 hours so the oats have time to soak up all of the milk. The longer you wait, the creamier they will be. They are called overnight oats for a reason, they are best if they can sit in the fridge overnight!

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Are overnight oats better for you than oatmeal? ›

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

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How to use oats to lose belly fat? ›

Orange Creamsicle Overnight Oats

The Greek yogurt and skim milk give the oatmeal extra protein, which is key for weight loss. This is because increasing the percentage of protein in your diet can curb appetite and increase satiety throughout the day, which helps to prevent overeating.

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Which milk is best for weight loss? ›

Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.

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Does eating oats at night reduce belly fat? ›

Bottom Line. All available evidence suggests that oats are a healthy food; however, whether or not it helps you lose belly fat is up to you. Simply adding oats to your diet won't do the job — you must still have a daily caloric deficit to lose fat, so try replacing a high-calorie doughnut with oatmeal instead.

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What makes overnight oats better? ›

When soaked overnight, the starch in the oats is naturally broken down, allowing more nutrients to be absorbed by the oats. This causes the oatmeal to swell up and absorb the liquid through every pore, making it a healthy and filling breakfast meal on its own.

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Why did my overnight oats not work? ›

Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

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How do you make overnight oats not soggy? ›

Yogurt: Give your oats an extra boost of protein with a scoop of your favorite Greek yogurt. Tip: While you can add the mix-ins the night before, I like to portion them out separately as pictured, but wait to add them until right before serving. That way my oatmeal is extra fresh and not soggy!

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