7 Overnight Oats Recipes (Free Printable!) (2024)

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By: Rachel Tiemeyer

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Learn how to save time and money and eat healthier by prepping these Overnight Oats recipes ahead of time for the week. Use our 7 different delicious combinations to start filling your fridge today. My personal favorites are Peach Pie and Almond Joy.

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Table of Contents

Why You’ll Love These Recipes

We can’t enough of Overnight Oats in our homes! In addition to our7 Smoothie Pack Recipes, they are one of the easiest ways to consume whole grains, fruits, and good-for-you proteins every single morning.

We’ve created one Overnight Oats recipe for every day of the week, so you never get tired of the same one and so you include a variety of healthy ingredients in your diet throughout the week.

Benefits of Overnight Oats

  1. Make-Ahead:You can whip up several of these on the weekend and have breakfast ready to go for the week. They just take minutes to put together.
  2. No Cooking Involved:The oats soften in the liquid as it sits in the refrigerator, which means no cooking is needed.
  3. Super Healthy:Breakfast doesn’t get much healthier than this! Just check out all the benefits of oats alone, according to Harvard School of Public Health. The combo of fresh or frozen fruit, whole grains, and other nutritious add-ins provides fiber, protein, antioxidants, and valuable minerals.
  4. Eat On the Go:Whether you have just a few minutes before you leave for the day or need to eat breakfast in the car or at your desk, this breakfast-in-a-jar fits the bill! Eat these overnight oats cold or warm. (Read on for tips for serving.)
  5. Super Tasty:With a balance of sweet, salty, and texture, our variety of overnight oat recipes will make the whole family happy. It’s like a dessert in a jar.
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How to Make Overnight Oats

Now, let’s jump right into how to prep this healthy, make-ahead breakfast. Here is the basic method:

  1. Build the Base:In a clean16 ounce mason jar, pour in your favorite (unsweetened) milk. Add old-fashioned or rolled oats and your all-natural sweetener of choice (pure maple syrup or honey).
  2. Add Fruit:Whether it’s fresh or frozen berries, chopped peaches or tropical fruit, or your favorite dried fruit, this ingredient adds more sweetness, flavor, and nutrition. We do recommend adding banana slices fresh rather than ahead of time, but they can work if you don’t mind mushy bananas.
  3. Add Toppings:This is where you can add more protein, texture, and flavor. Pour in the remaining add-ins, such as nut butters, Greek yogurt, flaxseed, chia seeds, nuts, cinnamon, etc.
  4. Shake and Refrigerate:Seal and shake. Set in the refrigerator for up to 3-5 days.
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7 Overnight Oats Recipes

Here are the 7 different recipes you’ll find on our printable cheatsheet.

Recipe #1: Almond Joy

Love that candy bar with chocolate, coconut, and almonds? Well, now you can have everything that’s delicious about Almond Joy in one make-ahead, nutritious overnight oats recipe.

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Recipe #2: Strawberry Shortcake

This recipe tastes surprisingly like the dessert we all know and love. Make this when strawberries are in season or use frozen strawberries all year round.

7 Overnight Oats Recipes (Free Printable!) (6)

Recipe #3:Peach Pie

This overnight oats recipe combines all the best flavors, crunch, and sweetness of peach pie into a satisfying, nutritious breakfast. Now, that’s what I’m talking about!

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Recipe #4: Blueberry Muffin

Fresh or frozen blueberries, chopped walnuts (optional), cinnamon, and vanilla come together in this oats recipe to create a tasty “blueberry muffin” experience.

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Recipe #5: Raspberry Lemon

Raspberries and lemon zest star in this bright, fresh-flavored overnight oats recipe. Whip up a few batches when fresh raspberries are in season or make them anytime with frozen raspberries.

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Recipe #6:Peanut Butter and Jelly

You don’t have to be a kid to enjoy this healthy take on America’s favorite sandwich. Polly and I agreed that this was one of our favorite combinations!

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Recipe #7: Peanut Butter Cup

Peanut butter and chocolate marry together in this healthy breakfast that you might mistake for dessert!

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Common FAQs About Overnight Oats

What is the best kind of container to store overnight oats in?

The best containers for overnight oats have a wide enough opening to eat out of, are microwave-safe (preferably glass not plastic), and have a leak-proof lid. My two favorite containers are either 12- to 16-ounce Mason jars with lids or 2-cup glass Pyrex bowls with lids. There are also dedicated overnight oats glass jars with spoons now! I haven’t tried them, but it’s a fun idea.

Should I serve overnight oats warm or cold?

We hear this question a lot. The best way to serve overnight oats is…whatever you like best! Eating them cold or warm works.

Serve Overnight Oats Cold:Shake the jar. Stir in a little extra milk if it’s too thick and more sweetener if you’d like. Grab a spoon and eat your oats cold. This is the perfect solution for those mornings when you’re on the run!

Serve Overnight Oats Warm:This is our preferred way to serve overnight oats. Shake the jar and then remove the lid. Warm the oats in the microwave for about 45 seconds. Stir. Add more milk or sweetener as needed. Warm up even more, if desired.

Can I use steel cut oats for overnight oats?

While rolled oats are the most commonly used oats for overnight oats because they soften more quickly, you can use steel cut oats. However, you’ll need to increase the soaking time and may want to use more liquid to ensure they soften adequately.

Can I use quick oats instead of rolled oats?

Yes, but the texture will be much mushier, almost porridge-like.

Can I freeze overnight oats?

You certainly can, but just know that the texture after thawing will be very mushy oats and fruit.

A better bet might be to try one of our Baked Oatmeal recipes instead:

Pumpkin Chocolate Chip Baked Oatmeal
Peanut Butter and Banana Baked Oatmeal
Baked Oatmeal with Fruit
Brownie Baked Oatmeal

What kind of liquid can I use for overnight oats?

You can use various liquids like plain cow’s milk, almond milk, soy milk, or coconut milk, depending on your dietary preferences and taste.

How long do overnight oats have to sit in the refrigerator before I can eat them?

If using rolled oats, they ideally need to sit at least 4 hours but are even softer and better after 6-8 hours in the fridge.

How long do overnight oats last in the refrigerator?

It’s best to eat overnight oats within about 3-5 days, especially if you added in fresh or frozen fruit. After that, the texture and quality of the oatmeal deteriorate.

Can I add protein powder to overnight oats?

Sure! Adding protein powder will increase the protein and calories. If using a sweetened protein powder, be sure to cut back on the sweetener in the overnight oats recipe. You may also need to add more liquid.

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7 Overnight Oats Cheat Sheet

We’ll send you all 7 of our popular overnight oats recipes, so you can have them in one place. Download and print it for free!

Download the Cheat Sheet

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Wouldn’t it be fun to have your fridge stocked with several of these flavors for the week ahead? Go ahead and spend a few minutes making some for the week!

Did you make this? Snap a photo and tag us on Instagram at @thrivinghome so we can see your creations and cheer you on!

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7 Overnight Oats Recipes

Learn how to save time and money and eat healthier by prepping Overnight Oats ahead of time for the week. Use our 7 different delicious overnight oats recipes to start filling your fridge today.

Yield: 1 serving 1x

Prep: 5 minutesTotal: 5 minutes

Print RecipeRate Pin for Later

Scale:

Ingredients

Almond Joy:

  • 1/2 cup milk (we prefer plain almond milk), plus more for serving
  • 1/3 cup old-fashioned rolled oats
  • 1/21 tablespoon pure maple syrup or honey
  • 1 tablespoon almond butter
  • 1 tablespoon unsweetened shredded coconut
  • 1 teaspoon 100% cocoa powder
  • 12 tablespoons sliced almonds
  • 12 tablespoons mini chocolate chips
  • 1/2 banana, sliced

Strawberry Shortcake:

  • 1/2 cup milk (your choice), plus more for serving
  • 1/3 cup old-fashioned rolled oats
  • 1/21 tablespoon pure maple syrup or honey
  • 1/2 cup frozen or fresh chopped strawberries (chopped is easier to eat than sliced)
  • 2 tablespoons vanilla Greek yogurt
  • 12 tablespoons sliced almonds
  • 1/8 teaspoon pure vanilla

Peach Pie:

  • 1/2 cup unsweetened almond milk (or your choice of milk)
  • 1/3 cup rolled oats
  • 1 tablespoon ground flaxseed
  • 1 tablespoon pure maple syrup, plus more to taste (sub: honey)
  • 1/2 cup diced peaches (fresh or frozen)
  • 2 tablespoons chopped pecans
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon pure vanilla extract

Blueberry Muffin:

  • 1/2 cup milk (your choice), plus more for serving
  • 1/3 cup old-fashioned rolled oats
  • 1 tablespoon pure maple syrup or honey
  • 1/2 cup frozen or fresh blueberries
  • 2 tablespoons chopped walnuts (optional)
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon pure vanilla extract

Raspberry Lemon:

  • 1/2 cup milk (we prefer plain almond milk), plus more for serving
  • 1/3 cup old-fashioned rolled oats
  • 1/21 tablespoon pure maple syrup or honey
  • 2 tablespoons vanilla Greek yogurt
  • 1 cup fresh or frozen raspberries
  • 1 teaspoon lemon zest
  • 2 tablespoons sliced almonds

Peanut Butter and Jelly:

  • 1/2 cup milk (your choice), plus more for serving
  • 1/3 cup old-fashioned rolled oats
  • 1/21 tablespoon pure maple syrup or honey
  • 1/2 cup frozen or fresh chopped strawberries (chopped is easier to eat than sliced)
  • 1 tablespoon all-natural peanut butter
  • 1 tablespoon all-natural strawberry jam
  • 1 tablespoon chopped peanuts
  • 12 teaspoons chia seeds

Peanut Butter Cup:

  • 1/2 cup almond milk, plus more for serving (or your choice of milk)
  • 1/3 cup old-fashioned rolled oats (sub: quick oats)
  • 1/21 tablespoon maple syrup or honey
  • 1 tablespoon peanut butter
  • 1 tablespoon ground flaxseed
  • 2 tablespoons mini chocolate chips
  • 12 tablespoons chopped peanuts
  • 1/2 banana, sliced

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

Instructions

  1. In a 12-16 ounce mason jar, pour in the milk.
  2. Add oats and your all-natural sweetener of choice (pure maple syrup or honey).
  3. Add in the remaining fruit and add-ins (except bananas, which you will add right before eating so they don’t turn brown and mushy).
  4. Screw on the lid tightly and shake. Set in the refrigerator for at least 4 hours and up to 3-5 days.
  5. You have two choices how to serve them:

Serve Cold: Shake the jar. Open and add in the bananas (if they are in your recipe). Stir in a little extra milk if it’s too thick and more sweetener if you’d like. Grab a spoon and eat your oats cold. This is the perfect solution for those mornings when you’re on the run!

Serve Warm: This is our preferred way to serve overnight oats. Shake the jar and then remove the lid. Warm the oats in the microwave for about 45 seconds. Stir. Add in the sliced bananas (if they are in your recipe) and more milk or sweetener, as needed. Warm up even more, if desired.

Notes/Tips

  • If using rolled oats, they ideally need to sit in the fridge for at least 4 hours but are even softer and better after 6-8 hours in the fridge.
  • It’s best to eat overnight oats within about 3-4 days, especially if you added in fresh or frozen fruit. After that, the texture and quality of the oatmeal deteriorate.
  • You can use steel-cut oats in place of the rolled oats, but they will require longer in the fridge to get soft and may need more liquid. Quick oats will result in a mushy, porridge-like consistency.
  • Feel free to add in some protein powder to your overnight oats to increaseprotein and calories. If using a sweetened protein powder, be sure to cut back on the sweetener in the overnight oats recipe. You may also need to add more liquid.
  • Peanut butter/Peanuts Sub: Replace with almond butter, cashew butter, or sunbutter and almost any other finely chopped nuts you like. If you’re trying to avoid tree nuts, use shelled sunflower seeds or pumpkin seeds.
  • Gluten-Free Note: If you have a gluten allergy, be sure to buy certified gluten-free oats. While oats are a naturally gluten-free food, they are often processed in a factory where gluten is present.

Nutrition info is for the Almond Joy recipe.

© Author: Rachel Tiemeyer

Cuisine:AmericanMethod:No cook

7 Overnight Oats Recipes (Free Printable!) (15)

Rachel Tiemeyer

As co-founder of Thriving Home, Rachel dreams about creating recipes (literally) and uses her husband, her 3 kids, and even the neighbors as guinea pigs several nights a week. She believes that good food has the power to bring families and friends closer together and continues to wake up excited about her job each day, even after 10+ years!

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  1. 7 Overnight Oats Recipes (Free Printable!) (16)Marcia I Baxley says

    Great recipes

    Reply

    • 7 Overnight Oats Recipes (Free Printable!) (17)Carla from Thriving Home says

      Thanks Marcia. So glad you like them! Peach Pie is my favorite. 🙂

      Reply

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7 Overnight Oats Recipes (Free Printable!) (2024)

FAQs

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."

What is the formula for overnight oats? ›

Mix equal parts old-fashioned oats (rolled oats, that is, not quick-cooking-they'll get too mushy) and water along with a pinch of salt in a jar, cover and refrigerate overnight and up to 3 days. For one serving, we recommend using: 1/2 cup oats. 1/2 cup water (or milk or nondairy milk)

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.

Why does oats overnight say not to use water? ›

Can I use water? No. Adding enough water to make your oats drinkable will greatly damage the taste. Think of it like eating cereal with water, don't do it!

What makes overnight oats unhealthy? ›

Overnight oats can be a healthy option if made with nutritious ingredients. They are a good source of fiber and protein, and can be made with a variety of healthy ingredients such as fruits, nuts, and seeds. However, if they are made with added sugars or unhealthy ingredients, they can be unhealthy.

What kind of milk is best for overnight oats? ›

But, anything from whole to skim milk works, or a non-dairy option like soy milk, almond milk, or another option that you prefer. Here you can see (on the right) the more soupy-liquid version is the overnight oats before they have soaked overnight.

Is yogurt necessary for overnight oats? ›

No, yogurt adds a creamy texture but it isn't mandatory. You can use nut butter, banana, applesauce, or coconut milk instead. Can I make overnight oats without chia seeds? Chia seeds add a nice thick and creamy texture.

What is a substitute for chia seeds in overnight oats? ›

Here are some alternatives. Flaxseed: If you don't like flaxseeds or chia seeds, you can replace them with nut butter, pumpkin seeds, sunflower seeds, or mashed fruit. Maple Syrup: Agave syrup or brown sugar is an excellent replacement for maple syrup.

Do you stir overnight oats before putting in the fridge? ›

In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.

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

The Bottom Line

Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer. If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats.

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?

What can I use instead of yogurt in overnight oats? ›

Instead of using yogurt, add your favorite protein powder and chia seeds. Not only does the protein powder make the best overnight oats, it also boosts the protein (20+ grams). Chia seeds increase the creamy texture and thicken the oatmeal.

What happens to your stomach if you eat oatmeal every day? ›

Your gut health will improve

"The fiber in oatmeal, specifically beta-glucan, can help things move through the digestive system and keep you regular," she says. Karnatz also points out that oatmeal contains both insoluble and soluble fiber and insoluble fiber promotes gut motility.

Can I eat overnight oats for weight loss? ›

There are many healthy recipes for breakfasts that'll help you lose weight, with overnight oats being one of the most popular. It's also great for meal prep, because you can make overnight oats a few days ahead of time.

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.

Can you mess up overnight oats? ›

Using the wrong oat-to-milk ratio: If you don't add enough milk, some of the oats will soak up all of the liquid before the rest of the oats can absorb any, creating an uneven texture. Some oats will be very soft while others might still be chewy.

Can overnight oats be bad? ›

It's important to note that the health quotient of your overnight oats depends on the ingredients you choose to add. To keep them as healthy as possible, focus on using natural sweeteners, fresh fruits, unsweetened milk or yogurt, and minimal amounts of added fats or sugars.

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.

Are overnight oats better with milk or yogurt? ›

Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

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