If you’re getting tired of eating eggs for breakfast every day, but still want to start the day with protein, overnight oats are definitely for you. Many overnight oat protein recipes have just as much or more protein than eggs and give you the fiber you need to keep you full.
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Overnight oats have quickly become the breakfast of choice for anyone that needs a quick make-ahead breakfast option, but still wants to check their protein and fiber boxes.
First made popular in the meal-prep era, overnight oats have become a mainstay for the fitness crowd and commuters who need a healthy packable breakfast to grab on-the-go. It’s also ideal for those that want to stay away from fast-food breakfasts and people that need something filling to prevent snacking later in the day.
In this post we’ll cover ingredients used in most overnight oats recipes, the basics of how to make, what containers are best for overnight oats and ideas for what to pair with overnight oatmeal.
Common Ingredients used in most overnight oats recipes:
- Oatmeal – the best oats to use for overnight oats are old-fashioned oats. Instant oatmeal quickly becomes too mushy and steel cut oats are too hard. Old-fashioned, non-instant oats are the best.
- Milk – any milk of choice. You can do any type of dairy or plant-based milk. Almond, cashew, coconut, soy, or dairy such as whole, 2% or skim.
- Yogurt – many overnight oats recipes call for either plain Greek yogurt or a vanilla greek yogurt. You can certainly do a non-dairy yogurt as a dairy-free option. Adding yogurt will give your oats an extra thick and creamy texture.
Optional ingredients:
- Chia seeds – these are a great option to adding extra fiber to your oats. They’re great for adding a bit of texture and are nutritionally dense, including omega-3’s and a bit of extra protein.
- Protein Powder or Collagen – if you’re looking to bump up your protein intake, mixing in a serving of your preferred protein or collagen powder is a great option.
- Sweetener – if you’re looking to keep it sugar free, go with your preferred sweetener, like a granular monk-fruit sweetener. You can also use honey or maple syrup to sweeten your oats.
- Flavor extracts – adding a small amount of vanilla, almond, or maple extract adds some amazing flavor and dimention to your oats.
- Fruit – fresh or frozen berries are ideal, along with bananas, mango, pineapple, kiwi and even apples.
- Nuts – topping your overnight oats with nuts are a great way to add some texture and food fats. Walnuts, almonds, pecans are great for oats.
- Nut and seed butters – adding a drizzle of peanut butter, almond, cashew or pecan butter is a great flavor enhancer. These are typically very calorie dense, so if you’re looking to keep your breakfast light, go with a small amount of nut butter. PB2 or PBFit is a great option if you’re looking for peanut butter flavor but not all the calories.
What is the best container for storing overnight oats?
There are a few options for storing overnight oats in your refrigerator that work well. Here are some of the best containers we’ve found for overnight oats:
- Meal prep containers – single or two-sided. Meal prep containers are typically glass and are fantastic for stacking in your refrigerator. These are made with clamp seal lids and are spill proof, ideal for anyone packing these to take with them to work or school. These are also dishwasher safe.
- Round or square – resealable containers. Containers like Rubbermaid or Gladware are also good. They stack well in the refrigerator and are not breakable.
- Mason jars – these are a fantastic as they stack well, are packable and are diswasher safe. Mason jars come in numerous sizes, but these pint-wide mouth jars are ideal for overnight oats.
Recipe Options for Overnight Oats
Here are our 20 Best Recipes for Overnight Oats. We’ve broke them down into three categories:
- Overnight Oats with Fruit
- Overnight Oats with Extra Protein
- Overnight Oats that Taste Like Dessert
Overnight Oats with Fruit
Overnight oats that include fruit are a great option for breakfast when you want to add extra fiber and flavor. Numerious fruit flavored overnight oats recipes and combinations are possible. Here are some of our favorites:
- Apple Cinnamon Overnight Oats
- Blueberry Overnight Oats (pictured above)
- Cherry Overnight Oats
- Peach Overnight Oats
- Raspberry Overnight Oats
- Lemon Poppy Seed Overnight Oats by Randa Nutrition
- Overnight Oats with Frozen Fruit by Planted in the Kitchen
- Fruit on the Bottom Overnight Oats by Sweet Peas and Saffron
Overnight Oats with Extra Protein:
Adding extra protein to your oats is a great way to meet your protein goals and keep you fuller for longer. Adding ingredients like Greek yogurt, cottage cheese or a protein or collagen powder will give you an extra 15-25g of protein per serving.
Here are our favorite high-protein overnight oats recipes:
- Chocolate Protein Overnight Oats – 47g protein
- Peanut Butter Overnight Oats – 36g protein (pictured above)
- Protein Match Overnight Oats – 28g protein, by Randa Nutrition
- Chai Latte Overnight Oats – 42g protein, by Randa Nutrition
Overnight Oats that Taste Like Dessert:
Let’s face it – oatmeal can get a little boring. But mixing it in a way that tastes like a dessert is a sure-fire way to keep you interested AND consistent in eating a healthy, high protein and fiber breakfast. Here are some of our favorite dessert-inspired overnight oats recipes:
- Tiramisu Overnight Oats (pictured above)
- Pumpkin Pie Overnight Oats
- Strawberry Shortcake Overnight Oats
- Strawberry Cheesecake Overnight Oats
- Brownie Batter Overnight Oats by Natur Allie Plant Based
- Cinnamon Roll Overnight Oats by Natur Allie Plant Based
- Snickerdoodle Overnight Oats by Eating Bird Food
- Banana Bread Overnight Oats by I Heart Vegetables
What Can I Pair with Overnight Oats:
- Hard Boiled Eggs – these are a great option to prep in advance and have as an extra source of protein to go with your oats. The two-sided meal prep containers make it ideal to pack the oats and eggs together.
- Mixed Nuts or Nut/Seed Bar – adding some good fats to your breakfast with nuts is a great option and can also add a nice savory crunch.
- Egg Muffins – these Ham and Veggie Egg Cups or these Starbucks Egg White Egg Bites are a great savory option for pairing for overnight oats.
- Meat or Cheese sticks – adding a simple cheese stick or store-bought meat stick is a great way to add some extra protein to your breakfast that’s super low-effort.
Frequently asked questions about making and storing overnight oats:
Once prepared, store overnight oats in a resealable container like a mason jar or meal prep container. Kept refrigerated, the oats will last for up to five days.
Yes, overnight oats are very healthy. Eating overnight oats will provide your body with a good amount of fiber, protein and nutrients. Also if you’re adding chia seeds to your oats, you’ll also receive a good amount of Omega-3 fatty acids.
I recommend using both milk AND yogurt in your overnight oats. Milk is the necessary liquid that helps soften the oats, and the yogurt provides creaminess and added protein.
Yes, overnight oats provide you with a good source of fiber and protein, both of which are helpful in weight loss. Fiber and protein also help keep you full and satiated for hours, staving off hunger.
Overnight oats are traditionally enjoyed cold. However, if you prefer to enjoy oats hot, you can heat them up in the microwave before enjoying. Cold oats make for a great summertime breakfast.
Overnight oats need to soak/refrigerate for at least 3 hours. For best results, mix the oats together before you go to bed and refrigerate overnight. Once you wake up in the morning, breakfast will be ready to go.
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