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Home/Blog/Overnight Oats: Base Recipe Plus 8 Delicious Variations
Overnight Oats: Base Recipe Plus 8 Delicious Variations
By Holly Darnell, RD
November 19, 2024
Whether you need to get out of the house quickly in the morning or not, a make-ahead breakfast gives you a leg up on the day. You grab your breakfast and go.
Among the options for a make-ahead breakfast, overnight oats tops the list because it’s always easy to put together, provides you a balanced macronutrient meal, is loaded with fiber and you can make many different versions to suit your taste buds and even the season.
First we’ll show you how to make the standard overnight oats recipe, with ingredients like gluten-free oats, chia seeds, maple syrup and almond milk. Then we’ll give you some variations that include fun, healthy mix-in ingredients like certain protein powders and fruits and certain toppings like seeds, nuts and more.
The simplest overnight oats recipe includes just whole rolled oats, milk (such as almond milk) and some maple syrup. And while that can work fine, adding chia seeds to the basic recipe is worth it for the additional thickness they provide (they swell in size overnight), creamy texture plus the nutrition boost (more protein, fiber, healthy fats and omega-3 fatty acids).
Here’s the best ingredients for a minimalist overnight oats recipe:
Old fashioned oats: Whole rolled oats work perfectly for an overnight recipe, as they will still retain some of their chewiness but not be soggy or hard. Steel-cut oats won’t work because they’ll be too tough and quick-cook oats will be too soggy.
Chia seeds: As mentioned above, chia seeds are now a must to include in your overnight oats batch because of the added nutrients plus how they improve texture.
Maple syrup: An ideal natural sweetener because it’s not as high on the glycemic index compared to sugar. Honey can also work well.
Unsweetened almond milk: While you can use any milk or plant-based milk, almond milk seems to provide the perfect complementary flavor to the oats. You can go with original or vanilla; just make sure it’s unsweetened. (You can also make your own.) Otherwise, dairy milk or oat milks work well, as does coconut milk (go with light coconut milk in order to reduce the calories).
Sea salt (optional): Add a touch to counter the sweetness.
Yogurt (optional): Add some Greek yogurt or coconut yogurt for some probiotics, extra protein and added creaminess.
Are you ready to see how easy it is to make basic overnight oats?
Simply put the oats, chia seeds, maple syrup, and the optional ingredients of sea salt and yogurt into a glass jar (such as a Mason jar). Pour in the almond milk, then stir to thoroughly combine.
Check to see that the chia seeds are evenly spread throughout and not clumped to the sides or bottom of the jar.
Cover and place in the refrigerator overnight. Consume in the next 5 days. Yes, that means you can make several at once, such as for your week.
When you’re ready to eat your make-ahead overnight oats, simply remove from the fridge, take the lid off, give the oats a good stir and add some additional toppings. Enjoy!
Meal prepping several at once? Follow the same instructions for each jar, but wait to add the milk because it’s important to mix the chia seeds soon after adding the liquid (otherwise they can clump).
So when you add the milk to each one, immediately give them a healthy stir. Then cover all the jars and put them in the fridge. Wait until each day you take out your overnight oats (and give them a good stir) to add toppings, in order to keep them fresh and crunchy.
Okay, the standard overnight oats recipe above may be all that you want, with a variety of toppings used. But you can also do some themed overnight oats that can match the season, including what fruits are peaking.
Here are eight overnight oats variations:
Featuring Multi Collagen Protein powder for skin, joint and gut support along with antioxidant-rich berries, this recipe provides 308 calories along with 49 grams of healthy carbs (including 17 grams of fiber), 12 grams of performance fats and 21 grams of powerful protein.
This holiday-inspired gingerbread overnight oats recipe uses rolled oats and Multi Collagen Protein as the base with the spices ginger, cinnamon and cloves to deliver that idyllic winter holiday flavor. Then maple syrup, molasses and almond milk give enough sweetness to complete the breakfast dish.
Each 447 calorie serving provides 70 grams of carbs (including 16 grams of fiber), 14 grams of fat and 12 grams of protein.
The No. 1 ingredient is Bone Broth Protein Salted Caramel, which delivers gut, skin and joint support alongside 19 grams of protein per serving. Each 487 calorie serving provides 49 grams of carbs (10 of which are fiber), 19 grams of fat and a whopping 31 grams of protein.
This recipe also features a great macronutrient profile that will fuel you for the day: 61 grams of carbs (including 14 grams of fiber), 15 grams of fat and 33 grams of protein. Bone Broth Protein Pumpkin Spice is the star ingredient with its ability to support gut, skin and joints. It is lightly sweetened with stevia leaf extract and luo han guo fruit extract for a deliciously fall-inspired taste.
Make the basic overnight oats recipe but top with freshly cut peaches and granola.
Stir in mashed banana, nutmeg and cinnamon into the overnight oats base. When ready to serve, add sliced bananas and chopped walnuts.
Stir in almond butter and low sugar jam into the overnight mixture. Leave out the maple syrup. Top with fresh berries that match your jam, such as raspberries or chopped strawberries.
Stir in our high-protein applesauce recipe or a chopped apple with some cinnamon. Love this flavor? Also try our apple pie smoothie.
Whether you choose to make the basic overnight oats recipe or one of the variations, here are some favorite toppings to add:
Seeds: Flaxseeds, pumpkin seeds and sunflower seeds
Nuts: Chopped pecans and walnuts or sliced almonds
Fruit: Berries, chopped peaches or nectarines, sliced bananas and chopped apples
Granola: Choose a low-sugar variety
Dark chocolate: 70 percent cacao or higher dark chocolate chips
Cacao nibs
If you love this recipe, try one of these healthy breakfasts that are also easy to make:
Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.
Category
BreakfastsServings
1Time
OvernightCalories
246Author
Holly Darnell, RDFor an easy make-ahead breakfast, look no further than this classic overnight oats recipe. You can also customize with some of the options below.
½ cup old fashioned oats
1 tablespoon chia seeds
1 teaspoon maple syrup
pinch of sea salt, optional
¼ cup Greek yogurt (reduced fat or whole) or coconut yogurt, optional
⅔ cup unsweetened almond milk (or another milk)
Collagen and berries overnight oats
1 scoop Multi Collagen Protein
½ cup berries
top with berries
Gingerbread overnight oats
1 scoop Multi Collagen Protein
1 teaspoon molasses
1 teaspoon vanilla extract
½ teaspoon ginger
1 teaspoon cinnamon
¼ teaspoon cloves
top with pecans or walnuts
Salted caramel overnight oats
1 scoop Ancient Nutrition Salted Caramel Bone Broth Protein
1 teaspoon cinnamon
1 tablespoon almond butter
top with sliced banana, chopped nuts and cacao nibs
Pumpkin spice overnight oats
1 scoop Bone Broth Protein Pumpkin Spice
½ cup pumpkin puree
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
top with pecans or walnuts
Peach cobbler overnight oats
half a peach, sliced
top with granola
Banana bread overnight oats
half a banana, mashed
¼ teaspoon cinnamon
⅛ teaspoon nutmeg
top with sliced banana and chopped walnuts
Almond butter and jam overnight oats
1 tablespoon almond butter
½ tablespoon low-sugar jam
top with berries
Apple pie overnight oats
¼ cup homemade applesauce
¼ teaspoon cinnamon
top with chopped apple and pecans
Make the basic overnight oats recipe. In a Mason jar or similar glass jar, add oats, chia seeds, maple syrup, and optional salt and yogurt. Pour in the almond milk and mix until well combined. Make sure that the chia seeds aren’t clumping at the side or bottom. Cover and refrigerate overnight. The recipe will stay good for up to 5 days.
In the morning, remove from the fridge and take off the top. Stir again and then add your chosen toppings and dig in.
For each of the variations, add the additional ingredients into the base mixture and stir well. Like the basic recipe, simply refrigerate overnight and consume within the next 5 days. When ready to eat, remove from the fridge, remove the lid and stir. Add your topping and eat when ready.
One serving of overnight oats (286 g) contains:
Calories: 246
Total Carbohydrate: 40.5 g
Fiber: 9.9 g
Sugar: 7.1 g
Total Fat: 11.7 g
Saturated Fat: 2.4 g
Polyunsaturated Fat: 5.2 g
Monounsaturated Fat: 3.3 g
Trans Fat: 0 g
Cholesterol: 8 mg
Protein: 12.2 g
Sodium: 268 mg (18% DV*)
Manganese: 2.625 mg (146% DV)
Phosphorus: 414 mg (59% DV)
Copper: 0.45 mg (50% DV)
Magnesium: 144 mg (46% DV)
Thiamin (vitamin B1): 0.423 (38% DV)
Zinc: 2.84 mg (36% DV)
Riboflavin (vitamin B2): 0.305 mg (28% DV)
Calcium: 226 mg (23% DV)
Iron: 3.22 mg (18% DV)
Selenium: 9.9 mcg (18% DV)
Pantothenic acid (vitamin B5): 0.79 mg (16% DV)
Niacin (vitamin B3): 1.924 mg (14% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
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