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.

Overnight oats ingredients

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.

How to make overnight oats

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.

Overnight oats recipe variations

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:

1. Collagen and berries overnight oats

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.

2. Gingerbread overnight oats

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.

3. Salted caramel overnight oats

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.

4. Pumpkin spice overnight oats

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.

5. Peach cobbler overnight oats

Make the basic overnight oats recipe but top with freshly cut peaches and granola.

6. Banana bread overnight oats

Stir in mashed banana, nutmeg and cinnamon into the overnight oats base. When ready to serve, add sliced bananas and chopped walnuts.

7. Almond butter and jam overnight oats

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.

8. Apple pie overnight oats

Stir in our high-protein applesauce recipe or a chopped apple with some cinnamon. Love this flavor? Also try our apple pie smoothie.

Best overnight oats toppings

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

More Easy Healthy Breakfasts

If you love this recipe, try one of these healthy breakfasts that are also easy to make:

• High-protein chia seed pudding

• Oatmeal breakfast cookies

• High-protein smoothie

• Spinach goat cheese frittata

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.