Overnight oats are an ideal breakfast option because they’re nutrient-dense, rich in fiber and protein, and incredibly convenient—prepared the night before, they save precious time in the morning. Soaking oats overnight improves digestibility and nutrient absorption, while ingredients like yogurt, chia seeds, and fruits support gut health and provide sustained energy. This balanced, customizable meal helps regulate blood sugar, keeps you full longer, and supports weight management, making it a smart choice for busy, health-conscious individuals.
5 Overnight Oats Recipes with Protein and Fiber
Peanut Butter Banana Overnight Oats
Ingredients:
- ½ cup rolled oats
- ½ banana (mashed)
- ¾ cup milk (dairy or unsweetened soy/almond)
- 2 tbsp Greek yogurt
- 1 tbsp peanut butter
- 1 tsp chia seeds
- Dash of cinnamon
Directions:
- Mix all ingredients in a jar. Refrigerate overnight.
- Add banana slices on top before serving.
Protein & Fiber Per Serving: ~15g protein, ~8g fiber
Greek Yogurt Blueberry Chia Oats
Ingredients:
- ½ cup rolled oats
- ¾ cup milk (dairy for more protein)
- ½ cup plain Greek yogurt
- 2 tbsp chia seeds
- ¼ cup fresh or frozen blueberries
- 1 tsp honey (optional)
Directions:
- Stir all ingredients in a bowl or jar. Refrigerate overnight.
- Top with more blueberries in the morning.
Protein & Fiber Per Serving: ~18g protein, ~9g fiber
Apple Cinnamon Flax Oats
Ingredients:
- ½ cup rolled oats
- ½ cup grated apple
- ¾ cup milk
- ¼ cup Greek yogurt
- 1 tbsp ground flaxseed
- ½ tsp cinnamon
- 1 tsp maple syrup (optional)
Directions:
- Combine all ingredients.
- Stir well, refrigerate overnight, and top with apple slices or walnuts.
Protein & Fiber Per Serving: ~14g protein, ~7g fiber
Strawberry Almond Overnight Oats
Ingredients:
- ½ cup rolled oats
- ¾ cup almond milk
- ¼ cup Greek yogurt
- 2 tbsp sliced almonds
- ¼ cup chopped strawberries
- 1 tbsp chia seeds
Directions:
- Layer oats, yogurt, fruit, and almonds in a jar.
- Mix, chill overnight, and stir in the morning.
Protein & Fiber Per Serving: ~13g protein, ~8g fiber
Golden Milk Overnight Oats
Ingredients:
- 1 ¼ cups coconut milk
- 1/2 teaspoon turmeric
- 1/4 teaspoon cinnamon
- 1/4 teaspoon cardamom
- 1/4 teaspoon ginger
- 1/8 teaspoon black pepper
- 1/2 tablespoon coconut oil
- 1 tablespoon maple syrup, agave syrup, or honey
- 1/2 cup oats
- 1 ½ tablespoons chia seeds
Directions:
- In a small saucepan over low-medium heat, whisk together milk and spices until warm. Add in the sweetener and coconut oil. Whisk again until the honey is dissolved. Do not let the mixture come to a boil. Remove the saucepan from the heat and allow to cool for 10 minutes.
- In a 16-ounce jar, add oats, chia seeds, and optional add-ins if using. Pour cooled golden milk mixture into a jar and tightly cover with a lid. Shake the jar until ingredients are thoroughly mixed. Store in the fridge for at least 8 hours before serving.
- Serve with fresh fruit, flaked coconut, sprinkle more cinnamon, add nut butter, etc., and enjoy! If the mixture is thicker than you’d like, simply add some extra milk.
Protein & Fiber Per Serving: Protein: 4g Fiber: 6g