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    Home / Recipes / How Tos

    7 Overnight Oat Flavors

    Oct 1, 2018 · Updated: Apr 1, 2024 by Dee Dine · Affliate links disclosure.

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    overnight oats in cups with carrots on top

    These 7 overnight oats flavors are creamy and easy to make in minutes. The perfect make ahead breakfast in 7 flavors using 4 main ingredients including rolled oats or quick oats.

    overnight oats with zucchini and other veggies on top

    These 7 overnight oat flavors make the best grab-and-go breakfasts. If you love super simple healthy breakfast ideas, my overnight oats recipes are for you!

    Of the seven flavors I provide you, my first is plain, a basic overnight oats recipe. It is a low cost, high-protein breakfast made in 5 minutes with just 5 ingredients. Then there are 6 other flavors, giving you a different choice each day of the week. 

    Make a jar the night before and in the morning, you have a nutritious breakfast ready to energize your day. Like my healthy baked oatmeal cups, protein breakfast cookies, chocolate baked oats, my chocolate smoothie and my strawberry smoothie, overnight oats are an easy and nutritious way to launch the day.

    Jump to:
    • Why You'll Love These
    • Basic Ingredients
    • Best Oats for Overnight Oats
    • 7 Different Flavors
    • Step by Step Instructions
    • How to Store
    • Recipe Tips
    • FAQS
    • Other Overnight Oat Recipes
    • 📖 Recipe
    overnight mayan oats

    Why You'll Love These

    High in Protein. Each of these overnight oats flavors is super high in protein using a combination of rolled oats, yogurt and chia seeds with an average range per serving of 11-15 grams.

    Easy and inexpensive breakfast. Any one of these recipes cost under a dollar if you keep to minimal additions.

    Basic Ingredients

    overnight breakfast oats ingredients

    1. Oats: The best oats for protein overnight oats are old fashioned rolled oats or quick oats, not steel cut oats or instant oats. Rinse rolled oats before making overnight oats to remove bitter dusty coating.

    2. Milk: Use dairy free milk or even water.

    3. Yogurt: A high source of protein and adds a creamy texture. use unsweetened almond yogurt but any yogurt works.

    4. Chia seeds: Another high source of protein. Also, chia seeds boost hydration and add micronutrients and fiber.

    5. Lemon juice: Necessary to brighten the flavor and to deactivate phytates in oats that sometimes interfere with digestion.

    6. Maple syrup: To sweeten, although date paste or date syrup works as well.

    7. Optional protein-rich additions. Nut butter or protein powder.

    Best Oats for Overnight Oats

    Overnight oats with Rolled oats. Rolled oats, also called old fashioned rolled oats, are perfect for overnight oats. Being steamed, pressed flat, and cut into flakes, these oats easily absorb liquids and are the best option for most overnight oats recipes because they retain enough substance to be chewy yet soften easily.

    Overnight oats with Quick oats. Quick oats, also called quick-cooking oats or thin rolled oats, are also perfect for overnight oats. Quick oats absorb moisture more thoroughly than do old fashioned rolled oats so overnight oats with quick oats become more creamy and less chewy.

    Steel Cuts and Instant Oats. These two types of oats are not recommended for overnight oats.

    7 Different Flavors

    In the detailed recipe card at the bottom of this post, I provide you with the basic protein overnight oats recipe which is plain flavored. I also share 6 additional flavors:

    Zucchini bread: raw zucchini, pears, cinnamon and ginger.

    Chocolate quinoa: cooked quinoa, cocoa powder, maple syrup and cinnamon

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    Rosewater raspberry: raspberries and rose water. This lovely pink overnight oats would fit in perfectly with my 18 healthy pink foods for a party post.

    Chocolate mint : riced cauliflower, cocoa and a homemade mint chocolate sauce.

    Tropical mango : fresh mango, coconut and orange juice.

    Carrot cake: carrots, date paste and pumpkin spice.

    See the recipe card at the bottom for full information on ingredients and quantities.

    overhead of cups of overnight oats

    Step by Step Instructions

    For more detail, visit the complete and printable recipe at the bottom of this post, but here are general steps.

    To make one serving of basic overnight breakfast oats, following this steps:

    1: Add oats, chia seeds, yogurt, maple syrup and lemon juice to a jar. Also here add nut butter and/or protein powder if using. (Image 1)

    2: Add milk of your choice to taste and for a soft texture. (Image 2)

    3: Stir and taste and adjust sweetener and milk for flavor. (Image 3)

    4: Cover and chill in the refrigerate for at least 2 hours or overnight. (Image 4)

    Enjoy your healthy whole grained breakfast! Or proceed to add your mix-ins, either your own custom blend, or try one of my 6 flavors I provide in the recipe card at the bottom of this post.

    steps to make overnight breakfast oats

    How to Store

    You can make three overnight oat jars at once and keep them in the refrigerator covered and eat one a day. Don't keep them longer than three days or they begin to taste slimy.

    Recipe Tips

    1. Rinsing oats briefly will remove the exterior dusty coating which can be bitter and sets the oats up to soak in fluid faster so you can soak for less time if needed.

    2. Make overnight oats in a covered jar and then they are transportable. Here are my overnight breakfast oats jars. These cups hold 12 ounces so to fill them further, you might have to double my recipe.

    3. My recipe makes 6 ounces. I chose to make a 6-ounce overnight oats recipe because the daily requirement for full benefits of rolled oats is ¼ cup a day, and my recipe already holds ½ cup.

    4. You can warm your oats in the morning if you prefer a warm breakfast. Just microwave for about 30 seconds and stir.

    FAQS

    What is the best basic overnight oats ratio?

    Overnight oats are a quick meal made by mixing rolled oats or quick oats, milk and yogurt together in a jar, then refrigerating them overnight so they develop a pudding-like texture. The best ratio is 1 part oats, 1 part milk, ¼ part yogurt.

    Are oats overnight good for weight loss?

    Yes oats are great at supporting weight loss because oats have a high fiber content that makes you feel full longer.

    Do you eat overnight oats cold or warm?

    You can eat protein overnight oats chilled and straight out of the fridge, or warm them in the microwave for 1 minute. Try drizzling with date paste or nut butter or chocolate sauce, yum!

    Other Overnight Oat Recipes

    • overnight oats with a chocolate sauce
      Chocolate Overnight Oats with Cocoa Powder
    • stirring glaze on to cinnamon overnight oats
      Cinnamon Roll Overnight Oats with Yogurt
    • chocolate chip overnight oats on a spoon
      Chocolate Chip Overnight Oats
    • mango overnight oats in a jar
      Mango Coconut Overnight Oats

    If you tried these 7 overnight oats recipes or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!

    📖 Recipe

    overnight oats with zucchini and other veggies on top

    7 Overnight Oats Flavors

    Created by Dee Dine
    These 7 overnight oats flavors are creamy and easy to make in minutes. The perfect make ahead breakfast in 7 flavors using 4 main ingredients including rolled oats or quick oats.
    5 from 3 votes
    Print Recipe Pin Recipe SaveSaved! Rate Recipe
    Prep Time 2 minutes mins
    Cook Time 4 hours hrs
    Total Time 4 hours hrs 2 minutes mins
    Course Breakfast
    Cuisine American
    Servings 7
    Calories 302 kcal

    Equipment

    • measuring cup, spoons
    • strainer
    • containers to hold oats

    Ingredients
      

    Basic Overnight Oats

    • ½ cup rolled oats or quick oats
    • ½ cup dairy free milk
    • 2 tablespoon yogurt
    • ½ tablespoon chia seeds
    • 1 teaspoon lemon juice
    • 1 tablespoon maple syrup

    Optional protein additions

    • 1 scoop protein powder
    • 1 tablespoon nut butter

    Zucchini Bread

    • ¼ cup zucchini, chopped or spiralized, raw
    • 2 tablespoon pears, chopped
    • 1 teaspoon cinnamon
    • ⅛ teaspoon ground ginger

    Chocolate Quinoa

    • ¼ cup cooked quinoa*
    • 2 teaspoon cocoa powder
    • 2 teaspoon maple syrup
    • 1 teaspoon cinnamon

    Rosewater Raspberry

    • ¼ cup raspberries
    • ½ teaspoon rose water

    Chocolate Mint

    • ¼ cup cauliflower rice, steamed and cooled
    • 1 tablespoon cocoa powder
    • 2 tablespoon mint chocolate sauce**

    Tropical Mango

    • 2 tablespoon chopped mango
    • 1 tablespoon orange juice
    • 1 tablespoon coconut flakes

    Carrot Cake

    • ¼ cup grated carrots
    • 1 tablespoon date paste Use my date paste recipe.
    • 1 teaspoon pumpkin spice
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    Instructions
     

    Prep

    • Put rolled oats or quick oats in a strainer and pour water over them, pushing them about with a spoon to be sure all flakes are coated.

    Make Basic Overnight Oats

    • Add all ingredients to a jar, including rinsed oats.
      ½ cup rolled oats or quick oats, ½ cup dairy free milk, ½ tablespoon chia seeds, 1 teaspoon lemon juice, 1 tablespoon maple syrup, 2 tablespoon yogurt
    • If adding more protein additions such as nut butter or protein powder, add them here.
      1 scoop protein powder, 1 tablespoon nut butter
    • Stir until all are combined.
    • Cover and chill for two hours at least, or overnight.

    Zucchini Bread Flavor

    • Mix up the basic overnight oat recipe, and add ingredients for zucchini bread oats. Eat right away or chill further in the refrigerator. The next morning, stir and eat.
      ¼ cup zucchini, chopped or spiralized, raw, 2 tablespoon pears, chopped, 1 teaspoon cinnamon, ⅛ teaspoon ground ginger

    Chocolate Quinoa Flavor

    • Mix up the basic overnight oat recipe, and add ingredients for chocolate quinoa oats. Eat right away or chill further in the refrigerator. The next morning, stir and eat.
      ¼ cup cooked quinoa*, 2 teaspoon cocoa powder, 2 teaspoon maple syrup, 1 teaspoon cinnamon

    Chocolate Mint Flavor

    • Mix up the basic overnight oat recipe, and add ingredients for mint fudge cauliflower oats. Eat right away or chill further in the refrigerator. The next morning, stir and eat.
      ¼ cup cauliflower rice, steamed and cooled, 1 tablespoon cocoa powder, 2 tablespoon mint chocolate sauce**

    Rosewater Raspberry Flavor

    • Mix up the basic overnight oat recipe, and add ingredients for chocolate quinoa oats. Eat right away or chill further in the refrigerator. The next morning, stir and eat.
      ¼ cup raspberries, ½ teaspoon rose water

    Tropical Mango Flavor

    • Mix up the basic overnight oat recipe, and add ingredients for tropical mango oats. Eat right away or chill further in the refrigerator. The next morning, stir and eat.
      2 tablespoon chopped mango, 1 tablespoon orange juice, 1 tablespoon coconut flakes

    Carrot Cake Flavor

    • Mix up the basic overnight oat recipe, and add ingredients for carrot cake oats. Eat right away or chill further in the refrigerator. The next morning, stir and eat.
      ¼ cup grated carrots, 1 tablespoon date paste, 1 teaspoon pumpkin spice

    Storage

    • Overnight oats of any flavor can last three days covered in the refrigerator. You might want to stir and add a few teaspoons of milk if the oats are dry.

    Video

    Notes

    1. Chill overnight oats made with rolled oats or quick oats at least 2 hours. This is enough time to thicken either type of oats into a decent texture but chilling at least 8 hours or overnight will produce the creamiest texture.
    2. Eat overnight oats made with rolled oats within three days. Overnight oats with quick oats should be eaten slightly sooner, within two days before the texture becomes too soggy or mushy.
    Don't leave overnight oats at room temperature for longer than 2 hours as bacteria can grow.
    Nutritional Information. The nutritional values are for the basic overnight breakfast oats recipe only. Use an online calculator to calculate values for any specific flavor.

    Nutrition

    Calories: 302kcalCarbohydrates: 49gProtein: 11gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 0.4mgSodium: 80mgPotassium: 439mgFiber: 7gSugar: 17gVitamin A: 469IUVitamin C: 11mgCalcium: 286mgIron: 3mg
    Tried this recipe?Let us know how it was!

    More How tos

    • strawberry puree, or strawberry syrup made in a blender.
      How to Make Strawberry Puree (syrup & sauce)
    • coffee syrup in a bottle.
      How to Make Coffee Syrup (Coffee Concentrate)
    • homemade pistachio butter.
      Homemade Pistachio Butter (1 ingredient)
    • homemade pistachio milk.
      Homemade Pistachio Milk (1 ingredient)

    Comments

    1. Ela says

      February 11, 2017 at 6:38 pm

      Wow Dee! I love all of these amazing overnight oat creations.

      Reply
      • Dee says

        February 13, 2017 at 8:01 am

        Ela! Thank you!

        Reply
    2. Verena says

      February 08, 2017 at 5:11 am

      Oh wow these all sound so good and special! Love your twists on them! And I also like your new design- sorry I haven't stopped by since a longer time. 😘

      Reply
      • Dee says

        February 08, 2017 at 8:44 am

        That is so nice Verena, so happy like the flavors

        Reply
    3. Klara says

      February 05, 2017 at 11:51 pm

      Hi lovely Dee, what for delicious overnight oats ✨💜 These look fantastic. Hugs Klara xx

      Reply
      • Dee says

        February 06, 2017 at 10:56 am

        Klara! Well thank you so much!

        Reply
    5 from 3 votes (3 ratings without comment)

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    overnight oats in cups with carrots on top
    dee dine

    My name is Dee Dine and I’m a two-time cookbook author and certified nutritionist. Here you’ll find easy, healthy recipes made with few ingredients and always egg free, dairy free, & gluten free. About Dee →

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