If you're like me and have super chaotic mornings where the last thing on your mind is making breakfast, then these overnight oats recipes will be your lifesaver. They're easy, healthy, high protein, and the best breakfast meal prep option for busy humans. Especially because you can mix-and-match the toppings to suit your appetite!
Not a fan of overnight oats? Try baked oats or my savoury breakfast ideas.
TL;DR
Before we dive into recipes, here's the high-level stuff you need to know:
- Prep time: 5 minutes; Resting time: approx. 4 hours
- Storage: Keeps in the fridge for up to 4-5 days (yes, they'll last through your workweek).
- Customization: Swap your milk, yogurt, protein, fruit, or toppings.
- Eat cold or warm: Overnight oats can be enjoyed straight from the fridge or gently warmed.
- Best ratio: Start with 1 part oats : 1.5 part liquid, then tweak depending on your mix-ins.
Jump to:
What are overnight oats?
Overnight oats are simply oats soaked in liquid (milk, yogurt, or a dairy-free alternative) until they soften. Think of them as oatmeal's cooler, meal-prepped cousin that you don't have to slave over the stove making.
Overnight oats vs porridge: Porridge is hot and cooked, while overnight oats are cold (unless you reheat them) and no-cook. Both are filling, but overnight oats win for convenience.
What are the best oats for overnight oats?
Here's the breakdown:
- Rolled oats (old-fashioned oats): The gold standard - creamy, soft, reliable.
- Instant oatmeal (quick oats): Works, but can go mushy quickly.
- Steel-cut oats: Chewy, nutty, but need more liquid + longer soak (often 24 hrs).
Building the perfect overnights
What's the oats to liquid ratio?
The sweet spot is usually ½ cup oats to ¾ cup liquid. Adjust depending on whether you like thicker (less liquid) or looser (more liquid) oats.
Best milk for overnight oats?
- Dairy milk: Creamy, classic and highest in protein and calcium.
- Almond milk: Light, slightly nutty. Can be a little watery so aim for a "barrister" style milk.
- Soy: My go-to for dairy-free - super creamy, great texture and most similar to dairy milk.
- Oat milk: The success will depend on your brand. Some are super creamy and will act like soy and dairy milk, but others are more watery and act like almond milk.
- Coconut milk: Rich, slightly tropical, can also be runny and more "watery" depending on the brand.
How to make it higher protein
- Greek yogurt: Thick, creamy, extra protein.
- Protein powder: Great for high protein overnight oats (but mix thoroughly to avoid clumps). If heating in the morning, add after or use a vegan protein powder.
- Nut butters / seeds: Peanut butter, almond butter, chia, flax.
Chia seeds vs flax
- Chia seeds: Thicken oats into a pudding-like texture.
- Flaxseed: Milder thickener, nuttier flavor, more subtle.
How to store and reheat overnight oats
- Fridge life: 4-5 days.
- Freezer: Yes - freeze in portions, thaw overnight in the fridge.
- Microwave Reheating: Add a splash of liquid, stir and reheat on 1 minute intervals until heated through
- Stove. Warm gently with an extra splash of milk.
- Jar size: 225ml - 350ml (8-12 oz) mason jars or reusable containers work perfectly.
Lauren's Top Tips
Thickness. Overnight oats thicken over time. On day 3-5 you might notice extra thickness so add a splash of liquid, stir, and then eat.
Too runny? Add a bit of chia or yogurt to thicken.
Sweeter. Frozen berries work really well. Or some maple syrup or sugar.
Dairy-free tip. I make my partners with oat milk and non-dairy yogurt (coconut or oat) and he loves it!
16+ overnight oats recipes for meal prepping
1. Banoffee overnight oats
These banoffee overnight oats are a creamy, dessert-style breakfast made with mashed banana, yogurt, oats and a caramel swirl. They're a good option when you want a high protein breakfast that feels a little more fun than your standard oats and chia overnight mix. Make a few jars at once and you've got an easy no-cook breakfast ready for the week.
2. Biscoff overnight oats with raspberry
Biscoff raspberry overnight oats combine creamy oats, spiced Biscoff spread and tart raspberries for a breakfast that hits sweet without feeling boring. The yogurt helps add protein, while the raspberries keep it fresh and balanced. It's a good make-ahead option when you want overnight oats with yogurt that feel like a treat but still work for meal prep.
3. Carrot cake overnight oats
These carrot cake inspired overnight oats are made with grated carrot, cinnamon, nutmeg, oats, chia seeds and a creamy high-protein base. They're a sneaky way to add extra veg at breakfast while still getting in your sweetness (I for one am a massive sweet breakfast fan). With over 40g of protein, they're a solid high protein overnight oats option for busy mornings.
4. Cookie-dough inspired overnight oats
Chocolate chip overnight oats are basically cookie dough vibes in breakfast form, with oats, yogurt, chia seeds and chocolate chips mixed into a jar. They're a really simple overnight oatmeal recipe to prep and are good way to make breakfast feel like dessert.
5. Gingerbread overnight oats
These gingerbread cookie-inspired overnight oats are basically Christmas in a jar with the warming spices of cinnamon, ginger, allspice and cloves. They're especially good for holiday weeks when you want something cosy but are still obsessed with overnight oats (I know I'm guilty). Because they're made ahead, they're an easy grab-and-go breakfast when mornings are already packed.
6. Lemon blueberry overnight oats
These blueberry lemon overnight oats are fresh, creamy and slightly tangy, with lemon, blueberries, oats and a protein-rich yogurt base. They're great for meal prep because the flavours settle nicely overnight and the oats thicken without needing any cooking. It's a lighter-feeling option if you want healthy overnight oats that don't taste plain.
7. Mango overnight oats with passionfruit
These passion mango overnight oats give you tropical vibes in a jar - but healthy enough for a breakfast meal prep. They combine rolled oats, chia seeds, yogurt, mango and passionfruit (I've even got tips for when they're not in season!). The mix is creamy and bright and a great option when you want overnight chia and oats that make you feel like you're sunbathing on a beach.
8. Mint chocolate overnight oats
Mint chocolate chip overnight oats are for the mint lovers (and look, I know it's not for everyone!). They have a creamy oat and yogurt base with chia seeds to help thicken before mixing in fresh minty flavours and chocolate chips. Keep these in the fridge for a no-cook breakfast that's ready when you are.
9. Frozen mixed berry overnight oats
These mixed berry overnight oats are one of the easiest budget-friendly breakfast preps because they work perfectly with frozen berries. As the berries defrost overnight, they soften into the oats and help create a thick, creamy texture. They're probably my ultimate go-to breakfast when I have too much decision fatigue and need something that I know will satisfy me for the morning.
10. Oreo overnight oats (blended)
These blended Oreo protein overnight oats are made for anyone who wants the convenience of overnight oats without the usual oat texture. Blending the oats creates a smooth, pudding-like breakfast with protein, yogurt and Oreo flavour throughout. It's a great meal prep option when you want overnight oats with protein powder that feels more like dessert than breakfast.
11. Orange overnight oats
These orange and cream overnight oats use fresh orange juice to combine your breakfast classic with something a little more filling. The creamy oats pair with yogurt and citrus for something that feels bright. And I know it might seem weird, but trust me on this one. They're a perfect addition to your overnight oatmeal roster - especially when oranges are in season and super cheap!
12. Peaches and cream overnight oats
Peaches and cream overnight oats are made with creamy oats, sweet peaches (you can even use the tinned ones with the juices when they're not in season), chia seeds and yogurt for a thick, satisfying breakfast. They're easy to prep in jars and work well when you want something fruity but still filling.
13. Peanut butter chocolate banana overnight oats
The combination of peanut butter, chocolate and banana in overnight oats is probably one of my favourite combinations of flavours. I'm not normally huge on bananas but there's something about it when it's paired with the chocolate and peanut butter that makes them extra delicious. Plus, it's a good way to get rid of those super ripe bananas if you want something a bit different than banana bread.
14. Pistachio overnight oats
Pistachio overnight oats are creamy, nutty and a little bit fancy without being hard to make. They use a simple overnight oat base with pistachio spread for a dessert-feel breakfast that still works for meal prep - plus, it kinda gives off Dubai chocolate vibes which is a trend I love! It's a good one to add when you're bored of the usual berry or chocolate options.
15. Tiramisu overnight oats
Tiramisu overnight oats are an easy make-ahead breakfast coffee and chocolatey flavours. By adding the greek yogurt, you can the tiramisu vibes without the heavy creams so you don't feel ick having them for breakfast every morning for a week. The coffee flavour also makes them feel a bit more grown-up than your standard oats jar.
16. Raspberry overnight oats
Overnight oatmeal with raspberries are fresh, creamy and easy to make with either seasonal raspberries or frozen berries when you're keeping costs down. A raspberry chia jam works well here if you want extra flavour and texture without much effort. It's a reliable healthy overnight oats option that works year-round and stores well for breakfast meal prep.
Other breakfast meal prep recipes you'll like
Or, you can have a browse through my breakfast meal preps for more delicious eats.
Overnight oats recipes are more than just a trend - they're a practical, delicious way to simplify your mornings. With a little prep, you'll have grab-and-go breakfasts ready all week that are high protein, customizable, and actually tasty. Try a couple of the recipes above, make them your own, and you'll never skip breakfast again.
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