8 Overnight Breakfast Oats recipes for meal prep

8 Overnight Breakfast Oats recipes for meal prep

Meal prep is one of the BEST things you can do so you have a healthy breakfast to grab before you head out the door, or even take to work with you!  

These overnight oats are the perfect breakfast for on the run and packed with protein to keep you feeling full until lunch time and beyond! 

8 Overnight Breakfast Oats recipes for meal prep 

Serve: 1 

Ingredients

CHOCOLATE OVERNIGHT OATS

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • ½ cup greek yoghurt
  • 2 tsp honey
  • ½ cup milk 
  • 1/2 tbs cacao (or cocoa powder)

Optional: Serve of choc protein powder

Topping: strawberry slices 

RASPBERRY OVERNIGHT OATS

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • ½ cup greek yoghurt
  • 2 tsp honey
  • ½ cup milk 
  • 3-4 tbsp raspberry jam 

Optional: Serve of strawberry protein powder

Topping: Frozen Raspberry 

BANANA CINNAMON OVERNIGHT OATS

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • ½ cup greek yoghurt
  • 2 tsp honey
  • ½ cup milk 
  • ½  banana, mashed
  • ½ tsp cinnamon powder

Topping: banana slices 

Extra Greek yoghurt 

Method:

Place all the ingredients except the topping in 3 containers for 3 flavours. 

Mix well and add a layer of greek yoghurt. Top with strawberry slices. 

Refrigerate overnight and enjoy!

Overnight oats with maple and cinnamon

Serves 1

Ingredients

  • ½ cup rolled oats
  • 125ml almond milk (or preferred milk)
  • ¼ tsp cinnamon
  • 1 tsp maple syrup

Method

Mix ingredients together, cover and place in the fridge the night before. Enjoy in the morning or heat through if you prefer. 

Benefits

Oats are a great source of calcium and B vitamins which are essential for nervous system health while cinnamon stabilises blood sugar levels and adds a hit of flavour. 

Nutritional value per Serve

  • 190 Kcal 
  • 5g Protein 
  • 4g Fat 
  • 32g Carbs 
  • 4g Fibre 

Tiramisu overnight oats

Serving: 1

Ingredients

  • 1/2 cup gluten-free oats (or preferred oats or weet bix)
  • 1 tbsp chia seeds
  • 2 tbsp (30g) vanilla or chocolate protein powder
  • 3/4 cup almond milk (or preferred)
  • 2 tsp honey (VG if preferred)
  • 1 shot of espresso
  • 1 tbsp unsweetened cacao powder

Toppings:

50g Greek yoghurt 

Method

1. In a bowl, add all the ingredients and mix together. 

2. Top with the Greek yoghurt. 

3. Let them set in the fridge for at least two hours or overnight

Macros per serve

Calories: 410 

Protein: 31g

Carbs: 38g 

Fat: 13g 

Fibre: 8g

Blueberry Pie overnight oats

Serve 1 

Ingredients

  • 1/2 cup gluten-free oats (or preferred oats or weet bix)
  • 1 tbsp chia seeds
  • 2 tbsp (30g) vanilla protein powder
  • 3/4 cup almond milk (or preferred)
  • 1 - 2 tsp honey
  • 1/4 cup fresh or frozen blueberries
  • 1/2 teaspoon cinnamon
  • A pinch of cardamom

Toppings:

50g Greek yoghurt or coconut yoghurt.

Method

1. In a bowl, add all the ingredients and mix together. 

2. Top with the Greek or coconut yoghurt.

3. Let them set in the fridge for at least two hours or overnight

Macros per serve

Calories: 395

Protein: 32g 

Carbs: 37g 

Fat: 12g 

Fibre: 9g

Carrot cake overnight oats

SERVES 1

INGREDIENTS
• 1/2 cup non-dairy (almond or soy) milk
• 2 tablespoon non-dairy (coconut or soy) yoghurt
• 1 teaspoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• pinch of salt
• 1/3 cup rolled oats
• 1 tablespoons chia seed
• 1 tablespoon raisins
• 1/4 cup shredded carrot
• Half a handful chopped pecans or walnuts

METHOD

  1. In a large bowl whisk the milk, yoghurt, maple syrup, vanilla, cinnamon, ginger, nutmeg, and salt together until combined.
  2. Add the oats, chia seeds, raisins, shredded carrot, and chopped nuts to the bowl and mix well. Let sit for at least 5 minutes, to allow the oats and chia seeds to absorb some of the liquid.
  3. Then, mix again to incorporate the extra liquid sitting on top.
  4. Store & Serve: Fill glass jar or tupperware with the oats and seal well. Store in the fridge for at least 4 hours, preferably overnight.
  5. Top as desired and enjoy cold or warm; leftovers will keep in the fridge for up to 5 days.

Benefits:
Chia seeds offer omega-3 fatty acids and magnesium to support stress regulation and reducing inflammation. The walnuts, rolled oats and chia seeds offer a combination of soluble and insoluble fibre important for digestion and feeding the gut microbiome.

CALORIES + MACRO NUTRIENTS per serve
FAT 17.1g
CAL 158
PROTEIN 9.1g
FIBRE 8.8g
CARBS 29.9g

Pumpkin Pie overnight oats

Serve 1

Ingredients

  • 1/2 cup gluten-free oats (or preferred)
  • 1 tbsp chia seeds
  • 2 tbsp (30g) vanilla protein powder
  • 3/4 cup almond milk (or preferred)
  • 2 tsp maple syrup or honey
  • 2 tbsp pumpkin puree (cook a small piece of pumpkin and blend until smooth)
  • 1-2 tsp pumpkin spice mix (as preferred)

Pumpkin spice mix

  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4  tsp ground nutmeg
  •  1/4 tsp ground allspice
  • 1/4 tsp ground cloves

Toppings:

50g Greek yoghurt 

Method

1. In a bowl, add all the ingredients and mix together. 

2. Top with the Greek yoghurt.

3. Let them set in the fridge for at least two hours or overnight

Macros per serve

Calories: 425 cal

Protein: 29g

Carbohydrates: 50 g

Fat: 12g

Fibre: 10 g

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