Master Overnight Oats: 5 Easy & Delicious Recipes for Healthy Meal Prep

If you’re seeking a simple yet powerful way to maintain a healthy diet, you already know that meal planning is key. Having nourishing food ready when life gets hectic is a game-changer, especially for busy mornings. Whether it’s breakfast, lunch, or dinner, equipping yourself and your family with healthy options can significantly reduce stress and improve overall well-being. And when it comes to breakfast, nothing beats the convenience and versatility of overnight oats!

While extensive meal prepping might not be everyone’s favorite, preparing breakfasts for the week is an achievable goal that yields incredible rewards. Overnight oats have consistently been my top choice for this purpose. Imagine simply combining a few ingredients the night before and waking up to a ready-made, delicious, and healthy breakfast. It’s truly as simple as it sounds!

One of the best aspects of overnight oats is the ability to prepare a large batch all at once on your designated meal prep day. This ensures you have healthy, delicious breakfasts lined up for the entire week. What makes it even better? You can customize each jar with a different combination of toppings, ensuring you never get bored! This method provides both nutrition and variety, making healthy eating a joy rather than a chore.

I initially adopted this habit when I was teaching, and assembling the oats in small mason jars meant I had a perfectly portable breakfast to take to work every morning. I often heated them up to enjoy during our morning team meetings. Even when tempting donuts were available, my overnight oats were often the topic of conversation, not just because they looked good, but because they smelled incredibly delicious, making everyone curious about my wholesome meal!

Why Overnight Oats Are Your Ultimate Healthy Breakfast Solution

Overnight oats are more than just a quick breakfast; they are a nutritional powerhouse and a meal prep superstar. Here’s why they should be a staple in your diet:

• Effortless Meal Prep: The beauty of overnight oats lies in their simplicity. With just 5-10 minutes of prep the night before, you can have a week’s worth of breakfasts ready. This frees up valuable time during busy mornings, allowing you to focus on other tasks or simply enjoy a more relaxed start to your day.
• Nutrient-Rich: Oats are packed with fiber, which aids digestion, helps regulate blood sugar, and keeps you feeling full longer. They also provide essential vitamins and minerals, contributing to sustained energy throughout the morning.
• Infinitely Customizable: From fruits and nuts to seeds, spices, and natural sweeteners, the possibilities for flavor combinations are endless. This ensures you can tailor your oats to your taste preferences and nutritional needs, making healthy eating exciting.
• Portable Perfection: When prepared in mason jars, overnight oats become the ideal grab-and-go breakfast. They’re perfect for commuting, school, work, or even a post-workout refuel, easily fitting into any bag or lunchbox.
• Budget-Friendly: Oats are an inexpensive pantry staple, and by making your own breakfasts, you can save money compared to buying pre-made options or dining out.

More Portable Mason Jar Breakfasts & Make-Ahead Ideas

If you love the convenience of mason jar meals, here are some other fantastic recipes to keep your healthy meal prep exciting and varied:

• 21 Day Fix Mason Jar Egg Casseroles
• Instant Pot Oatmeal Jars (21 Day Fix)
• 21 Day Fix Baked Oatmeal Jars
• 21 Day Fix Breakfast Banana Split

How to Make the Perfect Base for Overnight Oats

The foundation of all delicious overnight oats is a perfectly balanced base mixture. This recipe is designed to yield five servings, enough for a full week of healthy breakfasts. Feel free to adjust the quantities if you need more or fewer servings.

Overnight Oats Base Ingredients (for 5 servings):

• 1 2/3 cups gluten-free rolled oats (old-fashioned oats work best for texture)
• 1 2/3 cups unsweetened vanilla almond milk (or your preferred milk)
• 3/4 tsp ground cinnamon (for a warm, comforting flavor)
• 2.5 tsp maple syrup or honey (adjust to your sweetness preference)
• Optional: 1-2 tsp chia seeds or hemp seeds (for added protein, fiber, and omega-3s, and to help thicken the oats)

Preparation for the Base:

In a large bowl or directly in your mason jars, combine all the base ingredients. Mix them thoroughly until the oats are fully coated and the sweetener and cinnamon are evenly distributed. This ensures consistent flavor and texture in every spoonful.

Once your base mixture is ready, divide it evenly among five small mason jars. Each jar will receive approximately 1/3 cup of the oat mixture. Now comes the fun part: adding your favorite toppings to create unique and exciting flavor combinations for each day of the week!

5 Delicious Ways to Customize Your Overnight Oats

Here are five fantastic flavor combinations to inspire your weekly meal prep. Each recipe provides a delightful twist on the classic overnight oats, ensuring you enjoy a new experience every day.

1. Chunky Monkey Overnight Oats

A decadent combination that tastes like dessert for breakfast, Chunky Monkey oats are a fan favorite. The rich flavors of chocolate, banana, and peanut butter create a satisfying and energizing start to your day.

• 1/2 sliced banana
• 1 T chocolate chips (dark chocolate for a healthier twist)
• 1 T sliced coconut
• 2 tsp peanut butter (natural, unsweetened for best results)

(21 Day Fix container count: 1 yellow, 1/2 orange, 1/2 yellow treat swap, 1 purple, 2 tsp)

2. Strawberry Banana Overnight Oats

This classic fruity combination is light, refreshing, and naturally sweet. The vibrant flavors of fresh strawberries and creamy banana make it a perfect choice for a sunny morning.

• 1/4 sliced banana
• 1/4 cup sliced strawberries

(21 Day Fix container count: 1 yellow, 1/2 purple)

3. Peaches and Cream Overnight Oats

Experience the sweet, juicy essence of summer with this peaches and cream variation. The addition of coconut milk or cream adds a luscious, velvety texture that truly elevates the flavor.

• 1 diced peach (fresh or frozen, thawed)
• 2 T canned coconut milk or cream (refrigerate and use only the thick cream layer from the top of the can; you can freeze the rest in ice cube trays for future use)
• Drizzle of maple syrup or honey (optional, to taste)

(21 Day Fix container count: 1 yellow, 1 purple, 1/4 blue)

4. Apple Cinnamon Overnight Oats

Warm and comforting, apple cinnamon is a timeless flavor pairing. The diced apples soften beautifully overnight, infusing the oats with a delightful sweetness and a hint of spice.

• 1/2 cup diced apple (Granny Smith or Honeycrisp work wonderfully)
• Extra sprinkle of cinnamon (for an added aromatic boost)

(21 Day Fix container count: 1 yellow, 1/2 purple)

5. Very Berry Overnight Oats

Bursting with antioxidants and natural sweetness, the Very Berry option is a simple yet incredibly satisfying choice. A mix of blueberries and strawberries provides a complex fruity flavor and beautiful color.

• 1/4 cup blueberries (fresh or frozen)
• 1/4 cup sliced strawberries (fresh or frozen, thawed)

(21 Day Fix container count: 1 yellow, 1/2 purple)

More Customizable Overnight Oats Ideas

The beauty of overnight oats lies in their adaptability. Here are a few more creative and delicious combinations, many with 21 Day Fix container counts, to keep your breakfast exciting throughout the year:

Banana Nut Crunch

Combine 1/2 sliced banana with 4 chopped walnuts for a delightful texture and a boost of healthy fats. (1 yellow, 1 purple, 1/2 blue)

Peanut Butter & Chocolate

Mix in 2 tsp natural peanut butter with a sprinkle of chopped dark chocolate or mini chocolate chips. This decadent option can even be a healthy treat swap! (1 yellow treat swap)

Peach & Blueberry Almond

A harmonious blend of 1/4 cup fresh diced peaches, 1/4 cup blueberries, and 6 chopped almonds offers a fruity, nutty, and satisfying meal. (1 yellow, 1/2 purple, 1/2 blue)

Peanut Butter & Jelly

For a nostalgic flavor, combine 2 T chopped dry-roasted unsalted peanuts with 1/2 cup sliced strawberries. It’s like your favorite sandwich, but in a healthy breakfast form! (1 yellow, 1 orange, 1/2 purple)

Frequently Asked Questions About Overnight Oats

Are these Overnight Oats good for meal prep?

Absolutely! This recipe is designed with meal prep in mind. Preparing a batch of five jars at the beginning of the week ensures you have a nutritious and delicious breakfast (or even a snack!) ready to grab and go every day. The ingredients meld and flavors deepen overnight, making them even more enjoyable by morning. The recipe card below provides measurements for both a single serving and five servings, allowing you to easily scale up or down based on your needs.

Are overnight oats eaten cold? Can you warm overnight oats?

Yes and yes! Traditionally, overnight oats are eaten cold, straight from the fridge, which makes them incredibly refreshing, especially on warmer mornings. However, if you prefer a warm breakfast, you can certainly heat them up. Simply remove the lid from your mason jar and microwave for 30-60 seconds, or until warmed through to your liking. Stir well before enjoying. My kids usually prefer them cold, while I often opt for a quick warm-up.

What size jar should I use for these Overnight Oats?

While various sizes of Mason jars exist, I highly recommend using small half-pint jars for overnight oats. These 8-ounce jars are perfect for single servings and align well with portion control guidelines, such as those for the 21 Day Fix. If you use larger jars, you’ll have more empty space, but they will still work just fine. The key is to have an airtight container to keep your oats fresh.

What kind of Oats do I use for Overnight Oats? Can I use Steel Cut Oats?

For the best texture and absorption in overnight oats, I always recommend using old-fashioned or rolled oats. These oats are steamed and flattened, allowing them to soak up liquid overnight without becoming mushy. If you’re sensitive to gluten, ensure you purchase a certified gluten-free brand. While steel-cut oats are fantastic for hot oatmeal, their denser, less processed nature means they don’t soften sufficiently overnight without cooking. They tend to remain quite chewy. You could try a small batch in one jar to see if you like the texture, but most prefer the creaminess of rolled oats for this recipe.

How many days do Overnight Oats last?

When stored properly in an airtight container like the half-pint jars, your overnight oats will stay fresh and delicious in the refrigerator for up to 5 days. This makes them ideal for preparing on Sunday evening and enjoying throughout the work week!

More Healthy & Delicious Oatmeal Recipes

Looking for even more oatmeal inspiration? Explore these fantastic recipes for more healthy breakfast ideas:

• Blueberry Overnight Oats | Carrie Elle
• Coconut Overnight Oats | Carrie Elle
• Carrot Cake Overnight Oats | Carrie Elle
• Hummingbird Cake Overnight Oats | The Foodie and the Fix
• Clementine and Cocoa Overnight Oats | The Foodie and the Fix
• Blueberry Lemon Steel Cut Oats | My Crazy Good Life
• 21 Day Fix Baked Oatmeal Cups
• Instant Pot Baked Oatmeal (21 Day Fix)

How to Make Overnight Oats: The Base Recipe

An easy tutorial on how to prepare Overnight Oats in bulk with fun, customizable toppings for healthy breakfasts all week long.

Servings:

5
jars

Prep Time

5 minutes
mins

Total Time

5 minutes
mins

Ingredients

For one jar (single serving):

• 1/3
  cup
  gluten-free rolled oats
• 1/3
  cup
  unsweetened vanilla almond milk
• 1/8
  teaspoon
  ground cinnamon
• 1/2
  teaspoon
  maple syrup or honey
• 1-2
  tsp
  hemp seeds or chia seeds
  optional for more protein and thickness

For five jars (full week meal prep):

• 1 2/3
  cups
  gluten-free rolled oats
• 1 2/3
  cup
  unsweetened vanilla almond milk
• 3/4
  teaspoon
  ground cinnamon
• 2 1/2
  teaspoon
  maple syrup or honey
• 5-10
  tsp
  hemp seeds or chia seeds
  optional for more protein and thickness

Instructions

• In a large bowl, combine the rolled oats, almond milk, ground cinnamon, and maple syrup or honey. Stir well until all ingredients are thoroughly mixed. If using chia or hemp seeds, add them now.
• Divide the mixture evenly into five small mason jars (or individual serving containers).
• Add your desired toppings to each jar according to the 5 flavor variations above, or create your own combinations. You can add toppings at night or fresh in the morning.
• Seal the jars tightly with lids and place them in the refrigerator overnight (or for at least 4 hours) to allow the oats to soften and absorb the liquid.
• In the morning, grab a jar and enjoy! You can eat them cold or warm them slightly in the microwave (without the lid).

Notes

21 Day Fix: 1 YELLOW, 1/2 sweetener TSP, plus toppings (per jar)

WW: 3 points plus toppings (per jar) [Calculated using maple syrup]

Remember to calculate the container counts or points for your chosen toppings separately for accurate tracking.

Nutrition (Base Recipe per 1 Jar, without toppings)

Serving: 1jar


Calories: 124kcal


Carbohydrates: 21g


Protein: 4g


Fat: 3g


Saturated Fat: 0.3g


Polyunsaturated Fat: 1g


Monounsaturated Fat: 1g


Sodium: 110mg


Potassium: 107mg


Fiber: 3g


Sugar: 2g


Vitamin A: 1IU


Vitamin C: 0.01mg


Calcium: 120mg


Iron: 1mg