During the cold winter months, getting up early can feel like a chore. Sure, it’s one thing to get to work on time, but also getting up early to make an entire breakfast can be overwhelming. Thankfully, you have many ways to meal plan for your lunch, but what should you do about breakfast?
Sometimes it’s just not practical to take some fresh fruit or a pastry and go, so look at other ways to get nutrients without having to worry too much about preparation. One of the most effective ways to eliminate morning prep time and have a nutritious breakfast can be to utilize overnight oats recipes.
What Are Overnight Oats?
Overnight oats are a way of preparing (typically rolled) oats that are similar to muesli. It typically involves a mixture of raw oats that are soaked overnight in either water, milk, yogurt, or another type of liquid, which is then eaten raw, often with fruits and nuts. When contained in a jar, it becomes an easy grab-and-go meal for the morning!
The health benefits you can get from eating oats is plentiful. For starters, it can help you burn more fat in the long run, as the oats stimulate your metabolism significantly. (1)
Eating oats is also good for your heart, helping you reduce your cholesterol in the long run. If you incorporate oats into your diet on a regular basis, research has shown that it can help you maintain a healthier heart. (2)
Where Do I Start?
There are many different ways that you can prepare oats, though, so sometimes it can be hard to choose. To help make your choice easier, we’ve gone through many options and have made a list of the options that we believe are the tastiest recipes you can make in less than 5 minutes!
So, here’s our list of 21 Overnight Oats Recipes You Can Make In Less Than 5 Minutes:
(All of the below recipes should be assembled in a jar or other sort of container and placed in a refrigerator overnight after preparation is done)
1. Banana Walnut Rolled Oats
This is one of the most classic ways you can prepare your rolled oats! You can do this easily by filling up a jar with rolled oats, then adding milk until the oats are well-covered. Then, put in some walnuts, chia seeds, and a cut up banana. Then, put it in the fridge and wait until morning!
2. Choco Banana Surprise
For this recipe, just cut up a banana and mix it with cacao powder. Then layer your oats on top of it before adding a layer of peanut butter. Then, add another layer of oats before putting milk in the entire mixture to fill in the gaps. Leave it overnight and you are surely in for a treat when you wake up!
3. Citrus Swirl Overnight Oats
A unique way to prepare your oats is to fill the jar with lemon juice instead of milk. I prefer to use the lemon juice and then cut up an orange to put inside the oats, complimenting the citrus taste of the juice. If you top it with walnuts and a bit of yogurt, you’ll have a delicious treat once you mix it all together!
4. Smoothie Fruitiness
Ever have one of those days where you wish you could just have a smoothie for breakfast while also having a balanced meal? Well, this recipe allows you to do both of those things! For this, make a smoothie of your choice in a blender (we recommend ice, strawberries, plain yogurt, bananas, and blueberries) before using that smoothie as the basis for the liquid in your oats. Feel free to add some chopped up fruits for more texture!
5. Strawberry Delight Overnight Oats
One of the most simple recipes you can do is make your life pink by throwing some strawberry yogurt in-between your oats with some chia seeds! Then, chop up some strawberries before coating them in sugar (optional) and placing them in the jar for texture.
6. Flax-Filled Treat
For this recipe, fill your jar with half as much oats as you usually do, but add flax seeds for the other half. Then fill it with Greek yogurt and put cherries inside for a delicious mix of sweet and sour!
7. Classic Overnight Oats
This recipe is the most basic, allowing you to just put your oats in the jar and then milk on top. It’s very practical when you’re really tight on time, as there’s little to no prep!
8. Chocolate Cravings
Want a sweet breakfast that is also healthy? Try putting Greek yogurt in the jar with your oats and then adding a teaspoon of cocoa powder and mix it all together. If you need more chocolate, add as much as you’d like before topping it off with raspberries.
9. Green Smoothie
Similar to our smoothie recipe earlier on this list, this recipe involves you making a smoothie that you then use as the basis for the oats. We recommend putting bananas, avocado, strawberries, and spinach in your smoothie before adding it to the oats. The flavor is unique, but that’s why it works so well!
10. Pancake Overnight Oats
For this recipe, we recommend you soak your oats in milk before adding maple syrup. You can then chop up some nuts for texture and add a little peanut butter to re-create a flavor similar to the smell of pancakes on a lazy Saturday morning!
11. Banana Vanilla Deliciousness
We really love this recipe: put chopped up bananas in your jar of oats before adding Greek yogurt, vanilla extract, and a lot of cinnamon. You’ll love the combination of flavors!
12. Sunflower Seed Oats
Sunflower Seed Butter can be a wonderful vehicle for an oats recipe, often mimicking the same type of texture of yogurt. If you use this as the liquid in-between your oats, you can then add strawberries and bananas to make it a smashing breakfast
13. Apple Cinnamon Overnight Oats
For this recipe, we recommend putting milk in-between your oats, then chopping up an apple into multiple slices and each slice into smaller bits. Putting this in the jar with chia seeds and a good deal of cinnamon will satisfy your taste buds immensely!
14. Cookie Crumble Oats
Have a leftover batch of cookies from the night before? Put some milk into your oats, crumble the cookies over it, and mix it in for some delicious flavor. Save some crumble for the morning after when you are about it eat it to have a contrast in texture.
15. The King’s Oats
Elvis was known for loving his peanut butter and banana sandwiches—honor the King of Rock n’ Roll by putting milk in your oats, then covering them in peanut butter and sliced bananas! Chop up some peanuts for an extra kick of crunchy flavor.
16. Spring Oats
One of our favorite recipes to break out when spring rolls around is something that has the taste of flowers. Use your favorite rosewater tea as the basis for your oats, then add blueberries and strawberries to the mixture. Top it off with some lemon juice and you have a delicious treat for the season!
17. Iced Tea Overnight Oats
A wonderful way to prepare oats is to soak them in your favorite type of tea in place of water. We recommend green or chamomile tea, as it compliments the flavor of the oats best.
18. Carrot Cake Oats
Another classic recipe that seemingly everyone has their own recipe for, ours includes soaking your oats in milk before adding cream cheese, chia seeds, shredded carrots, and raisins. If you want an extra kick of sweetness, you can add vanilla extract, but we prefer it without.
19. Chips and Cream
This recipe involves putting vanilla yogurt in your oats and topping it in the morning with chocolate chips. This will give it a really nice texture and the vanilla will compliment the chocolate chips quite nicely. Also,it is a great recipe to eat when you’re craving cookies but don’t want to bake, let alone take on the calories!
20. Keepin’ It Minty and Sour
A nice, easy, and sour way to prepare your overnight oats is to soak them in plain yogurt before putting blueberries on top. Put in some mint leaves and mix them around for some extra flavor to compliment the fruit!
21. A Taste of Summer
When you’re missing the fruity, warm taste of summer, soak your oats in milk and put in some pear, pineapple, mango, banana, maple syrup, and chia seeds. This one will surely put a spring in your step and make you feel like it’s August!
FINAL THOUGHTS ON OVERNIGHT OATS
It’s clear that overnight oats are not only a healthy way for you to get nutrients in the morning but also an incredibly versatile one. We’ve listed our favorites, but there are plenty of other options if you’re craving something different, such as this list of more oats recipes.
So, what did you think of our list? Have you tried any of them out yet? Do you have your own favorite recipes? Start adding oats to your breakfast prep today and experience a nutritious, easy-to-make meal every morning!
If you are looking to live a healthy lifestyle, then keeping your meals (especially your breakfast) in check is crucial. Having overnight oats recipes on hand will ensure you consume only healthy vitamins and minerals.
For this to work, there is no healthier breakfast than overnight oats. Here are 21 healthy vegan overnight oats recipes under 400 calories.
21 Healthy Vegan Overnight Oats Recipes Under 400 Calories
1. Carrot Cake Oatmeal
This overnight oats recipe has only about 265 calories. In a tiny bowl, combine grated carrots, low-fat Greek yogurt, unsweetened almond milk, a slice of apple pie, salt, old fashioned oats, protein powder, and baking stevia.
Use chopped nuts, low-sugar syrup, and cinnamon as toppings. You can have it chilled or microwaved for up to one minute. This meal is the ideal combination of proteins and whole grains to keep you energized throughout your morning.
2. Strawberry Chia Oatmeal
This overnight oats recipe has 339 calories per serving. Almonds add an excellent crunch to this satisfying and sweet breakfast. Also, almond nuts have magnesium to regulate your blood sugar and protein to fill your belly.
Put sliced strawberry, sliced banana, oatmeal, and chia seeds in a bowl. Mix vanilla and milk before pouring it on the oatmeal. Put the food in the fridge overnight and top with almonds and strawberries in the morning.
3. Chocolate Peanut Butter Fudge Oats
Despite being sweet, this overnight oats recipe is loaded with only 308 calories. Prepare it by mashing the banana in a bowl and mixing it with vanilla extract, chia seeds, pumpkin puree, cocoa powder, and dark chocolate dreams. Then add almond milk, maple syrup, and rolled oats before mixing.
Keep the bowl in the fridge overnight after covering it with a plastic wrap. Divide the meal in the morning and top with peanut butter, chocolate chips, and chopped nuts.
4. Blueberry-Cashew Cream Oats
This creamy overnight oats recipe has around 270 calories. It has chia and flax seeds, which are excellent sources of fiber that fill your stomach and selenium mineral that lowers the risk of cancer and heart disease.
Combine mashed bananas, blueberries, Medjool date, cashew nuts, and dairy-free milk in a food processor. Then put chia seeds, oats, and flaxseeds in a bowl before topping with cream. Store in the fridge overnight.
5. Honey, Thyme, and Lemon Oats
You will find 310 calories in this overnight oats recipe. In a bowl, combine your oats, lemon juice, milk, yogurt, vanilla extract, and lemon zest. Add honey and thyme leaves to the mixture.
Cover the food with a plastic wrap and keep in the fridge overnight. Serve in the morning and top with some honey.
6. Gingerbread Chocolate Oats
This overnight oats recipe consists of 282 calories. It is also rich in fiber and protein. Combine oats, almond milk, chia seeds, cinnamon, ginger, vanilla extract, maple syrup, and protein powder in a bowl.
Cover the meal and store in the fridge overnight. Serve and use cacao nobs as toppings.
7. Peanut Butter and Jelly with Oats
A serving of this overnight oats recipe has 319 calories. To make the meal, mix chia seeds and strawberries before microwaving for one minute and mashing them. Now mix oats, chia seeds, vanilla almond milk, plain Greek yogurt, peanut butter, vanilla extract, stevia packets, and some salt in a separate container.
Add the oatmeal mixture and the strawberry chia sauce in alternate layers in five mason jars. Cover the jars and keep in the fridge overnight.
8. Pumpkin Persimmon Oats
This is one of the healthiest overnight oats recipes due to its 267-calorie content. To prepare, combine rolled oats, buckwheat groats, hemp seeds, powdered stevia, cinnamon, ginger, cloves, nutmeg, and some salt in a bowl.
Now add pumpkin puree, almond milk, diced persimmon, and blackstrap molasses and mix. Store in the fridge and serve in the morning for a low-fat and fiber-rich breakfast.
9. Pumpkin Pie Oats
This is another one of the top overnight oats recipes due to its 332-calorie content. The pumpkin and oats will assist you in managing your weight. The inclusion of Greek yogurt will improve the protein level to ensure you are fuller for longer.
On the other hand, the cinnamon will boost the flavor and maintain your blood sugar levels. To make the oatmeal, mix milk, vanilla Greek yogurt, pumpkin puree, vanilla extract, brown sugar, cinnamon, nutmeg, ginger, and a piece of pumpkin pie in a container. Top with granola or cereal and keep in the fridge overnight.
10. Chocolate Chia Oats
This oatmeal has 353 calories, making it one of the best weight-loss overnight oats recipes. Its chia seeds can offer the power you require to take you throughout the day. Its energy comes from an excellent balance of fiber, protein, and fats as well as low carbohydrates.
Combine oats, soy milk, cacao powder, maple syrup, and chia seeds in a bowl. Put into five mason jars and store in the fridge overnight. Serve in the morning and top with fresh fruits.
11. Blueberry Muffin Oats
This oatmeal has 366 calories with plenty of proteins and fiber. Its fresh blueberries assist you in losing weight. Mix oats, yogurt, pudding mix, cinnamon, vanilla, and milk in a container. Stir them until they are properly mixed.
Add toppings of flake cereal and fresh blueberries. Then seal the container and store in the fridge overnight. Serve the oatmeal cold.
12. Fruity Oats and Quinoa
With a 362 calorie content, this oatmeal is low in both sugar and calories while full of flavor. To prepare your oats, mix the almond butter, maple syrup, and vanilla extract in a small bowl before microwaving for ten seconds and stirring. Add in the oats, milk, and pumpkin and stir properly until the almond butter is well mashed.
Include some salt, cinnamon, and a piece of pumpkin pie and stir before adding chocolate chips. Put into mason jars, seal them, and keep in the fridge overnight. Serve in the morning and eat cold or hot.
13. Chia, Banana, and Mocha Oats
The oatmeal has only 294 calories with low fats and high-protein content. The use of slightly green bananas ensures you ingest resistant starch that resists digestion and boosts satiety. Since the body has to perform harder to digest it, there will be oxidation of fat and a decrease in abdominal fat.
Put warm espresso, cacao powder, and almond milk into a food processor and combine. Then add spices, sweetener, and more almond milk to the mixture and combine. Mix chia seeds, the cacao mixture, and chia seeds in a jar and add some salt.
Put alternating layers of sliced bananas, cashew nuts, and the chia mixture. Keep in the fridge overnight and serve warmed or chilled.
14. Honey and Figs Oats
This oatmeal is only loaded with 240 calories. To prepare it, combine chia seeds, soy milk, and oats in a sealable container.
Keep the chia mixture in the fridge overnight. Serve warmed or chilled and top with chopped nuts, honey, and figs.
15. Vegan Oatmeal
With 369-calorie content, this meal is super healthy. Prepare your oats by mashing bananas in a bowl before mixing with chia seeds and cinnamon. Combine with vanilla, almond milk, and oats.
Seal the food and store in the fridge overnight. Serve in the morning with some extra non-dairy milk.
16. Coconut Cardamom Oats
This oatmeal has a record 214 calories. Make the chia seed jam by mixing maple syrup with blueberries in a pot. Add some salt and heat for ten minutes over medium heat.
Add the chia seeds and cook for another ten minutes until the jam looks thick. Remove from heat and mix with lemon juice before keeping in the fridge. In another container, mix coconut milk, chia seeds, cardamom, cinnamon, maple syrup, and oats.
Put alternate layers of the oats, diced pears, and the chia seed jam in five mason jars. Store in the fridge overnight and serve chilled.
17. Bananas Foster Oats
This oatmeal has 250 calories. To prepare, heat coconut oil in a pan before adding cinnamon, vanilla, and bananas, and sauté the mixture for three minutes. Add maple syrup, stir the mixture, and heat for another minute.
Put oats, ground flaxseeds, banana mixture, and coconut milk in a bowl and mix. Place the oats inside four mason jars and keep in the fridge overnight.
18. Skinny Funfetti Cake Batter Oats
The Skinny Funfetti recipe has 200 calories. Mix almond milk and oats before microwaving for three minutes. Add butter extract to the mixture and combine till smooth.
Keep in the fridge overnight. Serve chilled or warmed and sprinkled with some rainbow jimmies.
19. Neapolitan Oats
It has 253 calories. Prepare the oatmeal by mixing rolled oats, chia seeds, Greek yogurt, soy milk, honey, and vanilla extract to make vanilla pudding. Repeat the procedure but replace the vanilla extract with cacao powder for chocolate pudding and strawberries for strawberry pudding.
Layer the puddings in containers and keep in the fridge overnight.
20. Coconut Latte Oats
It has 212 calories. Combine rolled oats, brewed coffee, coconut milk, cinnamon, and maple syrup in a bowl. Seal the oats and keep in the fridge overnight.
Serve chilled or warmed and top with cinnamon, shredded toasted coconut, and coconut cream.
21. Sweet Potato Pie Oats
This oatmeal has 343 calories. To make the oatmeal, combine mashed sweet potato, nutmeg, cinnamon, and almond milk in a blender. In a different jar, mix almond milk, chia seeds, vanilla extract, stevia, and oats.
Store the two mixtures in the fridge overnight. Layer the sweet potato and oats mixture in a container and top with maple syrup and pecans.
These 21 overnight oats recipes will offer you a diet low in saturated fat and carbs but high in proteins and fiber. You will be able to reach your weight loss goals while enjoying a savory breakfast.
Moreover, you will not have to keep snacking at work since you will be fuller for longer.