Overnight oats are undoubtedly one of the easiest, healthiest and tastiest breakfast out there which doesn’t need any special equipment or cooking skills. It’s a great option for non-morning people, who don’t have the time or energy to cook breakfast after waking up or for people that don’t like a warm breakfast for the morning. There’s hundreds of different varieties to make overnight oats, but this recipe will teach you how to do the classic version, which you’ll never get tired of!

Are Overnight Oats Good for Losing Weight?

Overnight oats are perfect for losing weight, as they are high in quality fibers and proteins and low in sugars and fats. Depending on your dietary goals, you’ll have a chance to do a higher calorie version by adding more fruits, seeds, protein powder or yogurt or a lower calorie version without them. Additionally it’s a great fit for fitness enthusiasts to gain muscle, as it’s quite simple to pack overnight oats full of proteins with some extra protein powder, nuts or dairy products with a high protein consistency. Read more about protein rich food sources here.

Overnight oats difference between Rolled Oats and Instant Oats - healthy-protein.com

Difference Between Rolled Oats and Instant Oats?

There’s actually no difference between rolled and instant oats, except that instant oats are rolled and cut thinner. This means they need less time to cook and are a bit easier to digest. At the same time for overnight oats you might want to still consider rolled oats, as instant oats tend to get too soggy like baby food. Rolled oats are definitely the winner for overnight oats as they will keep a nice chewy, creamy texture which is just the right consistency!

How to Make Overnight Oats in 4 Simple Steps?

Making overnight oats is incredibly simple, as no cooking equipment or skills are needed.

  1. Add half a cup of oats and half a cup of milk or plant based drink and any other optional ingredients in a mason jar, bowl or other container you can find in your household.
  2. Mix the ingredients and cover with a lid, plastic wrap or a plate.
  3. Place your overnight oats in the fridge overnight (minimum 4 hours).
  4. Before serving, cut on top some fresh fruits, any other toppings or sauces of your preference.


How Long Do Overnight Oats Last in a Fridge?

As overnight oats are mixed together with dairy products or plant-based drinks and other non-long-lasting ingredients, it is preferable to consume them the following day after preparation. In case you’re planning to prep the overnight oats for a longer period, they will last easily up to 3 days in an airtight container. Some sources mention even up to 5 days but in case you’re using dairy products, we would not recommend going over 3 days.

 How Much Proteins Are in Overnight Oats?

Overnight oats are a great source of protein in case you’re missing some proteins from your daily nutrition plan or just chasing for some extra gains. The oats by itself are not the highest protein source, but mixed together with some seeds, greek yogurt or protein powder will take the proteins to another level.

If you are looking for a recipe with more protein then check out: Protein Overnight Oats (Regular & Vegan Recipes)

Examples of proteins in overnight oat ingredients:

  • Rolled oats (40g / ½ cup): 6.7 g protein / 156 calories / 4.2g fibers
  • Greek yogurt nonfat (100ml): 10.6g protein / 63 calories / 0.5g fat
  • Chia seeds (1 tbsp/ 10 grams): 2g protein / 49 calories / 3g fibers
  • Almond milk/drink (100ml): 0.4g protein / 22 calories / 1.1g fat
  • Banana 1 small / 100 grams: 1.1g protein / 89 calories / 2.6g fibers

Easy Classic Overnight Oatmeal Recipe

If you are just starting with overnight oatmeal then we recommend trying this classic recipe. Feel free to change it the way you like more.


  • ½ cup / 40 grams of rolled oats
  • ½ cup / 120ml of almond milk
  • 1 small / 100g banana, sliced
  • 1 tbsp / 10g of chia seeds
  • 2 tbsp / 40g of greek yogurt
  • 1 tbsp / 20g of organic maple syrup

Optionally for Flavor or Toppings

  • 1 tsp of cinnamon to give it a bit of a spicy flavor
  • 1 tsp of vanilla extract or cocoa powder to kick up the flavor
  • Any other fresh or frozen fruits of your preference for toppings such as strawberries, raspberries, blueberries, kiwi or passion fruit.
  • 1 tbsp of peanut butter for a nutty kick of flavor and some extra proteins
Easy Healthy Classic Overnight Oats Recipe - Healthy Protein

Easy Classic Overnight Oats Recipe

This classic recipe for overnight oats is a great way to start experimenting with this nutritious breakfast. Ready to take your oatmeal to overnight?
5 from 3 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 1 servings
Calories 392 kcal


  • 1 Mason jar


  • 0.5 cup rolled oats raw
  • 0.5 cup almond milk
  • 1 small banana sliced
  • 1 tbsp chia seeds
  • 2 tbsp greek yogurt
  • 1 tbsp maple syrup organic

Optional for more flavor

  • 1 tsp cinnamon to give it a bit of a spicy flavor
  • 1 tsp vanilla extract or cocoa powder to kick up the flavor
  • 1 tbsp peanut butter for a nutty kick of flavor and some extra proteins
  • Any other fresh or frozen fruits


  • Add the rolled oats, almond milk, chia seeds, greek yogurt and maple syrup in a mason jar or any other container and mix properly.
  • Cover with a lid or a plastic wrap and place in a fridge overnight (minimum 4 hours)
  • Before serving, top it with the sliced bananas.
  • Enjoy!


Nutrition (per serving)

Calories: 392kcalCarbohydrates: 71gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 2mgSodium: 180mgPotassium: 644mgFiber: 11gSugar: 26gVitamin A: 72IUVitamin C: 9mgCalcium: 307mgIron: 3mg
Keyword almond milk, Banana, chia seeds, greek yogurt, maple syrup, oatmeal, oats, overnight oats, quick, rolled oats
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