How to Make Overnight Oats + 5 Variations to Keep You Full Until Lunch

Breakfast has never been easier.

By: Lauren Manaker MS, RDN, LD, CLEC

If you are looking for a no-fuss healthy breakfast that is easy to prep and has a satisfying taste, then look no further than overnight oats. Simple to make, economical, and totally portable, this dish needs to be on your breakfast rotation if it isn’t already. 

Ahead, more on the benefits of adding oats to your diet, plus four healthy overnight oat variations to consider adding to your healthy eating plan.

The Benefits of Oats

Oats, in general, are a superfood for many reasons. Some shining star features of this amazing food include the fact that they are rich in fiber to help you feel full for longer. Oats are also a heart-healthy whole grain and are rich in beta-glucans, which come with cholesterol and immune-supporting benefits.

What Are Overnight Oats & How Do You Make Them?

Overnight oats are exactly what the name implies — oats that are “cooked” overnight. Instead of finding time during hectic mornings to boil water, simmer oats, and find ingredients, overnight oats are prepped the night before and are ready to go once the sun rises. 

The steps are super-simple to follow and result in a whole-grain and fiber-filled breakfast that is hearty and nourishing.

Here’s a basic recipe that you can serve with your toppings of choice!

Basic Overnight Oats Recipe

Serves: 1


  • ½ cup milk of choice 
  • ½ cup old fashioned oats
  • ¼ cup unsweetened vanilla yogurt 
  • 1 teaspoon chia seeds


  1. In a small jar with a lid, combine all ingredients and stir.
  2. Cover with lid and refrigerate overnight (at least 6 hours).
  3. Before eating, add enhancements to make your oatmeal tasty and satisfying. 

Ways To Make Your Healthy Overnight Oats Extra Craveable

While you can certainly eat overnight oats au-natural by using the above recipe, there are some exciting ways to add some pizzazz to your breakfast while also adding a boost of nutrition.

Protein Overnight Oats: To add some extra protein, consider making your overnight oats with Greek yogurt. If you want a dairy-free option, consider using almond or coconut milk yogurt. You can also consider adding a scoop of your favorite protein powder. 

Vegan Overnight Oats: You can also make your overnight oats vegan by sticking to your favorite plant-based milk — oat, almond, cashew, coconut, or macadamia are all great options, and use unsweetened plant-based yogurt.

Superfood Boost: Lastly, consider adding a superfood boost with a tablespoon of chia, flax, or hemp seeds.

Want more inspiration? Here are some interesting flavor combos to consider giving a whirl.

Peanut Butter and Banana Overnight Oats

Using the basic recipe above, mix in 2 tablespoons of creamy natural peanut butter and 1 teaspoon of pure maple syrup. After the oats, refrigerate overnight, top with sliced bananas, and enjoy. 

Pumpkin Overnight Oats

Using the basic recipe above, mix in ¼ teaspoon pumpkin pie spices, 1 teaspoon maple syrup, 1 tablespoon pureed pumpkin, a pinch of sea salt, and 2 tablespoons chopped pecans. Refrigerate overnight and enjoy.

Banana Bread Overnight Oats

Using the basic recipe above, mix in ½ mashed banana, ¼ teaspoon cinnamon, pinch of sea salt, ½ tablespoon pure maple syrup, 1 tablespoon chopped walnuts. Refrigerate overnight and enjoy. 

Very Berry Overnight Oats

Using the basic recipe above, mix in ¼ cup mashed combo of blueberries, raspberries, and blackberries. Refrigerate overnight. Top with berries and sliced banana. 

Bonus FitOn PRO Overnight Oat Recipe 

Take your overnight oat game up a notch with this Easy Peanut Butter Chocolate Overnight Oats recipe. It’s a fan-favorite, super easy to make, and full of flavor!

Easy Peanut Butter Chocolate Overnight Oats

Serves: 1


  • ½ cup oats, rolled
  • 1 tbsp chia seeds
  • 1 cup oat milk
  • 1 tsp cinnamon
  • 1 tsp cocoa powder
  • 1 tbsp peanut butter
  • ½ banana, sliced
  • 1 tbsp cacao nibs, to serve


Step #1:In a bowl or jar, add the oats and chia seeds. Pour milk over top and stir well. Cover and set in the fridge overnight.

Step #2:In the morning, add the cinnamon and cocoa powder and stir well.

Step #3: Top with peanut butter, sliced banana, and cacao nibs.

Step #4: Enjoy!

Overnight Oats — A Healthy Solution For Busy Days

Including overnight oats into your diet can be a perfect breakfast choice when you don’t have time to cook, and you want to eat something more nourishing than a donut and coffee. Taking a few minutes in the evening to prep this delicious on the go breakfast can be an amazing gift that you give yourself and help ensure that you will have the right fuel to kickstart the next day. 

Ready to see just how delicious healthy eating can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.