Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (2024)

1

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (1)

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Apple Pie Overnight Oats

No baking required to make these apple-pie overnight oats. Apples are one of the world’s most beloved fruits and a review found eating whole apples is linked to improved heart health. Apples add crunch, natural sweetness and a medium-sized one contains nearly 5 g of fiber. One serving of these oats will get you nearly halfway towards meeting your daily fiber goals.

contains Soy, Tree Nuts

4.4 out of 8 reviews

SERVES

2

CALORIES PER SERVING

474

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

2 cups unsweetened, plain soymilk or low-fat milk

1 cup old-fashioned oats

2 tbsp ground flaxseeds

2 tbsp natural cashew butter or peanut butter

½ tsp ground cinnamon

2 medium apples, finely diced, peel on

Directions

1

Combine milk, oats, flaxseeds, cashew butter, and cinnamon in a mixing bowl and stir together.

2

Divide oat mixture between two 16-oz jars (or containers) with lids. Top each with half the apples.

3

Refrigerate for at least 4 hours or overnight.

Nutrition Facts

Amount per serving

Serving size2 cups

calories

474

total fat

17g

saturated fat

2.6g

protein

16g

carbohydrates

67g

fiber

11.1g

sugar

25.6g

added sugar

0g

sodium

124mg

TAGS:

Soy, Tree Nuts, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly

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2

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (2)

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Banana Pudding Blended High Protein Overnight Oats

Dislike the texture of oats? Try using a food processor or blender to turn them into pudding. These banana pudding-inspired oats are creamy, sweetened naturally, and packed with protein and fiber, a combination that will leave you satiated for hours. Eating a high protein breakfast can also keep weight in check as it helps regulate appetite and energy levels per research.

contains Tree Nuts, Soy

5.0 out of 4 reviews

SERVES

2

CALORIES PER SERVING

524

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

2 cups unsweetened, plain soymilk or low-fat milk

1 cup old-fashioned oats

2 scoops plain or vanilla protein powder

2 small bananas, peeled

2 tbsp natural almond butter or peanut butter

Chopped almonds, flaxseeds, banana slices, for garnish (optional)

Directions

1

Place milk, oats, protein powder, bananas, and almond butter in a food processor (or blender) and process until smooth, about 1-2 minutes.

2

Divide oat mixture into two 16-oz jars or containers with lids. Garnish each half with almonds, flaxseeds and banana slices, if desired.

3

Refrigerate at least 4 hours or overnight.

Nutrition Facts

Amount per serving

Serving size2 cups

calories

524

total fat

16g

saturated fat

2.1g

protein

40g

carbohydrates

59g

fiber

8.1g

sugar

14.4g

added sugar

0g

sodium

134mg

TAGS:

Tree Nuts, Soy, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Low-Sodium, High-Fiber, High-Protein, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, GERD-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly

3

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (3)

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Tropical Overnight Oats

These oats will take your taste buds on a tropical journey. Passionfruit has a hard, magenta shell and sweet, juicy fruit with small edible seeds. One passionfruit contains just 18 calories, nearly 2 g fiber and vitamin C. Golden berries, another tropical fruit, are a small, round sour tasting fruit that you can pop right into your mouth. Golden berries add vitamin C and fiber and can be found in the tropical or exotic section of your local grocery store.

contains Dairy

4.7 out of 3 reviews

SERVES

2

CALORIES PER SERVING

276

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

2 cups unsweetened plain coconut milk (from carton)

1 cup old-fashioned oats

6 oz low-fat, less sugar mango Greek yogurt or skyr

2 passion fruits, cut in half, shells discarded

½ cup whole golden berries

Directions

1

Combine milk, oats, and Greek yogurt in a mixing bowl and stir together well.

2

Divide oat mixture between two 16-oz jars or containers with lids. Top each with half the passionfruit and golden berries.

3

Refrigerate at least 4 hours or overnight.

Nutrition Facts

Amount per serving

Serving size1 ½ cup

calories

276

total fat

9g

saturated fat

5.1g

protein

13g

carbohydrates

39g

fiber

5.9g

sugar

3.1g

added sugar

0g

sodium

25mg

Tips

Goldenberries, aka gooseberries, can be found in the produce section of your favorite grocer. They may be only available seasonally, so use any other berry if you are unable to find them.

TAGS:

Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly

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4

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (4)

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Carrot Cake Overnight Oats

Who doesn’t want cake for breakfast? This recipe delivers all the flavor of carrot cake in a healthier package — each jar packs half a serving of veggies. Applesauce and raisins add natural sweetness, so there’s no need for added sugar. Spices like cinnamon and ginger have antioxidant- and anti-inflammatory properties.

contains Tree Nuts

5.0 out of 1 reviews

SERVES

2

CALORIES PER SERVING

397

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

2 cups unsweetened plain or vanilla coconut milk (in carton)

1 cup dry old-fashioned oats

⅔ cup carrot, peeled and finely grated (about 2 medium carrots)

½ cup unsweetened applesauce

¼ cup raisins

½ tsp ground cinnamon

⅛ tsp ground ginger (optional)

⅛ tsp ground nutmeg (optional)

¼ cup raw or toasted walnuts, chopped

Directions

1

Combine all ingredients except walnuts in a mixing bowl and stir together.

2

Divide oat mixture between two 16-oz jars or containers with lids. Top each with half the walnuts.

3

Refrigerate at least 4 hours or overnight.

Nutrition Facts

Amount per serving

Serving size2 cups

calories

397

total fat

17g

saturated fat

5.3g

protein

8g

carbohydrates

58g

fiber

8.1g

sugar

20g

added sugar

0g

sodium

27mg

TAGS:

Tree Nuts, Mediterranean, Gluten-Free, Vegetarian, Vegan, Low-Sodium, Anti-Inflammatory, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly

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5

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (5)

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Matcha Steel-Cut Overnight Oats

These matcha oats will provide you with extra pep, as matcha contains caffeine but also L-theanine, which has a calming effect, so you won’t be left jittery. Steel-cut oats can also be used to make overnight oats, they taste chewy compared to old-fashioned oats. These oats are topped with canned peaches, which are an affordable and shelf-stable fruit to keep on hand when fresh is out of season.

contains Dairy, Soy

4.3 out of 3 reviews

SERVES

2

CALORIES PER SERVING

563

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

10 hr 5 min

Ingredients

2 cups unsweetened, plain or vanilla soymilk

½ cup steel-cut oats

6 oz low-fat, vanilla Greek yogurt

¼ cup chia seeds

1 tbsp matcha powder

2 kiwis, peeled and diced

1 cup no-sugar added, canned peaches in fruit juice, drained

Directions

1

Combine milk, oats, yogurt, chia seeds and matcha in a mixing bowl and whisk together well.

2

Divide oat mixture into two 16-oz jars (or containers) with lids. Top each with half the kiwi and peaches.

3

Refrigerate overnight.

Nutrition Facts

Amount per serving

Serving size1 ½ cup

calories

563

total fat

15g

saturated fat

2.2g

protein

24g

carbohydrates

80g

fiber

15.8g

sugar

29.9g

added sugar

0g

sodium

141mg

TAGS:

Dairy, Soy, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Psoriasis-Friendly, Eczema-Friendly, GERD-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly

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6

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (6)

Adobe Stock

Berry and Chia Overnight Oats

In this “set it and forget it” breakfast option, a mashed banana adds natural sweetness. Freshberriesare a great source of antioxidants,past researchhas shown, but frozen berries packjust as much nutritional value as fresh(and sometimes more)!

contains Dairy, Tree Nuts

4.8 out of 48 reviews

SERVES

2

CALORIES PER SERVING

520

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

⅔ cup milk

⅓ cup plain nonfat Greek yogurt

1 cup old-fashioned oats

1 tbsp chia seeds

½ medium banana, mashed

1 cup fresh blueberries

1 cup fresh sliced strawberries

¼ cup chopped walnuts

Directions

1

Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.

2

Divide oat mixture into 2jars with lids. Top each with half the blueberries, strawberries, and walnuts.

3

Refrigerate for at least 4 hours or overnight.

Nutrition Facts

Amount per serving

calories

520

total fat

17g

saturated fat

1.5g

protein

20g

carbohydrates

78g

fiber

14g

sugar

20g

added sugar

0g

sodium

60mg

TAGS:

Dairy, Tree Nuts, Anti-Inflammatory, Breakfast, Cholesterol-Conscious, Heart-Healthy, Gluten-free, High-Fiber, Low-Sodium, Mediterranean, Vegetarian

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7

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (7)

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Pumpkin Pie Overnight Oats

Not only is pumpkin delicious, but it’s also fiber-rich and a good source of iron, perUSDAdata. It’s also full of beta-carotene, a nutrient your body turns intovitamin A, which is necessary for skin and eye health, according to theUSDA.Just be sure you’re using pumpkin puree and not pumpkin pie filling, which is packed full of sugar.

contains Dairy, Soy

5.0 out of 5 reviews

SERVES

4

CALORIES PER SERVING

280

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

¾ cup lowfat vanilla soy milk

¼ cup plain, nonfat Greek yogurt

⅓ cup pumpkin puree

2 tbsp pure maple syrup

½ tsp pumpkin pie spice

1 cup old-fashioned rolled oats

¼ cup shelled pumpkin seeds

¼ cup shelled sunflower seeds

Directions

1

In a large bowl, combine soy milk, yogurt, pumpkin puree, maple syrup, and pumpkin pie spice. Add oats and mix well.

2

Divide the mixture between 2 8-oz jars and top each with half of the pumpkin and sunflower seeds. Refrigerate at least 4 hours or overnight.

Nutrition Facts

Amount per serving

calories

280

total fat

9g

saturated fat

1.5g

protein

11g

carbohydrates

38g

fiber

6g

sugar

9g

added sugar

6g

sodium

25mg

TAGS:

Dairy, Soy, Breakfast, Diabetes-Friendly, High-Fiber, Gluten-free, Heart-Healthy, Low-Sodium, Mediterranean, Vegetarian

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8

Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (8)

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Blueberry Overnight Oats

When you’re staring down a brutal day, sprinkle someblueberriesinto a batch of overnight oats, suggestsToby Amidor, RD, the author ofThe Family Immunity Cookbook.Blueberriesare loaded with brain-friendlyantioxidantscalledflavonoids. These powerful compounds protect the delicate membranes that surround brain cells from oxidative stress that can lead toanxiety and depression, according to astudy published in December 2017 inOxidative Medicine and Cellular Longevity.

contains Dairy

4.2 out of 5 reviews

CALORIES PER SERVING

305

AUTHOR

Karen Ansel, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

TOTAL TIME

8 hr 5 min

Ingredients

½ cup old-fashioned oats

⅔ cup skim milk

2 tsp chia seeds

1 tsp 100 percent maple syrup

½ cup blueberries

Directions

1

Combine oats, milk,chia seeds, and maple syrup in a wide-mouthed mason jar. Stir well.

2

Cover and refrigerate overnight.

3

In the morning, remove jar from refrigerator, stir oats, and top with blueberries.

Nutrition Facts

Amount per serving

calories

305

total fat

6g

saturated fat

1g

protein

11g

carbohydrates

53g

fiber

8g

sugar

21g

added sugar

4g

sodium

70mg

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Overnight Oats: Quick, Healthy, and Delicious No-Cook Recipes (2024)

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