Make healthy overnight oats with chia seeds and Greek yogurt for an easy high protein meal prep breakfast. We also give you three different flavor ideas: mixed berry, peanut butter banana, and apple cinnamon.

Why you'll love our overnight oats with yogurt!
- They're to customize! Plus we give you 3 options to start with
- You can make them vegan with plant-based alternatives
- High protein with healthy fats
- PERFECT for meal prep to make your morning easier!
- These are great for losing weight, making it easier to feel full longer
We're sharing our basic creamy and delicious chia oats, plus giving you three creative ways to change the flavors with mixed berry, peanut butter banana, and apple cinnamon.
On a personal note, eating overnight oats for weight loss has honestly been a game-changer for me and has been helping me lose weight. No more feeling hungry an hour after eating breakfast. The high protein and healthy fats combo have helped to keep me full plus it's reduced my cravings for other treats.
And we literally eat these almost daily with our Starbucks copycat egg white bites for a 30 grams of protein breakfast.
Ingredient Notes
Our overnight oats recipe starts with a base that's really just a basic overnight oats recipe on its own. Then you can either add them to 8 oz mason jars and chill them OR you can mix in one of our variations to change up the flavor. Either way, eating them simple or with a flavor, they're super good.
- rolled oats - plain old rolled oats here, we prefer the gluten-free oats but any will work. We don't recommend steel-cut oats or instant oats, they won't soften.
- milk - dairy milk, almond milk, oat milk, soy, or coconut milk all work great.
- Greek yogurt - you can use non fat Greek yogurt, full fat, or a different type of yogurt of your choosing. We prefer Greek yogurt since it's thick and it doesn't water down the oats.
- vanilla
- honey - maple syrup or agave work well too
- chia seeds - these can be left out but we love the extra boost of fiber and protein they give!
- sea salt
** Please see the recipe card at the bottom of the post for the exact quantities **
Variations
- Mixed berry- blueberries, strawberries, raspberries, blackberries (we used fresh strawberries and blueberries), and lemon zest. Garnish with granola, fresh berries, and peanut or almond butter.
- Peanut butter banana - banana, peanut butter, chocolate chips, and coconut flakes. Garnish with any of those on top.
- Apple cinnamon - apple, cinnamon, and raisins. Garnish with more of those plus maple syrup.
How to make overnight oats with chia seeds and yogurt
Make basic overnight oats
Mix the rolled oats, yogurt, milk, vanilla, honey, chia seeds, and salt in a medium size mixing bowl.
Add a mix-in (optional)
We often eat the basic overnight oats when we're short on time, but our 3 variations are great for changing the flavor and adding fruits. Add this to
- Mixed berry - ยผ each of fresh blueberries and strawberries. Defrosted frozen berries can also be used too but they will turn your oats purple. You can add 1 teaspoon of shredded lemon peel but this is optiona.
- Peanut butter banana oats - add ½ of a mashed banana, 2 tablespoon peanut butter (or almond butter), 1 tablespoon chocolate chips, and 1 tablespoon coconut flakes, and mix well.
- Apple cinnamon raisin - add ยผ cup raisins to the basic overnight oats recipe. The cinnamon and apple get added right before serving for the best consistency.
Refrigerate
The oats mixture can be left in the bowl or you can divide them equally between 6 mason jars. Cover them and chill for at least 3 hours or overnight in the fridge. Add more toppings in the morning!
Topping ideas
- Mixed berry - chopped strawberries, blueberries, granola
- Peanut butter banana - add sliced bananas, a drizzle of peanut butter, unsweetened coconut flakes, and chocolate chips (optional).
- Apple cinnamon raisin - chopped apples, a sprinkle of cinnamon, raisins, a drizzle of maple syrup
These will last in the refrigerator for up to 5 days, eat them cold for a quick and easy breakfast!
Are overnight oats good for weight loss?
Overnight oats are great for weight loss since these are high in protein, filled with healthy fats, and they're high in fiber.
Eating more protein in the morning and throughout the day helps to keep you full, which means you'll be less likely to eat extra unplanned snacks. We eat them most mornings for a reason!
More weight loss meal prep recipes
Here are some of our favorite meal prep breakfast and snack ideas that have helped me lose weight.
- Blueberry chia seed pudding - this makes a great breakfast instead of overnight oats
- Frozen granola bark - great for breakfast or snack
- Vegan gluten-free granola - we sprinkle a little of this on so many things
- Bacon egg cups - these can be made with turkey bacon too
If you loved our recipe, please leave us a ⭐⭐⭐⭐⭐ review and leave us a comment too! Connect with us on Pinterest, Facebook, Instagram, TikTok, or YouTube!
Recipe
Overnight Chia Oats
Ingredients
- 2 cups rolled oats 180 g
- 1 cup non-fat milk or almond milk 240 ml
- 2 cups non-fat Greek yogurt 454 g
- 2 teaspoons vanilla extract 12 ml
- ยผ + cup honey 84 g
- 2 ยฝ Tablespoons chia seeds 30 g
- ยผ teaspoon fine sea salt
- ยผ teaspoon cinnamon
Instructions
Basic Overnight Oats
Mix the base ingredients together in a medium size bowl, which includes rolled oats, yogurt, milk, vanilla, honey, chia seeds, cinnamon, and salt.
Flavor Ideas
- Mixed berry - add ยผ cup each of fresh blueberries and strawberries. Defrosted frozen berries can be used too but they'll turn your oats purple. We like to add 1 teaspoon of fresh lemon zest too, but this is optional.
- Peanut butter banana- add ½ of a mashed banana mashed, 2 tablespoons peanut butter (or almond butter), 1 tablespoon chocolate chips, and 1 tablespoon coconut flakes, and mix well. The chocolate chips and coconut are entirely optional but they add a fun kick.
- Apple cinnamon raisin- add ยผ cup of raisins to the overnight oats base. The cinnamon and apple get added right before serving for the best consistency.
Chill
- Divide the overnight oats into 6 (8 oz) mason jars or leave them in the bowl. Cover. Place in the refrigerator for at least 2 hours up to overnight to chill.
- Just before serving, add the extra toppings of your choice. Get creative or try our ideas below!
Topping ideas
- Mixed berry - chopped strawberries, blueberries, granolaPeanut butter banana- add sliced bananas, a drizzle of peanut butter, unsweetened coconut flakes, and chocolate chips (optional).Apple cinnamon raisin - chopped apples, a sprinkle of cinnamon, raisins, a drizzle of maple syrup
Notes
- All flavors are easy to customize, we often just eat the base layer without all of the toppings since it's great on it's own.
- Serve with: egg white bites, an egg white scramble, or chicken breakfast sausage to increase the protein.
- These will keep up to 5 days in the fridge, our recipe makes 6 portions of oats for the week.
- Each serving is 167 g, and the total grams per batch is 1001.4 g if you need the weight for making this by the bowl and not mason jars.
Jennifer says
Delicious and so satisfying!
Rehoboth says
Excellent post
Thanks
Lechia says
I Will B Makin These Plus Other Recipes That R Comin to Mind Using These Tips Thank You
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