How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (2024)

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By Taylor Stinson | 13 Comments | Posted: | Updated:

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Learn how to meal prep delicious overnight oats with these 9 easy recipes. Perfect for a quick and healthy breakfast on the go!

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Ingredients and substitutions

  • Rolled oats – old-fashioned oats or thick rolled oats are best. Quick oats can be used but make sure not to soak them as long.
  • Almond milk – use another dairy milk or dairy-free milk of your choice like coconut milk, soy milk or oat milk.
  • Greek yogurt – you can leave this out, it just makes the oats creamier and adds more grams of protein.
  • Chia seeds – add in some flax seeds or hemp seeds. You could also skip the seeds altogether.
  • Add-ins – get creative with your add-ins to create different flavour rolled oats like peanut butter, almond butter, cocoa powder, chocolate chip shavings, fresh fruit and berries, pumpkin puree, spices, vanilla extract and more.
How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (3)

How to make overnight oats

Step 1: Make the base.

Mix together the base ingredients (oats, non-dairy milk, Greek yogurt and seeds) of your choice in a large bowl.

Step 2: Stir in the add-ins.

Add the mix-ins to your base (like carrots, coconut, cinnamon, etc.).

Step 3: Add the oats to jars.

Divide the mixture amongst four mason jars.

Step 4: Let them sit then serve!

Stick the jars in the refrigerator for at least 2 hours or overnight. Enjoy right away or throughout the week!

How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (4)

The best overnight oats ideas

You can mix up the toppings and sweeteners until you find a combination you love for a delicious and healthy breakfast. Here are some of my favourite variation ideas, which you can check out in the recipe card below:

  • Peanut Butter: This one is super smooth and creamy. Who doesn't love some peanut butter in the morning?
  • Chocolate: If you have a sweet tooth, you'll love these oats made with cocoa powder and chocolate shavings.
  • Strawberry: Add some fresh berries to your overnight oats! They're sweet but light and delicious.
  • Blueberry: Add some mashed blueberries to your overnight oats for a pop of flavour.
  • Pumpkin: This one is perfect for fall. It's everything you love about a pumpkin spice latte and pumpkin pie, but in breakfast food form!
  • Apple Cinnamon: If you like apple cinnamon oatmeal, you'll love apple cinnamon overnight oats.
  • Carrot Cake: Enjoy the taste of one of your favourite desserts for breakfast with this healthy spin on carrot cake!
  • Coconut: Add some tropical vibes to your morning with some shredded coconut. You can even use coconut milk.
  • Banana Bread: Dig into the flavours of banana bread in a much lighter and healthier form. Feel free to add in some walnuts or pecans too!
How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (5)

Frequently Asked Questions

Can you use quick oats?

Quick-cooking oats are a fast and convenient grain option to use when making overnight oats, but keep in mind that the consistency and soaking time will change. Quick oats only need to soak for about 30 minutes. They will also be thinner when finished, regardless of the soaking time, so keep that in mind if you’re using one-minute oats.

How do you make rolled oats creamier?

If you want your overnight oatmeal to have a nice creamy texture, add in a bit more Greek yogurt or use thicker non-dairy milks like coconut milk or cashew milk.

Can you eat them warm?

By definition, overnight oats are intended to be eaten cold. They do not need to be heated to absorb the liquid into the oats because they soak for at least two hours. If you prefer hot oatmeal, pop the whole jar into the microwave before eating. Keep in mind that heating does decrease the amount of healthy starch in the oats, and I would not recommend heating if you have added Greek yogurt.

Do you add the toppings to the jars when prepping or right before serving?

You can add any toppings or add-ins to your basic overnight oats recipe when you're making it – there's no need to wait until serving them. It won't change the texture, and will make your oats even more flavourful!

Can you make one big batch instead of individual servings?

You can make your overnight oats all in one big serving if you'd prefer. I personally like making individual serving sizes because they're easier to grab and go, and you can try out different flavours for each jar.

How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (6)

How long are overnight oats good for?

I like to make overnight oats ahead of time on Sundays for the busy work week ahead. The great part is that these jars will last in the fridge for up to 5 days so all you need to do is make the base (milk, oats and Greek yogurt if desired), then add your flavourings of choice. You could in theory make all five of the jars with different flavours, so long as you have the right ingredients on hand!

Overnight oats recipes are intended to be eaten cold, so you don’t have to worry about reheating them. You can pop them in the microwave for a couple of minutes if you want, but that will reduce some of the health benefits, and if you’ve added Greek yogurt, the texture will be off.

Can you freeze overnight oats?

Any kind of cooked oatmeal, including these healthy overnight oats recipes, can be frozen for up to 6 months in an airtight container. Add a little bit of water before freezing for best results.

Freezing the oats in a muffin tin and then transferring individual serving sizes to a freezer-friendly Ziploc bag will provide your family with portions appropriate for breakfast that will just need to be reheated. Reheat the oats in the microwave for 2 to 3 minutes depending on serving size for a healthy and quick breakfast. You can also just let them defrost in the fridge overnight then eat them cold the next day.

How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (7)
How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (8)

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How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (12)

How to Meal Prep Overnight Oats {9 Easy Recipes}

Learn how to meal prep delicious overnight oats with these 9 easy recipes. Perfect for a quick and healthy breakfast on the go!

4.91 from 11 votes

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Servings: 4 jars

Calories: 283kcal

Author: Taylor Stinson

Prep Time: 15 minutes minutes

1 hour hour

Total Time: 1 hour hour 15 minutes minutes


Overnight oats base (makes 4 jars)

  • 2 cups rolled oats
  • 3 cups almond or coconut milk
  • 1 cup Greek yogurt (optional)
  • 1/4 cup chia, flax or hemp seeds (optional)

Peanut butter

  • 1/4 cup peanut butter


  • 1/4 cup cocoa powder
  • 2 tbsp chocolate shavings


  • 2 cups finely chopped strawberries


  • 2 cups mashed blueberries


  • 1 cup pumpkin puree
  • 2 tsp cinnamon
  • 1 tsp nutmeg

Apple cinnamon

  • 2 cups finely chopped green apple
  • 1 tbsp cinnamon

Carrot cake

  • 2 cup shredded carrot
  • 1/4 cup unsweetened shredded coconut
  • 2 tsp cinnamon


  • 1 cup unsweetened shredded coconut
  • NOTE: use coconut milk instead of almond milk for your base

Banana bread

  • 2 bananas, mashed
  • 1 tbsp vanilla
  • 1 tsp cinnamon


  • Mix together base ingredients of choice in a large bowl. Note that Greek yogurt and seeds are optional – you really only need to mix together milk of choice and oats, then add your flavored add-ins.

  • Once you have mixed up your base, add your add-ins. Most flavors only require 1-3 ingredients. For instance, if wanting to make the carrot cake overnight oats, mix the carrots, coconut and cinnamon into your overnight oats base.

  • Divide mixture among 4 mason jars then let sit in the fridge for at least 2 hours, or overnight. Jars will last in the fridge up to 5 days so they are perfect for meal prep!



NOTE: Nutritional info is per jar without any fillings (just the base ingredients).

Sweeten your overnight oats using honey, maple syrup, stevia, dates, applesauce, coconut or mashed banana.

Make these overnight oats vegan by using a vegan milk and swapping out the Greek yogurt for hemp hearts, nut butters or protein powder.

Store the mason jars in the fridge for up to 5 days then eat them cold.

Freeze overnight oats for up to 6 months. Reheat them in the microwave or defrost in the fridge overnight then eat them cold.


Calories: 283kcal (14%)Carbohydrates: 31g (10%)Protein: 16g (32%)Fat: 11g (17%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 7gMonounsaturated Fat: 3gTrans Fat: 0.003gCholesterol: 3mg (1%)Sodium: 264mg (11%)Potassium: 217mg (6%)Fiber: 5g (21%)Sugar: 2g (2%)Vitamin A: 67IU (1%)Calcium: 319mg (32%)Iron: 3mg (17%)

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Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

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    Comments & Reviews

  1. Suzanne says

    What size mason jars do you use for overnight oats?


    • Taylor Stinson says

      500mL (16oz) 🙂


  2. Alejandra Hernandez says

    For how many day can the oatmeal stay in the fridge


    • Taylor Stinson says

      Up to 6 days 🙂


  3. Kelly says

    I’ve been making this lately using “pea milk” because it has so much more protein than other dairy substitutes. It’s really good and creamy! The regular vanilla flavor adds just the right amount of sweetness.


  4. Ashiqa says

    Can we use low fat milk and oats and almond that crushed??can we skip fruits??


    • Taylor Stinson says

      Hi Ashiqa – you can definitely use low fat milk and add in some crushed almonds. Feel free to make it your own!


  5. John says

    Hi Taylor

    Do you the toppings when you prep the oats or do you do it the next morning before you eat them. Or do you do add a little the night before and add more right before. Example of what. Trying to say… strawberry, do you add some when you prep and then some more right before eating?



    • Taylor Stinson says

      Hey John! I prep the toppings and add them to the jars right away – the texture and taste doesn’t change too much when they’re in the oats themselves.


  6. Dee says

    Does the fruit (apples, strawberries or bananas) turn soft or brown like chopped fruit tends to do, especially if made and left in the fridge for several days?
    Also, do you cover the jars?


    • Taylor Stinson says

      Hey Dee – because the fruit is in the oats itself, I don’t find that it turns brown. That said, the jars should only be kept up to 5 days. You can use the mason jar lids to keep them covered.


  7. Lorraine Horton says

    Can you heat these in the microwave? What would be the power and time?


    • Taylor Stinson says

      I would not recommend heating them because of the yogurt – if you leave it out you could try reheating for 1-2 minutes on high 🙂


How to Meal Prep Overnight Oats {9 Easy Recipes} - The Girl on Bloor (2024)


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