Overnight Oats


These oats are a huge hit. They are super easy (and I mean e-a-s-y) to make (hello, no cooking!) and they are a delicious way to get a nourishing breakfast, full of protein and fiber!  Just layer the ingredients in a small mason jar, shake and refrigerate. That’s it! They will be ready to eat in 12 hours and will keep for 3-5 days.  (However, you may need to add more liquid the longer they are in the fridge).  When ready to eat, just give a quick stir, add in any fresh fruit and sit down and enjoy! No need to heat them (though you could if you wanted).

On Sunday, I like to meal prep a large batch.  Usually at lest 2 of each flavor! Then they are ready to eat all week long.

Peanut Butter and Chocolate Chip

Seriously, this bad boy tastes like a cookie!  If you are not familiar with PB2 it is a defatted peanut powered, you can find it in most grocery stores now and on Amazon. (There are also different brands available, I think I saw one by Jif recently.)  Fairlife Milk is an ultra-filtered milk, so there is more protein, less sugar and no lactose.  It is carried near the regular dairy milk in most major stores.

  • 1/2 cup rolled oats
  • 1 tsp chia seeds
  • 1/4 tsp vanilla extract
  • 1 tsp maple syrup (use sweetener of your choice, honey, stevia. etc.)
  • 2 TB powdered defatted peanut butter (I use PB2)
  • 1/2 cup Nonfat Fairlife milk (can use any “milk” here, but Fairlife will offer the most protein. Just make sure what you choose is unsweetened)
  • and last but not least 1 Tb chocolate chips.

Banana Nut Overnight Oats.

These guys remind me of a nutty banana bread.  Make sure you don’t add the banana until right before you eat it.

  • 1/2 cup oats
  • 1 tsp chia seeds
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1 tsp maple syrup (again use sweetener of your choice)
  • 1 Tb chopped walnuts (pecans work good here too)
  • 1/2 cup nonfat fair life milk.
  • When its time to eat it, top with 1/2 a chopped banana! And maybe some more nuts if you’re feeling it.

Chocolate Raspberry Oats 


These guys are not sweet, but you can make them sweeter by increasing the sweetener, using cocoa instead of cacao or topping with chocolate chips. They do pack a healthy punch.  They are full of antioxidants and polyphenols from the raspberries and cacao.  As written they have 14 grams of fiber and 18 grams of protein.

  • 1\2 c. Oats (rolled, uncooked)
  • 1 tsp maple syrup (or sweetener of your choice)
  • 1 tsp chia seeds
  • 1 Tb Cacao powder
  • 1/2 cup Fairlife nonfat milk (use milk of your choice, just note it will have less protein)
  • 1 tsp cacao chip or chocolate chips for sprinkling on top.
  • 1/4 c raspberries, don’t add till ready to eat.


After you make a batch, let me know. What did you think? Which flavor was your favorite?


6 thoughts on “Overnight Oats

  1. Kelly says:

    Love these and have added them to our Sunday routine as well! I’m having trouble finding cacao powder but will try again this week in the grocery store. Best part is my pickiest eater Emma likes to both make them and eat them!! Certainly has the nutrition factors, any tips for making sure they fit with a weight loss goal? (I’m using the fat free fair life?)
    Thank you!!


    • stephmhayes says:

      Hi Kelly! I am so glad to hear you guys like the overnight oats! These overnight oats can be a great part of a weight loss diet. Just watch the higher sugar ingredients, like the sweetener and chocolate chips. You could leave the sweetener out all together if you wanted or use stevia instead. Oats are good ingredient when weight loss is the goal. Just make sure the rest of the day is also balanced. Let me know if you have any more questions! -Steph


  2. Pingback: Chocolate Cravings

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