This basic meal prep overnight oats recipe is your foundation for a breakfast that is efficient, delicious, and helps support your health goals.
If you’ve ever found yourself scrambling in the morning—packing lunches, getting kids ready, or rushing out the door with only coffee in hand—you know how valuable a make-ahead breakfast can be. That’s where meal prep overnight oats come in: a nutritious, delicious breakfast that’s ready when you are.
Why Overnight Oats Are a Time-Saving Hack
One of the biggest perks of overnight oats is convenience. Instead of spending your morning stirring, flipping, or blending, you simply open the fridge, grab a jar, and dig in. Prepping a batch at the start of the week means you’ve got four grab-and-go breakfasts ready to fuel you (and your kids) without the chaos.
For busy parents, this is game-changing. Kids love the creamy, slightly sweet texture, and adults appreciate the efficiency. It’s a delicious breakfast that allows you to drop the kiddos at school on time and make the big board meeting.
Customizable to Every Taste
No two overnight oats need to be the same. Whether you’ve got picky eaters or adventurous snackers, these jars can be tailored to everyone’s liking. Use the base recipe and then add toppings to fit your mood:
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Fresh berries for a sweet, antioxidant-packed option.
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Nut butter and banana for a classic combo.
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Coconut flakes and mango for tropical vibes.
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A sprinkle of dark chocolate chips for a little morning magic.
The best part? Kids can help “build their own” jars, which gives them ownership and makes them more likely to actually eat breakfast.
A Balanced Plant-Based Breakfast
Beyond convenience and flavor, overnight oats are a nutrition powerhouse. The combination of oats, chia seeds, fruit, and plant-based milk creates a balanced meal with all the key players:
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Protein: This recipe packs 17 grams per serving thanks to plant powerhouses like soy milk and chia seeds
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Fiber: With 14 grams per serving, you’ll feel full and satisfied while supporting gut health.
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Healthy fats: Seeds and optional nut butter provide long-lasting energy.
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Micronutrients: Fruits add vitamins and antioxidants.
This combo makes overnight oats not only satisfying but also a great tool for staying on track with fitness or health goals. You’ll feel fueled without feeling weighed down, which is especially important if you’re trying to power through a workout, a meeting, or a school drop-off.
Meal Prep Overnight Oats
Total time
This basic meal prep overnight oats recipe is your foundation for a breakfast that is efficient, delicious, and helps support your health goals.
Recipe type: Breakfast
Serves: 4
Ingredients
- 4 cups milk of choice*
- 3 cups rolled oats
- 4 tablespoons chia seeds
- 2–3 tablespoons maple syrup or honey
- ¼ cup Greek or coconut yogurt (optional)
- 2 cups fruit of choice, fresh or frozen
Instructions
- In a medium bowl, mix milk, oats, seeds, sweetener, optional yogurt, and fruit.
- Divide into four mason jars.
- Refrigerate overnight.
- Before eating, stir and add a splash of milk if needed.
- Top with extra fruit, nuts, seeds, or nut butter for variety.
Notes
*I recommend unsweetened soy milk. With 8 grams of protein per serving and healthy fat, it’s my favorite plant-based milk.
Nutrition Information
Serving size: 1 jar Calories: 412 Fat: 11 Saturated fat: 1.5 Fiber: 14 Protein: 17
3.5.3226
The Bottom Line
Meal prep overnight oats are simple, versatile, and nourishing—a true breakfast superhero. They help you start your day feeling prepared, fueled, and ready to go. Whether you’re feeding a family, chasing fitness goals, or just trying to make mornings less hectic, this recipe will quickly become a staple in your weekly routine.
– Whitney
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