Meal Prep Overnight Oats
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This basic meal prep overnight oats recipe is your foundation for a breakfast that is efficient, delicious, and helps support your health goals.
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
  1. In a medium bowl, mix milk, oats, seeds, sweetener, optional yogurt, and fruit.
  2. Divide into four mason jars.
  3. Refrigerate overnight.
  4. Before eating, stir and add a splash of milk if needed.
  5. 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
Recipe by Whitney E. RD at https://www.whitneyerd.com/2025/09/meal-prep-overnight-oats.html