basic overnight oatmeal

Basic Overnight Oatmeal

Overnight oatmeal is a simple and healthy on the go breakfast option with endless possibilities. Get creative and make this meal your own by customizing your jar using the choices under the protein, fiber and fruit categories. This recipe makes 1 serving, but the oats will keep for up to 4 days so you can always prepare extras in advance.

Basic Overnight Oatmeal

Adapted from Cookie and Kate

Serves 1


Include all of the following as your base:

  • 1/3 cup old fashioned rolled oats
  • ½ cup milk (cow’s or soy)
  • ¼ tsp cinnamon

Include one of the following protein sources:

  • ½ cup plain Greek yogurt (note: if using Greek yogurt reduce milk to 1/3 cup)
  • 2 tbsp nut butter or nuts
  • 3 tbsp hemp hearts

Include one of the following high fibre sources:

  • 1 tbsp chia seeds
  • 1 tbsp Nutracleanse
  • 1 tbsp ground flax seed

Include one of the following fruits:

  • ½ cup fresh or frozen raspberries or blueberries
  • ½ banana, sliced
  • ½ cup fresh strawberries, sliced
  • ½ apple, sliced

Optional add-ons:

  • 1 tbsp Unsweetened Coconut flakes
  • 1 tsp Vanilla Extract
  • 1 tbsp Cocoa Powder


  1. In a jar or bowl combine the rolled oats, cinnamon, protein source of choice, and fiber source of choice. Next add milk and stir until well combined.
  2. Add fruit of choice on top. Note, if you use a fruit that does not store well, like sliced banana, wait until just before serving to top.
  3. Place lid on jar or cover bowl and place in refrigerator overnight, or up to 4 days. When you’re ready to serve enjoy chilled or heated in a microwave.


Per serving – base only (with soy milk)

Calories (kcal) 140 Protein (g) 8
Carbohydrates (g) 20 Fat (g) 4
Sugar (g) 1 Saturated Fat 1
Fibre (g) 4 Sodium (mg) 44

Per serving (with Greek yogurt, chia seeds & raspberries)

Calories (kcal) 326 Protein (g) 23
Carbohydrates (g) 44 Fat (g) 8
Sugar (g) 10 Saturated Fat 1
Fibre (g) 16 Sodium (mg) 91