There’s no doubt about it – what you eat for breakfast sets the tone for your day. And when it comes to weight loss you want to get started with something healthy, high protein and most importantly – simple. These overnight oats recipes ticks all the boxes.

Overnight oats are the perfect healthy breakfast that you can make for busy mornings. This post will explain what overnight oats are & how to make 5 different delicious types!

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What are overnight oats?

Overnight oats are s a very simple, no-cook method of preparing oats. Instead of playing Goldilocks with the microwave or pot to cook your oats “just right”, just soak them in milk.

Soaking the oats allows them to absorb all the liquid which gives you soft, creamy oats that are ready to eat. You need to give the oats a minimum of 2 hours of soak time in the fridge. For best results, let them soak overnight (hence the name!).

What are the benefits of overnight oats?

The number 1 benefit of overnight oats is convenience. Forget microwaves or oat crusted pots and pans. You just need 5 minutes of prep time and you’re good to go.

On top of the convenience – you also get all of the other health benefits of oats.


  1. High protein (5g of protein per 41g serving).
  2. High fiber, so they keep you feeling full (4.1g per 41g serving).
  3. Can help lower cholesterol.

Overnight oats & meal prep

Overnight oats typically stay good in the fridge for about 5 days. So making up a batch on a Sunday evening is a great way to stay on track with breakfast for the week.

How long they stay fresh depends on what you put in them – if you add fresh fruit, they won’t stay fresh for more than a couple of days. So I find it best to add the fruit fresh on the day you’re eating it!

Other notes & tips

  • Always use rolled oats – never use “quick oats” because they will just turn to mush.
  • Use airtight containers – plastic or glass airtight containers work best for keeping these fresh. You can get away with using a glass and cling film, but it won’t stay as fresh for as long.
  • Experminent with the milk – oats absorb the milk while they soak. So the oats will be a lot thicker after a few hours. If you like them a little creamier, add more milk. Play around with it until you find the ratio that works for you/
  • Overnight oats are typically eaten cold – but they can definitely be warmed up if that’s what you prefer. Give them roughly 1 minute in the microwave to warm them up – just be sure to use a microwave safe jar!

High Protein Overnight Oats

Recipe by RyanCourse: Breakfast


Prep time





This is a very simple 5-minute recipe that makes breakfast times a breeze. Easily customisable with whichever milk or grains you prefer!


  • Overnight Oats Base
  • 130g Rolled Oats

  • 240 ml Unsweetened Almond Milk

  • 1 tbsp Chia Seeds

  • PB and J Oats
  • 1/2 tbsp Maple Syrup

  • 1 tbsp Peanut Butter

  • 1 tbsp Jam

  • Strawberry Vanilla Oats
  • 100g Fresh Strawberries (Sliced)

  • 1 Scoop Vanilla Protein (use 1 tsp Vanilla Extract if you don’t have protein)

  • Apple Cinnamon Oats
  • 1 Medium Apple (Sliced)

  • 1 tsp Cinnamon Powder

  • Chocolate Protein Oats
  • 1 Scoop Chocolate Protein Powder

  • Vanilla Latte Oats
  • 1 tsp Instant Coffee

  • 1 tsp Vanilla Extract


  • To make this nutritious and simple breakfast, add all the base ingredients into an airtight jar/container and mix.
  • Mix in your additional ingredients depending on which recipe you want to try.
  • Cover/seal your container and place it in the fridge overnight, by which point the oats will have absorbed the delicious flavours and soaked up much of the almond milk.
  • When ready to serve, simply stir and enjoy! You can always stir in some extra almond milk if needed.

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