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Overnight Oats Meal Prep

Meal Prep Overnight Oats

  • Author: Elizabeth Rider
  • Prep Time: 5 mins
  • Cook Time: 8 hours
  • Total Time: 8 hours 5 mins
  • Yield: 8-10 1x
  • Category: Breakfast
  • Method: Mix
  • Cuisine: American


Meal prep overnight oats make for a fantastic family-style meal or individual servings of breakfast all week long. Simply mix it all together and refrigerate it overnight for a delicious treat in the morning.


Units Scale
  • 4 cups whole rolled oats, preferably organic
  • 1/3 cup chia seeds
  • 1/3 cup hemp seeds (aka hemp hearts); substitute with more chia seeds or flax seeds if desired
  • 4 cups unsweetened almond milk, oat milk, or non-dairy milk of your choice*
  • 1/8 teaspoon (a few drops) of vanilla extract, OR, use vanilla almond milk
  • About 2 cups of berries (fresh or frozen) and/or chopped apples
  • Optional: a drizzle of honey or real maple syrup for flavor, nutrients, and natural sweetness
  • Optional: 1/2 cup unsweetened coconut flakes to garnish


  1. Combine all ingredients 2-quart dish or pan. You can layer the ingredients then pour the milk over the top, or mix the dry ingredients and fruit then add the milk. I sprinkle the vanilla into the oats. Both methods give you the same results.
  2. Cover with a lid and let sit overnight in the refrigerator.
  3. Serve chilled right out of the refrigerator, or warm through in a 350°F oven for 15-20 minutes if desired. Will keep in the refrigerator, covered, for up to four days.


  • *We prefer almond milk or oat milk, but any type of non-dairy or regular milk works. Water even works in a pinch, the result will just be a little less creamy.
  • If you prefer your overnight oats served warm, prepare the recipe according to the instructions in an oven-safe dish. In the morning or before serving, preheat the oven to 300F. Add an additional 1/4 cup of milk to the dish, then heat in the oven for 20-30 minutes until warmed through.
  • Raw honey is technically not vegan, so if you prefer a vegan dish use maple syrup
  • Oats are gluten-free by nature, but often stored with gluten-containing grains so trace amounts of gluten can be present. Look for certified gluten-free oats if gluten is a concern.

Keywords: Meal prep overnight oats, overnight oats, meal prep, healthy breakfast