Brown Sugar Overnight Oats

Don’t have time for a healthy breakfast? Try these easy brown sugar overnight oats for a delicious high-fiber meal that’s ready in minutes.

A balanced breakfast can do wonders for your health, fitness goals, and cravings. But it’s hard to make time for nourishment when you’re already rushing out the door and majorly pressed for time. 

That’s why I love these brown sugar overnight oats as a Registered Dietitian. They take minutes to make, they’re packed with nutrition, and they taste so good that you’ll probably forget they’re good for you, too. 

These overnight oats are one of the easiest and fastest breakfasts, sure to satisfy just about anyone. Read on to learn exactly how to make them, some expert tips, and a few ideas for more toppings and tweaks to make this breakfast work for you. 

Why you’ll love brown sugar overnight oats

There’s so many reasons to love this dietitian-created recipe:

• Quick to make – it takes no cooking skill to prepare these oats in less than 5 minutes 
• Budget-friendly – oats are one of the least expensive healthy foods out there
• High in fiber – this breakfast has a whopping 10 grams of fiber per serving (that’s almost half of what you need each day as a woman)
• Contains protein – you’ll get 15 grams of vegetarian protein with this recipe, and even more if you add toppings
• Customizable – you can easily add, swap, and tweak ingredients to fit your needs
• Meal prep friendly – these oats will last up to five days in the fridge, so you can make them ahead of time to enjoy all week long

Ingredients

Here’s what you’ll need to make this recipe:

• Large flake oats – Also known as rolled oats! You can use quick oats too, but the texture won’t be quite the same.
• Milk – I’d recommend using cow’s milk or soy milk for the protein. 
• Chia seeds – for extra fiber and healthy fats, and they also add thickness. 
• Ground flaxseed – for healthy fats and a delicious, nutty flavor. 
• Medjool date – adds the tastiest chew and caramel flavor. 
• Vanilla extract 
• Brown sugar – the star of the show! You can use less than recommended if you’d prefer a lower sugar breakfast. 
• Cinnamon 
• Salt – it won’t taste salty, it just balances flavor!

How to make

Here’s how to make brown sugar overnight oats, step-by-step.

1. Combine ingredients: add oats, milk, seeds, vanilla, brown sugar, and salt to a mason jar or food container fitted with a lid. Stir well until ingredients are combined, and close the lid.
2. Refrigerate: Store in the fridge overnight or for at least 4 hours.
3. Enjoy: When you’re ready to eat, transfer your overnight oats to a bowl and add toppings of choice. If desired, microwave your oats for 30-60 seconds and eat them warm.

Toppings

You can add more toppings to this recipe for extra deliciousness and/or a boost of nutrition. 

For more protein, stir in half a scoop of vanilla protein powder when assembling or add a dollop of greek yogurt before eating. You could also use a higher protein milk like Fairlife Ultrafiltered Milk or a protein shake as your liquid. 

For more volume, top your oats with fruit like blueberries, blackberries, raspberries, banana slices, pear slices, or chopped apple. 

For more flavor and texture, top your overnight oats with more chopped dates, raisins, chopped apricots, pecans, sliced almonds, hemp hearts, pepitas, or granola.

Are overnight oats healthy?

Yes, they absolutely are!

Oats are an incredibly nutritious food containing the unique fiber, beta-glucan. Research shows that oats may help lower cholesterol, manage blood sugars, improve digestion, and reduce risk of some cancers and other diseases. 

Overnight oats are a great option because they add nutrition to an already health-promoting food! This recipe contains 10 grams of fiber and 15 grams of protein, which help turn oats into a more balanced, satiating, and blood sugar friendly breakfast option.

Success tips

Overnight oats are essentially foolproof! But in case you’re having trouble, refer to these expert tips:

• Use rolled or large flake oats
• Do not use quick oats or instant oats 
• Stir ingredients until very well combined before refrigerating
• Refrigerate for at least 4 hours (ideally overnight) before eating
• If your oats are too thick, add more milk
• If your oats are too thin, add more oats or chia seeds, or let them soak for longer

How to store overnight oats

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Brown sugar overnight oats can be prepared and stored in any food container fitted with a lid. For travel, make sure you’re using something leak-proof. I like to use mason jars, glass food containers with fitted lids, or something like this with a spot to store your spoon!  

They will stay good in the fridge for up to five days. 

Frequently asked questions