Maple Matcha Overnight Oats
Creamy overnight oats with the earthy taste and health benefits of green tea! Matcha overnight oats are the best healthy make-ahead breakfast.
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Overnight oats are an amazing healthy breakfast because they’re super easy, packed with fiber and protein, and they’re travel-friendly, too.
But I’ll admit — as much as I love overnight oats as a Registered Dietitian, the flavor can be a little lacklustre.
Enter: matcha overnight oats.
All the ease and nutritional benefits of overnight oats, but with an earthy and sweet flavor twist with matcha green tea. You’ll love this creamy overnight oats recipe that can be easily customized to fit your dietary needs.
Why you’ll love this matcha overnight oats recipe
- Creamy and satisfying: We use a mix of milk and Greek yogurt in the base for the best texture.
- 5-minutes of prep: You’ll just need a few minutes to prepare these matcha overnight oats the night before. After a few hours in the fridge, they’re ready to eat.
- Make ahead: Matcha overnight oats are perfect for meal prep because they can be made in advance to enjoy all week long.
- No cooking: You can have a filling and tasty breakfast without turning on the stove.
What makes this recipe healthy?
As a dietitian, my recipes are designed to maximize nutrition without sacrificing taste.
Here’s what makes these matcha overnight oats particularly nutrient-packed:
- Powerful beta-glucan fiber in oats may help lower cholesterol
- Chia seeds offer additional fiber and digestive benefits
- Milk and Greek yogurt offer protein to keep you full and help maintain muscles
- Optional protein powder supports higher protein needs if you’re especially active or trying to build muscle
What’s in matcha overnight oats?
- Quick oats
- Milk
- Greek yogurt
- Chia seeds — can be substituted with ground flaxseed
- Matcha powder
- Maple syrup — you can use honey or brown sugar instead, but I love the maple flavor
- Vanilla extract
- Salt
- Protein powder (optional)
Dietary restrictions
Dairy-free: Use non-dairy milk alternatives like soy (most protein), almond, or oat milk. Use a non-dairy yogurt or omit the Greek yogurt entirely. Use a plant-based protein powder, if using.
Gluten-free: Use certified gluten-free oats and check your country’s Celiac guidelines in regards to oats. Make sure all your ingredients are free from gluten contamination.
Higher protein: Use a full scoop of protein powder and an additional splash of milk.
No sugar added: Omit the maple syrup, and make sure your protein powder is free from added sugars.
How to make matcha overnight oats
Add all ingredients to a jar or food container. If you’re using protein powder, add an extra 1-2 tablespoons of milk.
Stir until combined. Taste, and adjust matcha powder or sweetener to your liking. Cover and refrigerate for a minimum of 4 hours, preferably overnight.
When you’re ready to eat, stir your matcha overnight oats and add toppings of choice. Enjoy!
Best toppings for matcha overnight oats
- Maple syrup
- Banana slices
- Blueberries
- Blackberries
- Raspberries
- Coconut flakes
- Almond butter
- Peanut butter
- Crushed walnuts
- Almond slivers
- Brown sugar
- Hemp hearts
- Mango
- Granola
Expert tips
- Don’t us instant oats. If you don’t have quick oats, old fashioned oats are a good substitute. Don’t use instant oats — they just won’t give the same texture.
- Adjust to taste. Every matcha powder has a different flavor profile and strength. I highly recommend tasting your matcha overnight oats before refrigerating and adjust the matcha powder or sweetener until it tastes perfect.
- Give it an extra stir. Sometimes, your overnight oats can clump up in the fridge (especially if you’re using protein powder). For best results, give things an extra stir after the first 30-60 minutes.
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Where can I find a good matcha powder
There’s so many great matcha powders out there!
Currently, my favorites are Sayaka from Ippodo Tea and the Ceremonial Grade Matcha from Paragon Tea Room. I’ve also heard great things about the matcha from Jade Leaf Tea, but I haven’t tried theirs yet.
More healthy breakfasts
Cottage cheese frittata
Healthy sausage cheese muffins
Cottage cheese protein shake
Easy egg and cheese quesadillas
Carrot cake baked oats
4-Ingredient protein chia pudding
Cottage cheese oatmeal pancakes
The best ever tortilla quiche
Frequently asked questions
Ceremonial grade matcha simply means a particular matcha powder has the quality needed to be used in a tea ceremony. In other words, it tends to be higher quality, more vibrant in color, and better flavor than culinary grade — because you’d use it in tea instead of in baking where the flavor is masked by other ingredients. It will be clearly labeled “ceremonial grade.”
I like using ceremonial grade in this recipe for matcha overnight oats because I prefer the flavor and color, but you can use culinary grade if needed.
Currently, my favorite matcha powders are Sayaka from Ippodo Tea and the Ceremonial Grade Matcha from Paragon Tea Room.
Yes, you can use old fashioned or large flake oats instead of quick oats, but the texture won’t be quite the same. I don’t recommend using instant oats.
Yes, matcha powder contains caffeine so your overnight oats will have some too. Learn more about the caffeine content in matcha green tea.
Did you try this recipe?
Leave your rating and review below! And don’t forget to post a picture to Instagram, and tag me @real.life.nutritionist.
Matcha Overnight Oats
Ingredients
- ⅓ cup quick oats
- ⅓ cup milk, I use 2%
- 3 Tbsp plain or vanilla Greek yogurt
- 1 tsp chia seeds
- 1 tsp ceremonial grade matcha powder, adjust to taste
- 2 tsp maple syrup, adjust to taste
- ½ tsp vanilla extract
- pinch salt, optional
- ½ scoop vanilla protein powder, optional, see notes
Equipment
- 1 glass jar or food container
Instructions
- Add all ingredients to a jar or food container. If you're using protein powder, add an extra 1-2 tablespoons of milk.
- Stir until combined. Taste, and adjust matcha powder or sweetener to your liking. Cover and refrigerate for a minimum of 4 hours, preferably overnight.
- When you're ready to eat, stir your matcha overnight oats and add toppings of choice. Enjoy!
