Easy Overnight Oats

Overnight oats have become a breakfast staple of mine! They are easy peasy, can be prepped beforehand, keep me satisfied, can be flavored so many different ways, and full of goodness.

Oats are a whole grain packed with fiber and protein that provide complex carbs for lasting energy. Milk adds extra protein and a decent amount of calcium, while spices like cinnamon, nutmeg, cloves, and cocoa powder contain antioxidants that fight inflammation.

These are great to make ahead of time and can be refrigerated for a few days at least. These recipes are very forgiving so feel free to tweak them as you need! Make them as sweet or not sweet as you prefer.

I love mason jars and the ones I have are 8oz (which fits a half cup of oats). If you need a more substantial breakfast, use a 16oz mason jar and double the recipe, or use a bowl or Tupperware instead.

Fueling notes:

  • Per serving, this recipe packs 58 g of carbs, 13 g of protein, and 8 g of fat, and 4 g of fiber
  • Pre-workout: have at least 1-2 hours before your session to give you enough time to digest. Add extra carbs or have a pre-session carb snack if possible.
  • Post-workout: this recipe has close to the ideal 3-4:1 ratio of carbs to protein. Have post-workout meal within 1-2 hours of your session.

The Stuff

  • 1/2 cup of oats
  • 1-1 1/2 tablespoons of sugar, brown sugar, honey, or maple syrup
  • 1 cup of milk


  • Peanut butter
  • Cocoa powder
  • Shredded coconut & dried fruit
  • Coconut or almond extract
  • Cinnamon, nutmeg, cloves
  • Fresh strawberries and blueberries
  • Pumpkin purée, applesauce

The Steps

  1. Put everything in an 8oz mason jar (or a Tupperware or bowl)
  2. Shake or mix ingredients thoroughly. You can taste it and make sure it’s sweet enough
  3. Cover and refrigerate for at least a few hours or overnight and then grab a spoon and enjoy

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

Other Make-Ahead Recipes

Basic Chia Pudding

Where has this been my whole life? I discovered chia pudding less than a year ago and I’ve been in-love since. It takes 3 seconds to make, is perfect to pack the night before (or the morning of when I want a mid-morning snack), and the flavor combinations are endless! Chia seeds are pretty neutralContinue reading “Basic Chia Pudding”

French Toast Casserole

French toast is one of the best breakfasts out there, but sometimes I’m not up for all of the work. Sure it’s not that time-consuming but there’s mixing and soaking and plopping and watching and flipping and a couple rounds before it’s all done. That’s why this casserole is so great! All the deliciousness ofContinue reading “French Toast Casserole”

Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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