Easy Overnight Oats (3 Ways) – Healthy Meal Prep Breakfast

These grab-and-go oats are the perfect solution for a quick breakfast before work or while traveling. Growing up, packaged oats were my go-to before school—but now, with a focus on avoiding ultra-processed foods, I’ve become obsessed with making my own version. This healthy alternative tastes better than the store-bought packets, is endlessly customizable, and can be meal-prepped ahead of the week to make busy mornings feel effortless.

Bonus tip? You can store the dry oat mix in the pantry to save cabinet space and keep breakfast even more streamlined.

Why You’ll Love This Recipe

If you’re looking for a healthy breakfast you can prep in minutes, these overnight oats are simple, customizable, and perfect for busy mornings. Whether you like them cold and creamy, warm from the microwave, or simmered gently on the stovetop, this recipe gives you three easy ways to enjoy the same oat base—ideal for meal prep.

• Quick 5-minute prep

• Three preparation styles: overnight, microwave-warm, or stovetop-warm

• Great for healthy meal prep and grab-and-go mornings

• Naturally dairy-free and customizable

The foundation of these oats:

At its core, this recipe only requires rolled oats, but the more you add, the tastier and more nutritious your quick oats become! Here are some of my favorite additions:

• Protein powder

• Peanut butter powder

• Cinnamon powder

• Chia seeds

Here are some of my go to’s:

• Bananas

• Blueberries or strawberries (either fresh or mashed into a compote)

• Apples (my favorite are these Cinnamon-Spiced Baked Apples)

• Slivered almonds, pecans, peanuts

• Peanut Butter or almond butter

• Greek yogurt

• Shredded coconuts

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Equipment

• Mason jar or reusable sealable bag

• Saucepan (for stovetop version)

Ingredients

Base Oat Mix

• ½ cup rolled oats

• 1 tsp cinnamon

• 1 tbsp chia seeds

• Drizzle of maple syrup or honey

• 1 cup nut milk (almond, oat, cashew, or soy)

Optional Toppings

• ½ cup fruit (banana, blueberries, apples)

• 1 tbsp nut butter (peanut or almond)

• ¼ cup nuts (slivered almonds, pecans, peanuts)

Base Preparation

Start by preparing the oat mixture, which is the foundation for all three versions.

1. Add the rolled oats, cinnamon, and chia seeds to a mason jar or reusable bag.

2. Do not add the nut milk or sweetener yet—those are added depending on how you’ll serve the oats.

For Overnight Oats

The classic no-cook option for busy mornings.

1. Pour the nut milk over the prepared oat base.

2. Stir in your maple syrup or honey.

3. Add fruit, nuts, or nut butter if desired.

4. Seal and refrigerate overnight (or at least 6 hours).

5. Enjoy cold within 72 hours.

For Warm Oats (Microwave Version)

A quick, cozy breakfast ready in minutes.

1. When ready to eat, add the nut milk to your oat base.

2. Mix in the sweetener and any toppings.

3. Microwave for 2 minutes, stirring halfway if preferred.

4. Serve immediately.

For Warm Oats (Stovetop Version)

A comforting option with an ultra-creamy texture.

1. Heat the nut milk in a saucepan over medium until it gently simmers.

2. Add the oat base, sweetener, and toppings.

3. Stir and cook until the oats thicken and most liquid is absorbed
   (a thicker consistency gives the best texture).

4. Transfer to a bowl and enjoy warm.

Recipe Tips

• Rolled oats work best in all versions; avoid steel-cut oats for this recipe.

• Want extra protein? Add nut butter, Greek yogurt, or a scoop of protein powder.

• Prep multiple jars by doubling or tripling the dry base mix.

How to Store

• Overnight oats: Up to 72 hours in the fridge

• Dry base mix: Up to 2 weeks sealed in a jar or bag

If you make a rendition of these oats, tag me on Instagram @balancewithjas — I’d love to see your creations!