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The Essential Creamy Overnight Oats Base Recipe for Meal Prep

A glass jar filled with creamy overnight oats, topped with dry oats, sitting on a marble surface near a window.
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Create a simple, high-protein overnight oats base that requires only 5 minutes of prep. This no-cook breakfast is perfect for busy mornings and forms the foundation for many customizable flavors.

Ingredients

Scale
  • 1 cup rolled oats (old-fashioned oats)
  • 1 tablespoon chia seeds
  • 1 scoop vanilla or unflavored protein powder (optional, for high-protein version)
  • 1 cup milk (dairy, almond, or soy)
  • 1/4 cup Greek yogurt (plain or vanilla)
  • 1 teaspoon maple syrup or honey (adjust to taste)
  • 1/2 teaspoon vanilla extract

Instructions

  1. Gather a jar or container with a lid suitable for one serving.
  2. Add the rolled oats, chia seeds, and protein powder (if using) to the container.
  3. Pour in the milk, followed by the Greek yogurt, maple syrup, and vanilla extract.
  4. Seal the container tightly and shake well until all ingredients are combined. Ensure no clumps remain at the bottom.
  5. Refrigerate for at least 4 hours, but preferably overnight, to allow the oats to soften and the mixture to thicken.
  6. In the morning, check the consistency. If it is too thick, stir in a splash more milk.
  7. Top with your favorite additions like fresh berries, nuts, or a drizzle of peanut butter before eating.

Notes

  • For a sweeter, dessert-like flavor, try adding 1 teaspoon of cocoa powder and a few chocolate chips for Cookie Dough Overnight Oats.
  • To make Cinnamon Roll Overnight Oats, add 1 teaspoon of cinnamon and 1/2 teaspoon of brown sugar to the base mixture before chilling.
  • This recipe is excellent for weight loss breakfasts because the protein and fiber keep you full longer.
  • Use this base for your weekly meal prep breakfast; it stays fresh in the refrigerator for up to 4 days.

Nutrition

Find it online: https://www.unfoldrecipes.com/overnight-oats-creamy-base-recipe/