Healthier Overnight Oats


This is overnight oats in a jar. It’s called overnight oats because I prepare them the night before, let them “sleep over” in the fridge, and in the morning, they are spontaneously ready for consumption! Yep. Straight out of the fridge.

If you know me or follow me for a while, you know this is the norm for me during any day of the week. On weekday mornings, we eat breakfast out of a jar, on the go, in the car. I have quite a commute to work (45 minutes), so I don’t have the luxury of sitting down and reading the paper, or watching the news like I used to first thing in the AM, so this works for me.

Now, how is this different than my usual overnight oats recipe? I’ll tell you, it’s similar, but instead of using ground flaxseeds and chia seeds like I used to, I now use whole flaxseeds and chia seeds. I also am omitting the honey. YES. I’ve omitted the honey out of the equation for now, because I’m on a no-flour, no-sugar program, which means nothing I eat is “ground up” or contains any sugar, besides those naturally occurring in fruits and vegetables. This is a personal choice that has been instrumental in assisting me with controlling my cravings, and helping me back to my desirable goal weight.

There was nothing wrong with my previous overnight oats recipe, and I still highly recommend it, but for now, I’m doing this modified flourless and sugarless option, and it’s working on keeping me from snacking straight though lunch! Something the other recipe didn’t do.

Something else I’m being mindful about is the measurements. I’m looking more closely at macronutrients and the balance between fats, carbs and proteins. For that reason, I’m keeping my breakfast carbohydrates to measure 1 oz total of a whole grain, 6-8oz total of fruit (yes, I sometimes fudge this, especially if I’m using a very light fruit). I also do protein, which in this case is milk and yogurt directly in my oats; and 1  serving of fat, which in this case, amounts to 1/2 , or 0.5 oz of nuts. Nuts of choice for me are almost always pecans, I’m obsessed, and was probably eating a little more than that before.

So here we go:



  • *1 oz of regular or quick oats OR a combination of the next 3 ingredients (what I typically use)
  • 1/4-1/2 cup milk of choice (I like almond, coconut or cashew, but feel free to use whichever you prefer)
  • *0.5 oz nuts (pecans, almonds, walnuts, etc)
  • 4 oz greek yogurt, plain (not flavored)’
  • *0.5 oz or 1 tbsp nut butter (I love almond, but only add it to the oats if I don’t plan on adding nuts)
  • 6 oz of fresh fruit of your choice (I like to go for berries, apples, apples, papaya, or anything seasonal)

*Feel free to add to the oats if you’d like, as long as the “mix” adds up to 1 oz of whole grains. I like to mix these ingredients for added nutritional value and texture:

  • *2 tbsp regular or quick oats
  • *1 tbsp whole flaxseeds
  • *1 tbsp chia seeds

*I only use nut butter if I’m not adding nuts to the recipe. It’s one or the other.


  • ***0.5 oz unsweetened shredded coconut  (if using it as part of my nut serving, ex: .25 oz shredded coconut/.25 oz nuts)
  • Cinnamon or other spices like nutmeg, cardamom, pumpkin spice to taste

I’m no longer using honey or maple syrup to sweeten. I find that the fruit I add to it actually does a good job, and spices like cinnamon REALLY assist.

By the way, if you “pour” the contents of the overnight oats jar into a bowl, it will look like this! This is why it’s important to measure your portions, because there is already PLENTY of food in that little jar. It’s just super well contained!


The night before your breakfast…

  1. Measure the oats, flaxseed and chia seeds to equal 1 oz in a jar, I like using my empty almond or peanut butter jar.
  2. Add milk just till it covers the grains and add the yogurt. It will be a creamy consistency. Add the spices you like (cinnamon all day), and nut butter if you’re using. Cover it up and let it sit in the fridge till morning time.
  3. You have 2 choices: eat it cold, or warm it up in a sauce pan or directly in the microwave, but don’t overcook it. You need to watch it!
  4. If you’re gonna grab and go, simply chop up your fruit (or do it overnight), and add the nuts/shredded coconut. This will add natural sweetness (the fruit) and texture (the nuts).

If you have time, pour it in a bowl and watch the sunrise. I’m always running, so it will look more like the picture below for me! It’s whatever fits your lifestyle!

Colorful Foodie Favorite Toppings

  • Green apple, cinnamon + nutmeg, pecans
  • Red apples, cinnamon, walnuts
  • Papaya, cinnamon, almond
  • raspberries + blueberries, cacao nibs (and on a rare occasion, a bit of cacao powder – the unsweetened kind, not the sweet, you know what kind)
  • Strawberries, cinnamon, pecans

Steer clear from the oatmeal packages, obvy. This is the perfect breakfast for those of us looking for to keep our tummies fuller longer, am I right? I hope you enjoy this recipe!


Xo, Ana

Count Colors, NOT Calories!
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