A recipe for basic overnight oats that makes for a satisfying, tasty breakfast that is prepped the night before making it a very quick option in the morning.

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This Basic Overnight Oats Recipe is perfect for busy mornings. It’s a breakfast that is truly prepped ahead the night before so that all you do in the morning before you eat it is top it with the desired toppings you want (my favorite toppings are banana slices, berries, and a little peanut butter!).

Everyone in the family loves this recipe.

Basic Overnight Oats Recipe #overnightoats #tararochfordnutrition

Basic Overnight Oats Recipe #overnightoats #tararochfordnutrition

Ingredients in Basic Overnight Oats

Bananas: Bananas naturally sweeten these overnight oats. They also contain minerals like potassium and magnesium and several other important nutrients.

Oats: Oatmeal is a whole grain that is rich in a fiber called beta-glucan, which may be linked to a lower cholesterol level. 1 cup of oats or oatmeal contains 11 grams of protein, 8 grams of fiber and a good amount of iron.

Milk of choice: Any kind of milk works in this recipe, but we prefer soy milk. Soy milk contains as much protein as cow’s milk, which helps to make this breakfast more filling.

Greek yogurt: Greek yogurt contains a higher amount of protein than many other kinds of yogurt. It makes these these overnight oats creamy and also gives them a little more staying power.

Hemp seeds: Hemp seeds contain plant based protein as well as a balance of omega 3 and omega 6 fatty acids, but they don’t really impact the flavor of the overnight oats.

Chia seeds: Chia seeds are a great source of fiber, which makes them good for digestive health. They also contain a high amount of omega 3 fatty acids, which may help reduce inflammation in the body.

Vanilla extract: Vanilla adds creaminess, warmth and sweetness without adding extra sugar.

Cinnamon: Cinnamon adds a bit of warmth and sweetness to the overnight oats without adding sugar.

Maple syrup: Maple syrup is optional in this recipe, but a little bit can be added for extra sweetness. When I make this for the girls, I omit the maple syrup.

Basic Overnight Oats Recipe #overnightoats #tararochfordnutrition

How to Make Basic Overnight Oats

This is a great recipe for littles to help with. Combine all the ingredients in a medium bowl or container with a lid, cover with the lid and place in the fridge overnight. That’s it!

Basic Overnight Oats Tips

  • You can use rolled oats or quick oats in this recipe.
  • Any milk will work in this recipe, but we typically use soy milk.
  • Plain Greek yogurt works best here, but you can use plant-based yogurt, full fat, or non-fat yogurt.
  • You could also sweeten this recipe with a little honey instead of the maple syrup.
  • I love to top overnight oats with berries, sliced banana and peanut butter.

Basic Overnight Oats Recipe #overnightoats #tararochfordnutrition

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Basic Overnight Oats Recipe #overnightoats #tararochfordnutrition

Basic Overnight Oats Recipe

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  • Author: Tara Deal Rochford
  • Total Time: 10 minutes
  • Yield: 2 servings 1x
  • Diet: Vegetarian


A recipe for basic overnight oats that makes for a satisfying, tasty breakfast that is prepped the night before making it a very quick option in the morning.



2/3 banana, smashed

1 cup quick or rolled oats, gluten free if necessary

1 cup milk of choice, soy, almond, oat, dairy, etc

1/2 cup plain Greek yogurt, plant based yogurt works here too!

1 tablespoon hemp seeds

1 tablespoon chia seeds

1/4 teaspoon vanilla extract

1/4 teaspoon cinnamon

2 teaspoons maple syrup, optional

Toppings: Fruit, berries, peanut/almond/sunflower seed butter, whatever sounds delicious!


In a bowl or container with a lid, combine the smashed banana, oats, milk, yogurt, hemp seeds, chia seeds, vanilla extract, cinnamon, and maple syrup if using.

Cover and place in the fridge overnight and enjoy in the morning with your favorite toppings.


Any milk works in this recipe, and any unsweetened yogurt works in this recipe.

  • Prep Time: 10 minutes
  • Category: breakfast
  • Method: no cook
  • Cuisine: american

Basic Overnight Oats Recipe #overnightoats #tararochfordnutrition

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  1. Very interested in nutrician. 65 years young , difficult to motivate myself to cook. Need a supportive food angel😇 thanks

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