Customized Overnight Oats


Overnight oats are one of my go-to breakfasts or afternoon pick-me-ups. They are delicious, customizable, affordable, and easy to make. They are especially helpful for weekdays when you need something grab-and-go. You can use whatever toppings you have on hand to make them your own & customize them to the flavor profiles that you enjoy. These oats are packed full of fiber and protein to keep you satisfied and have vitamins and minerals like phosphorus, thiamine, magnesium, and zinc. This recipe makes overnight oats a complete meal with protein, carbohydrates, and fats to give you energy throughout your morning. Give them a try next time you need a quick & easy breakfast or protein-packed snack! I’ve included several topping options if you need some inspiration. 

Customized Overnight Oats


  • 1/2 cup milk (ex: cow’s milk, almond milk, oat milk)
  • 3/4 Tbsp chia seeds
  • 1 Tbsp maple syrup (or sub honey, agave nectar, brown sugar granulated sugar, coconut sugar)
  • 1/2 cup steel cut rolled oats

Topping Ideas to Transform your Oats:

Blueberry Muffin Oats:

  • Almond butter
  • Blueberries (fresh or frozen)
  • Drizzle of honey or maple syrup

Chocolate Peanut Butter Raspberry:

  • Peanut butter
  • 1 scoop chocolate protein powder
  • Raspberries (fresh or frozen)

Apple & Cinnamon

  • Sliced apple
  • Handful of walnuts
  • Sprinkle of cinnamon

Recipe adapted from Minimalist Baker


      • To a small bowl with a lid add milk, chia seeds and maple syrup (or other sweetener) and stir with a spoon until combined.
      • Add oats and stir until oats are fully moistened and immersed in milk.
      • Cover securely with a lid or seal and refrigerate overnight (or for at least 6 hours) to soak.
      • The next day, open and enjoy as is or garnish with desired toppings (see options below).
      • Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.


Lauren Scheufler, Baylor University Medical Center Dietetic Intern

    Lauren Scheufler is a dietetic intern for the Baylor University Medical Center internship in Dallas, TX. She is originally from Wichita, KS and received her Bachelor of Science in Dietetics and Nutrition & Health at Kansas State University. In her free time Lauren enjoys running, yoga, cooking and trying new recipes.

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