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These Blended Overnight Oats are smooth, creamy, and delicious like a pudding. They’re perfect if you don’t like the texture of oats, or if you need a quick breakfast for busy days. Best part? They’re healthy and high protein.
Find ingredients and directions in the recipe card at the bottom.
Overnight oats are the best healthy breakfast for busy people. But what if you don’t like their texture? Try blending them along with milk, Greek yogurt and a touch of sweetener.
The result is a smooth and creamy porridge, similar to a pudding or thick oatmeal smoothie. It tastes like dessert for breakfast, but good for your diet.
When you blend oats overnight, they will still retain all their benefits like fiber (beta-glucan), B vitamins and magnesium. Adding Greek yogurt boosts the protein content.
Why blended oats?
- Creamy texture – Perfect if you don’t like their texture. They get smooth and creamy like a pudding and taste like dessert. Kids will love them too!
- Good for the diet – This recipe is packed with fiber, nutrients, and complete protein from Greek yogurt. It’s also low in calories and great for weight loss.
- Perfect for busy people – Prep it the night before for a quick and easy healthy breakfast on the go. Bring it to work or school in a convenient mason jar.
- Customizable – Add cocoa powder, blend in strawberries or a banana, top with peanut butter. Or add protein powder for better macros.
Ingredients and substitutes
I’ve included the complete ingredient list with precise quantities in the recipe card at the bottom. Here are more details along with replacement options.
- Rolled oats – Use old-fashioned rolled oats, certified gluten-free if necessary. Quick oats are less nutritious, but still work since they get blended. Do not use steel cut oats, they require prior cooking.
- Greek yogurt – It adds protein and creaminess. I like 2% fat Greek yogurt, but feel free to use nonfat, full fat, or dairy-free options. Whipped cottage cheese works too.
- Milk of choice – Unsweetened almond milk and cashew milk are the lowest in calories. Soy and dairy milk are higher in protein. Choose your favorite, preferably sugar-free.
- Chia seeds – Optional, they add creaminess and nutrition benefits. Flaxseeds and hemp seeds are great substitutes.
- Maple syrup – Great for natural sweetness without refined sugars. Swap it for honey, agave, 2 pitted dates, or ½ ripe banana. Calorie-free options like monk fruit or stevia work too.
- Pinch of salt – The secret for delicious oats, it balances sweetness and enhances the flavors.
- Toppings – Sliced banana, blueberries, strawberries, goji berries, nut butters, granola or cocoa nibs. Add anything you like.
Dietary adaptations
- Dairy-free and vegan – Swap Greek yogurt for dairy-free yogurt and use plant based milk. To get more protein, choose GMO-free soy yogurt and milk.
- High protein – Add a scoop of protein powder and, if needed, ¼ cup (60 ml) of extra milk. I love vanilla whey.
- Gluten-free – Use certified gluten-free rolled oats.
- Added sugar-free – Swap maple syrup for ½ ripe banana, 2 pitted dates, monk fruit or stevia.
How to make blended overnight oats
Below you can find step-by-step directions with pictures of the process. Scroll down for the printable recipe card with more details.
- Combine ingredients. Add to a blender rolled oats, maple syrup, chia seeds (optional), and a pinch of salt. Add Greek yogurt and milk.
- Blend oats. Blend on high speed for 30 seconds to 1 minute, or until fully smooth. Transfer the mixture to a mason jar and seal with lid.
- Let soak. Refrigerate the oats for at least 2 hours, or overnight for the creamiest result. Store them on a shelf rather than the fridge door to avoid frequent changes of temperature.
- Serve. Before serving, give the oatmeal a good stir from bottom to top. Add your favorite toppings and enjoy.
Flavor variations
- Chocolate fudge – Add 1 tablespoon of unsweetened cocoa powder before blending. Refrigerate to soak, then serve with chocolate chips or cocoa nibs on top.
- Cinnamon apple pie – Baked in ⅓ tsp ground cinnamon and a splash of vanilla extract. Enjoy with ½ chopped apple inside.
- Banana peanut butter – Blend in ½ ripe banana and 1 tablespoon peanut butter for a naturally sweet combo. Tip: since banana is sweet, you can skip the maple syrup.
- PB&J – Add to your blended 1 tablespoon peanut butter and 1 tablespoon strawberry jam (sugar-free).
- Lemon blueberry muffin – Once blended, add ½ cup blueberries, 1 tsp lemon juice, and a pinch of lemon zest.
- Pumpkin spice – Add 3 tbsp canned pumpkin, a dash of cinnamon, and a bit of vanilla extract. Serve with a spoonful of chopped walnuts for crunch and healthy fats.
- Mocha chip – Blend in 1 tsp instant coffee or espresso powder, 1 tbsp cocoa powder, and a few dark chocolate chips.
- Topping ideas – Once blended and soaked, time for toppings. Try peanut butter, almond butter, fresh fruit, toasted coconut, cocoa nibs, flaxseeds, granola, or a spoonful of jam.
Recipe tips
- Adjust the texture – If you’d like a thicker porridge, stick to ½ cup (120 ml) milk. For a creamier texture, add 2 to 3 tablespoons of extra milk.
- Reserve mix-ins and toppings for serving – While soaking, crunchy ingredients like nuts or seeds will get soft. Fresh fruit will oxidize and lose flavor. Add them in the morning, before serving.
- Stir before serving – Once they have soaked and you’re ready to eat, give them a good stir from bottom up. If too thick, stir in a splash of milk.
- Customize to your likings – Try a chocolate shell, add protein powder, or top with your favorite fruits. Blended oats are a base for endless customizations.
Meal prep and storage
If you’re meal prepping, make a big batch of blended overnight oats on Sunday and store them in glass jars or airtight containers. They’ll keep well in the fridge for up to 4 days. Or you can freeze them for up to 2 months.
Just be sure to stir well before serving. Especially if you’re using protein powder, which can clump at the bottom. If the oats turn too thick after sitting, simply add a splash of milk or a spoonful of Greek yogurt to bring back their creamy texture.
Frequently asked questions
Yes, they’re a healthy breakfast. Unlike flavored instant oats in sachets or viral oats loaded with sugar, this recipe uses only nutritious ingredients. They’re high fiber, rich in nutrients and with protein from Greek yogurt. Just be mindful of sugary toppings like cookies, Nutella, Biscoff & co.
Both options are okay. But I recommend bending them before soaking, especially if you have no time to cook in the morning. They’re quicker and slightly creamier.
More healthy oat breakfasts
- Overnight oats
- Low calorie overnight oats
- High protein overnight oats
- Protein oatmeal recipe
- High protein baked oats
- Blended oatmeal smoothie
Blended Overnight Oats
Equipment
- glass mason jars 16 oz
Ingredients
- ½ cup (45 g) rolled oats, gluten-free if necessary
- 2 tsp maple syrup, or honey
- 1 ½ tsp chia seeds, optional
- a pinch of salt
- ¼ cup (60 g) Greek yogurt, or dairy-free yogurt
- ½ cup (120 ml) milk of choice
- strawberries, or favorite toppings
Instructions
- Add to a blender rolled oats, maple syrup, chia seeds (optional), and a pinch of salt.
- Add Greek yogurt and milk.
- Blend on high speed for 30 seconds to 1 minute, or until fully smooth.
- Transfer the mixture to a mason jar and seal with lid.
- Refrigerate the oats for at least 2 hours, or overnight for the creamiest result. Store them on a shelf rather than the fridge door to avoid frequent changes of temperature.
- Before serving, give the oats a good stir from bottom to top. Add your favorite toppings and enjoy.
Notes
- To store: Store them a sealed glass jar or airtight container in the fridge for up to 4 days. For best taste and texture, enjoy them within 3 days.
- To serve: Give them a good stir, adding a splash of extra milk if too thick.
- To freeze: Portion into freezer-safe jars, freeze up to 2 months, and thaw overnight in the fridge before serving. Stir well before eating.
- Nutritional values are estimates, provided for the base recipe without add-ins.
- These values are just approximations. For accurate tracking, it’s best to calculate them based on your specific ingredients.
- The calculation is based on maple syrup as a sweetener and 2% fat Greek yogurt.
- The nutrition of blended oats will vary depending on mix-ins and toppings.
Such a simple recipe, but also so delicious. I replace the maple syrup with sweetened protein powder. I make a quadruple batch and divide into four airtight containers. Would like to try and make even more to freeze.
Hey Brenda,
thanks a lot for the feedback! It makes me happy that you liked my blended oats recipe 😉
Making a larger batch and storing for later is a great option. Make sure you check the storage instructions in the blog post above, for all details.
Have a great day,
Matteo