Oatmeal yogurt overnight jars are one of the simplest ways to start your day with real nutrition instead of a sugar crash. When you combine over night oats with yogurt and a splash of milk, you get a creamy, high-fiber, high-protein breakfast that’s ready the moment you wake up.
Before we jump into recipes, it’s worth understanding why this combo is so powerful.
Rolled oats (about 40 g or ½ cup dry) typically provide:
- 150–160 kcal
- 5 g protein
- 27 g carbs
- 4 g fiber (including beta-glucan)
- Almost no sugar
The soluble fiber beta-glucan found in oats is well known for:
- Helping reduce LDL (“bad”) cholesterol
- Supporting better blood sugar control
- Increasing fullness and reducing snacking
The benefits of yogurt
- Plain yogurt (especially Greek or strained types) is:
- Naturally high in protein
- A source of calcium and often vitamin B12
- A provider of live cultures (in many brands), which may support gut health
A typical ¼ cup (60 g) of plain Greek yogurt gives roughly:
- 35–45 kcal
- 6–8 g protein
- 1 g fat
- 2–3 g carbs
Why combine oats, milk, and yogurt?
- When you put them together in oatmeal yogurt overnight jars, you get:
- Balanced macros: carbs + protein + healthy fats (from seeds or nuts)
- Slow energy release: ideal for stable morning energy
- High satiety: great for weight management or busy mornings
- Meal prep friendly: jars last 3–4 days in the fridge
Best for: beginners, kids, and anyone who wants a simple and refreshing over night oats with yogurt option.
Ingredients (1 serving)
- ½ cup rolled oats
- ¼ cup plain Greek yogurt
- ½ cup unsweetened almond or cow’s milk
- 1 tsp chia seeds
- ½ tsp vanilla extract
- ½ cup mixed berries (fresh or frozen)
- 1 tsp honey or maple syrup (optional)
How to make it
- Add oats, chia seeds, yogurt, milk, vanilla, and honey (if using) to a jar.
- Stir well until the oats are fully moistened.
- Fold in the berries (frozen berries are fine; they’ll soften overnight).
- Cover and refrigerate overnight.
- Stir in the morning and add a splash of milk if you prefer a looser texture.
Approximate nutrition
- Calories: 310–340 kcal
- Protein: 15–18 g
- Fat: 6–8 g
- Carbs: 48–52 g
- Fiber: 7–9 g
Why it’s healthy:
The berries add antioxidants and extra fiber, while the oats and yogurt give a balanced, high-protein base.
Best for: a more indulgent, higher-protein oatmeal yogurt overnight breakfast that still supports satiety and muscle recovery.
Ingredients (1 serving)
- ½ cup rolled oats
- ¼ cup plain Greek yogurt
- ½ cup soy milk or cow’s milk (for extra protein)
- 1 tbsp natural peanut butter
- ½ small banana, mashed or thinly sliced
- 1 tsp chia or ground flax seeds
- Pinch of cinnamon
- Optional: ½ tsp honey if you want it sweeter
How to make it
- In your jar, add oats, chia/flax, and cinnamon.
- Stir in yogurt, milk, and peanut butter until well mixed.
- Fold in mashed or sliced banana and honey (if using).
- Refrigerate overnight.
- In the morning, top with a few extra banana slices or crushed peanuts if your calorie goals allow.
Approximate nutrition
- Calories: ~420–480 kcal
- Protein: ~20–26 g
- Fat: ~16–20 g (mostly healthy unsaturated fats)
- Carbs: ~45–50 g
- Fiber: ~8–10 g
Why it’s healthy:
High protein from yogurt + milk + peanut butter, plus fiber from oats and banana, makes this very filling. Great for people who normally skip breakfast and then binge later.
Best for: those who love cozy flavors and want a weight-loss-friendly overnight oats milk and yogurt jar that doesn’t feel like “diet food.”
Ingredients (1 serving)
- ½ cup rolled oats
- ¼ cup plain Greek or regular yogurt
- ½ cup unsweetened almond or cow’s milk
- 1 tsp chia or ground flax seeds
- ½ small apple, finely diced (keep skin on for more fiber)
- ½–1 tsp ground cinnamon
- Pinch of nutmeg (optional)
- 1–2 tsp chopped walnuts (for crunch)
- 1 tsp honey or no-calorie sweetener (optional)
How to make it
- Add oats, chia/flax, cinnamon, and nutmeg to your jar.
- Stir in yogurt, milk, and honey/sweetener.
- Fold in the diced apple and chopped walnuts.
- Cover and refrigerate overnight.
- In the morning, eat cold or warm slightly in the microwave (20–30 seconds).
Approximate nutrition
- Calories: 330–370 kcal
- Protein: 13–17 g
- Fat: 9–11 g
- Carbs: 50–54 g
- Fiber: 8–10 g
Why it’s healthy:
High in soluble and insoluble fiber, which helps digestion and blood sugar control. Walnuts add omega-3 fats and extra crunch.
Ingredients (1 serving)
- ½ cup rolled oats
- ¼ cup plain Greek yogurt
- ½ cup cow’s milk or fortified soy milk
- ½ cup mixed berries
- 1 tbsp sliced almonds
- 1 tsp chia seeds
- ½ tsp vanilla extract
- Optional: ½ tsp honey or stevia
How to make it
- Add oats, chia seeds, yogurt, milk, vanilla, and sweetener to a jar. Stir thoroughly.
- Fold in berries and half the sliced almonds.
- Refrigerate overnight.
- In the morning, top with the remaining sliced almonds for crunch.
Approximate nutritio
- Calories: 340–380 kcal
- Protein: 16–20 g
- Fat: 10–13 g
- Carbs: 48–52 g
- Fiber: 8–10 g
Why it’s healthy:
You get a Mediterranean pattern in a jar—whole grains, nuts, and berries—known to support heart health and metabolic wellness.
Best for: coffee lovers who want overnight oats milk and yogurt plus a caffeine boost in one go.
Ingredients (1 serving)
- ½ cup rolled oats
- ¼ cup plain Greek yogurt
- ¼ cup cooled brewed coffee
- ¼ cup milk (cow’s or soy)
- 1 tsp chia seeds
- 1 tsp unsweetened cocoa powder
- ½–1 tsp honey or maple syrup (optional, to taste)
- Optional: a few cacao nibs or dark chocolate shavings on top
How to make it
- In a jar, combine oats, chia seeds, cocoa powder, and yogurt.
- Add cooled coffee and milk; stir until everything is well mixed.
- Add honey if desired.
- Refrigerate overnight.
- In the morning, top with a pinch of cacao nibs or chocolate shavings if you like.
Approximate nutrition
- Calories: 300–340 kcal
- Protein: 15–20 g
- Fat: 6–8 g
- Carbs: 45–48 g
- Fiber: 6–8 g
Why it’s healthy:
Instead of a sugary flavored latte, you get coffee in a high-fiber, high-protein oatmeal yogurt overnight base that keeps you satisfied for hours.
1) Is oatmeal yogurt overnight healthy for weight loss?
Yes—oatmeal yogurt overnight jars can be great for weight loss when:
- Portions are controlled (½ cup oats per jar)
- You use plain yogurt and unsweetened milk
- You limit added sugar and rely mostly on fruit for sweetness
- You pair them with an overall calorie-controlled diet
- They’re high in fiber and protein, which help you feel full and reduce snacking.
2) Can I make overnight oats with yogurt and no milk?
You can. Just replace the milk with extra yogurt and a bit of water. For example:
- ½ cup oats
- ½ cup yogurt
- 2–4 tbsp water
However, using both milk and yogurt usually gives the best balance of creaminess, protein, and texture.
3) How long do over night oats with yogurt last in the fridge?
Generally:
- 2–3 days is ideal for best texture and flavor
- Up to 4 days is usually fine if stored in a clean, airtight container
If you’re using softer fruits (like banana), they’re best within 1–2 days; for berries or apples, 3–4 days is fine.
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