These Overnight Oats With Frozen Fruit are simple, nutrient-dense, and delicious. Perfect for a quick and easy healthy breakfast on-the-go or post-workout snack.
This creamy and flavorful high-protein overnight oats recipe is so easy and perfect for meal prep and busy mornings on the go. Made with Greek yogurt and chia seeds, these oats come in with a whopping 21 grams of protein which helps with satiety and balancing blood sugar.
If you’re looking for more ways to add protein to your mornings (believe me, I know it’s not always easy!), add High Protein Cheesecake Overnight Oats or this Overnight Oats With Protein Powder to your routine as well.
Using frozen fruit versus fresh makes these frozen fruit overnight oats more flavorful because as the frozen fruit thaws, the sweet sugars break down and get soaked up into the oats rendering them uber-flavorful. They’re naturally sweetened, so you don’t need to add any sugar. They taste delicious as is!
Why You’ll Love These Oats
- Healthy – These oats are loaded with protein, fiber, vitamins and minerals. Oats are generally gluten-free, but always check the label for certification if it’s an allergy. A high-protein breakfast keeps you satiated longer, meaning you won’t be inclined to reach for snacks.
- Convenient – This easy overnight oats recipe is a cinch to prep so you can have a hearty and healthy breakfast ready to go in the morning.
- Affordable – Using frozen fruit helps keep the cost down on these overnight oats.
- Versatile – Change up the fruits, and top with coconut flakes, nuts, seeds, or anything else you like.
- Meal prep option – If you like to get ahead of the week, make these oats on a Sunday night for a nutritious breakfast the next day.
Ingredients (makes 4):
- Old-fashioned oats (gluten-free) – Use either quick oats or rolled oats. I do not recommend steel cut oats, as they will not soften and instant oats will be too mushy. Quick oats are a great option if you wish for the oats to soften quickly as they will be ready within an hour. Rolled oats will take a bit longer to soften.
- Greek yogurt – Greek yogurt is higher in protein than regular yogurt so I don’t recommend you substitute it. Make sure to buy plain Greek yogurt though if you are looking for a sweeter bowl of overnight oats, vanilla yogurt is a good option. Keep in mind that flavored yogurt has added sugar.
- Frozen fruit such as mixed berries or peaches – Feel free to use your favorite fruit or whatever you have on hand. As it melts, frozen berries will infuse the oats with more flavor but if you only have fresh fruit on hand that’s okay too.
- Chia seeds – Chia seeds are loaded with healthy fats, fiber, and protein and help make the oats nice and thick as they expand and absorb the milk.
- Milk of choice – Use whatever milk you prefer. Any plant-based milk will work; almond milk, coconut milk, soy milk, or cashew milk all work. Cow’s milk (which is what I used) and soy milk will have higher amounts of protein, but if you’re sensitive to dairy or soy, go with your favorite nut milk.
- Maple syrup – Use real maple syrup for the best flavor and added vitamins. Add more or less depending on your preference. Because of the way the frozen fruit breaks down and adds extra flavor and sweetness, you should only need a minimal amount.
Easy Step-by-Step Directions
Step 1 – Add oats to a lidded jar. Stir in Greek yogurt, chia seeds, and ½ tablespoon maple syrup. Give the oat mixture a good stir, then add about ¼ cup of milk just to fully moisten the oats.
Step 2 – Top with the frozen fruit and seal the jar. Refrigerate overnight or for at least 4 hours.
Step 3 – Store in the fridge in an airtight container for up to 5 days.
Health Benefits Of Overnight Oats
- Oats are a good source of soluble fiber (about 3 grams in total), which contributes to a healthy gut. As we all know, a healthy digestive system is the basis of so much of our overall health.
- Oats also provide a small amount of protein, which is important for muscle and tissue repair, especially as we get older.
- These overnight oats deliver about 21 grams per serving, thanks to the cows milk and of course Greek yogurt. You can add a bit more by topping them with nuts, nut butter, or seeds.
- The oats on their own have plenty of vitamins and minerals, but the bonus of having fruit means even more nutrients and antioxidants.
- They are excellent for post-workout, when we could use a good dose of slow digesting carbs and when insulin sensitivity is highest.
Benefits of Frozen Versus Fresh Fruit
Sometimes it’s hit and miss with fresh fruit but frozen fruit almost always delivers. Since frozen fruit is picked at the peak of ripeness and flash frozen you are more likely to get better tasting fruit.
When this ripe fruit defrosts, it releases all the natural sugars so this natural sweetness is absorbed into the oats and yogurt making it super sweet and decadent.
Both fresh and frozen fruit contain the same amount of nutrients but as fresh fruit is picked before it is ripe and ripens in transit or your fridge, it may lose some of its flavor and of course won’t last as long! Freezing too, however, may reduce the potency of the antioxidants in the fruit, though this is dependent on the type of fruit as freezing affects different fruits differently.
Having a stash of frozen fruit in the freezer is very convenient as you can easily pull it out whenever you want to eat it. Fresh fruit, on the other hand, has a shorter shelf life so needs to be eaten sooner as opposed to later.
Overnight oats are extremely versatile so feel free to change them up. Here are a few ways you can do so:
- Mash a ripe banana into the oats along with the other ingredients for added sweetness.
- Stir in your favorite nut butter; almond butter, cashew butter, or peanut butter would all taste great, and add more protein and healthy fats. For a nut-free option, use seed butter.
- Throw in some flax seeds to up the fiber and healthy fat content.
- Instead of fruit, use your favorite jam or jelly. You may need to reduce the amount of maple syrup if your jam or jelly is very sweet.
- Try honey or stevia instead of maple syrup or stir in vanilla extract to sweeten up the oats.
- Opt for tropical overnight oats and use tropical fruits like mangos, passion fruit, or papaya.
- To make these delicious overnight oats vegan, use vegan yogurt; any plant-based yogurt will work.
Technically, they’ll keep fresh for up to 4 days, however, they will get mushy the longer they sit. I love them even a few days after making them, so really it’s just personal preference.
You don’t need to thaw the berries before adding them to the jar along with the other ingredients to make this frozen berry overnight oats as they will thaw in the fridge. If you want to eat frozen fruit right from the fridge it may be better to wait a few minutes until it softens slightly.
I recommend using regular oats, as quick cook oats will definitely get mushier. If you are just making a single serving though and want to eat them ASAP, quick cook oats are an excellent option, as they can break down and soften within an hour.
Expert tips and tricks
- If you’ve only got fruit-flavored yogurt in the fridge, go ahead and use it. It will add more flavor to the overnight oats. Note, however, that you may not need to add the maple syrup as the yogurt may be sweetened.
- Portion the oats into individual jars or containers so you can easily grab one for an on-the-go breakfast or snack.
- Increase the protein content even more by adding a tablespoon of hemp seeds or protein powder.
- Add your favorite toppings for more taste and texture like coconut flakes, cocoa nibs, chopped nuts, or seeds.
Looking for more healthy breakfast options?
High Protein Overnight Oats with Frozen Fruit
- 2 cups oats
- 2 cups Greek yogurt nonfat preferred
- 4 tablespoon chia seeds
- 1 cup milk
- 2 cups frozen fruit mixed berries preferred
- 2 tablespoon maple syrup
- Add ½ cup oats to 4 individual jars2 cups oats
- Stir in Greek yogurt, chia seeds and a touch of maple syrup2 cups Greek yogurt, 4 tablespoon chia seeds, 2 tablespoon maple syrup
- Top off with a bit of milk and stir in, just enough to completely moisten oats. They should have a bit of excess liquid but not a lot. About ¼ cup per each jar should suffice.1 cup milk
- Top with frozen fruit, place lid on jar and place in the fridge. Refrigerate for at least 4 hours or overnight. Stir in fruit when ready to eat, and add a bit more sweetener if need be.2 cups frozen fruit