A super cozy and delicious brown sugar overnight oats with maple syrup and chopped pecans. This recipe has a Greek yogurt base, which makes it not only super thick and creamy but high in protein without the addition of protein powder {Gluten-Free and Dairy-Free Friendly}.
Overnight oats are one of the easiest breakfast meal prep options and can make those busy mornings a lot less stressful. When creating recipes, I aim to find a balance between taste and nutrition. This recipe feels decadent yet it’s high in protein, fiber, and probiotics to increase the diversity of that good bacteria in your gut! Yes, it’s a little higher in sugar but the numerous nutritional benefits more than make up for it.
Reasons to Try This Recipe
- An already prepped breakfast in the fridge. Just 5 minutes of prep and you will have a healthy, delicious breakfast that’s portable and easy to grab-and-go.
- High protein and fiber. Each serving has about 21 grams of protein and 8 grams of fiber! Both nutrients increase feelings of fullness and satisfaction so you’re less likely to overindulge at your next meal or turn to convenience snacks.
- May improve the composition of your gut microbiome. I love using Greek yogurt in overnight oats because it contains live, active cultures to promote a more diverse gut microbiome. Many brands, like Chobani, list the probiotic strains on the label. It’s one of the very few probiotic foods available. The fiber from the chia seeds are considered prebiotics- which help to feed that good bacteria in our gut.
Ingredients
Cozy Brown Sugar and Maple Overnight Oats
This recipe makes 2 servings. These cozy overnight oats will warm you up on a cool fall day or during the cold winters! Plus, they’re packed with protein, fiber, probiotics and prebiotics. Recent research has shown that our gut is linked to our mental health and immune system – which often need a boost in the cooler months.
Preparing the Overnight Oats Base
- 1. Add all the base ingredients into a large bowl: rolled oats, vanilla extract, milk/water, maple syrup, Greek yogurt and chia seeds.
2. Whisk together until smooth. The mixture will thicken up as it sits in the fridge. You can adjust the taste based on your preferences – use less maple syrup and more brown sugar if you prefer.
3. Place the lid on the bowl. Refrigerate for at least 6 hours or overnight.
Separate and Add Toppings
4. Separate into two separate jars or airtight storage containers. If the consistency seems too thick, add additional water or milk and stir.
5. Divide the brown sugar, maple syrup, and chopped pecans between the two jars. Top with banana slices (about 1/2 a banana) when ready to eat, optional. You could also drizzle each jar with maple syrup and add the overnight oats mixture instead of on top!
Storage Guidelines
Store in the fridge for up to 5 days! Easily double this recipe and have breakfast prepped for the majority of the week! Or, meal prep the base and add your favorite toppings each morning for more variety.
More Recipe Ideas:
— Berry Cheesecake Overnight Oats
— Lemon Berry Overnight Oats with Kefir
— Easy Work Lunches in 15 Minutes or Less
Different Variations
Frequently Asked Questions
How can I make these dairy-free?
You can sub the Greek yogurt with a higher protein plant-based yogurt like Kite Hill. Or, combine 2 cups of milk with the 1 cup of rolled oats and make sure you add at least two tablespoons of chia seeds to thicken the oats mixture. Add one scoop of vanilla protein powder to increase the protein content!
Another option is to use Lifeway vanilla flavored kefir in replace of Greek yogurt as it is 99% lactose-free and contains even more probiotics than yogurt. However, it does have less protein (add protein powder). You will need to decrease the amount of water/milk to about 3/4-1 cup only.
Can I Use Instant or Steel-Cut Oats?
You can try it, but the texture will be different. Instant oats will provide a chewier texture and steel cut oats result in a tough consistency as well.
More Ideas to Prioritize Protein
— High Protein and Fiber Adult Lunchables
— High Protein Bowl Recipes
— 30 Breakfasts with 30 Grams of Protein
— How to Make Protein Coffee {4 Ways}
Brown Sugar Maple Pecan Overnight Oats
Ingredients
For the Base
- 1 cup rolled oats (I use Quaker Old-Fashioned Oats)
- 1 cup vanilla Greek yogurt
- 1 1/2 cups preferred milk, or sub with water
- 2 tablespoons chia seeds
- 1 tablespoon vanilla extract
- 1 tablespoon maple syrup
Toppings
- 1/4 cup chopped pecans, divided
- 2 tablespoons brown sugar, divided
- 2 tablespoons maple syrup, divided (or to taste)
- Banana slices, optional
Instructions
- Add all the base ingredients into a large bowl: rolled oats, vanilla extract, milk/water, maple syrup, Greek yogurt and chia seeds. Whisk together until smooth.
- Place the lid on the bowl. Refrigerate for at least 6 hours or overnight.
- Separate into two separate jars or airtight storage containers. If the consistency seems too thick, add additional water or milk and stir. Divide brown sugar, chopped pecans, and additional maple syrup to each jar. You could also drizzle each jar with maple syrup and add the overnight oats mixture instead of on top! Add some banana slices on top when ready to eat.
Notes
- Adjust the flavor profile to your preference. For example, I prefer less maple syrup and more brown sugar.
- Store in the fridge in an airtight container for up to 5 days.
- Sub with a higher protein plant-based yogurt for a dairy-free option (or see my notes under FAQs).
- If You Don’t Like Yogurt: combine 1 cup of rolled oats and 1 cup of preferred milk. Add more liquid after refrigeration if it’s too thick. Incorporate a vanilla protein powder to increase the protein.
| Nutrition Facts | |
|---|---|
| Servings: 2 | |
| Amount per serving | |
| Calories | 360 |
| % Daily Value* | |
| Total Fat 7.2g | 9% |
| Saturated Fat 0.5g | 3% |
| Cholesterol 6mg | 2% |
| Sodium 89mg | 4% |
| Total Carbohydrate 52.9g | 19% |
| Dietary Fiber 8.7g | 31% |
| Total Sugars 26g | |
| Protein 21.2g | |
| Vitamin D 0mcg | 1% |
| Calcium 308mg | 24% |
| Iron 2mg | 12% |
| Potassium 646mg | 14% |