Healthy Brown Sugar & Maple Pecan Overnight Oats

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}.

A birds-eye view of maple and brown sugar overnight oats with pecans on a counter.

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

Individually portioned ingredients for the maple, brown sugar and pecan overnight oats.
  • Rolled Oats (1 cup) or certified gluten-free old-fashioned oats.
  • Greek Yogurt, Vanilla Flavored (1 cup); sub with a plant-based higher protein yogurt for a dairy-free option.
  • Preferred Milk (1 1/2 cups) or water. For a higher protein content, use a higher protein milk like skim or Fairlife milk.
  • Chia Seeds (2 tablespoons); this helps to thicken the oats mixture. If you add more chia seeds, make sure to add more milk or water for a thinner consistency.
  • Vanilla Extract (1 tablespoon).
  • Maple Syrup (2 tablespoons, plus more for topping).
  • Brown Sugar (about 2 teaspoons, divided).
  • Chopped Pecans (1/4-1/2 cup, divided). The pecans add some crunch and pair perfectly with the vanilla, maple and brown sugar.
  • Banana Slices, optional. I love to add a serving of fruit for a more well-balanced meal. Cinnamon apples would also be good with this flavor combination.

Cozy Brown Sugar and Maple Overnight Oats

Two servings of maple pecan and brown sugar overnight oats in glasses on a counter next to a bowl of chopped pecans.

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. 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.

A close-up of a glass jar of maple pecan brown sugar overnight oats on a counter.

More Recipe Ideas:
Berry Cheesecake Overnight Oats
Lemon Berry Overnight Oats with Kefir
Easy Work Lunches in 15 Minutes or Less

Different Variations

  • To Make It Higher in Protein: Add 1-2 scoops of your favorite protein powder. A vanilla flavored protein powder would complement these flavors well.
  • To Change the Consistency: Add a little more water or milk for a thinner consistency, and less if you prefer it thicker. The chia seeds also act as a thickener as well – so you could omit them or just add one tablespoon.
  • Make It Sweeter: Add 1-2 tablespoons of brown sugar to the oats mixture and as a topping as well.
  • Less Sweet: Omit the maple syrup in the oats mixture and add preferred amount of brown sugar and maple syrup as a topping.
  • For Even More Creaminess: Use coconut milk as your preferred milk.
  • 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.

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.

A birds-eye view of maple and brown sugar overnight oats with pecans on a counter.

Brown Sugar Maple Pecan Overnight Oats

Alex Evink, MS, RD
Warm, cozy flavors yet packed with protein, fiber, prebiotics and probiotics! This recipe is so easy to meal prep and you'll have a delicious grab-and-go breakfast for busy mornings. It offers many nutritional benefits – like increasing overall protein and fiber intake as well as a more diverse gut microbiome.
Prep Time 5 minutes
6 hours
Total Time 6 hours 5 minutes
Course Breakfast
Cuisine American
Servings 2 servings
Calories 360 kcal

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.
Nutritional information is just an estimation. Calculated with 1/2 a small banana and just a teaspoon of brown sugar.
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%
Keyword fall breakfast, fall recipes

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