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A birds-eye view of maple and brown sugar overnight oats with pecans on a counter.
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Brown Sugar Maple Pecan Overnight Oats

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.
Course Breakfast
Cuisine American
Keyword fall breakfast, fall recipes
Prep Time 5 minutes
6 hours
Total Time 6 hours 5 minutes
Servings 2 servings
Calories 360kcal
Author Alex Evink, MS, RD

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
  • Pinch of salt

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, a pinch of salt 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 1/2 cups of preferred milk. Use 3-4 tablespoons of chia seeds to increase thickness. 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

Calories: 360kcal | Carbohydrates: 53g | Protein: 21.2g | Fat: 7.2g | Sodium: 200mg | Fiber: 8.7g | Sugar: 26g