Overnight Oats for Beginners

Overnight Oats for Beginners

September 09, 2020

By: Autumn Mulgrew || @afterrsummer



We’ve all heard it a thousand times: breakfast is the most important meal of the day. If you’re anything like me, breakfast consists of whatever you can grab and eat in less than five minutes. Waking up earlier and eating a healthy first meal sounds great, but to be honest, that’s not a realistic goal for those of us with busy schedules. Overnight oats are a great way to get the nutrients you need, and they are quick and easy to make too! You can take the minimalist approach with your oats using two simple ingredients, or you can up your game and add different toppings to increase sweetness. To minimize hunger and maximize energy, you can incorporate healthy proteins and fats too!!

The basic foundation of overnight oats is simple enough, but you can dress it up and make it your own! I’ve included my favorite overnight oats recipe for you to try out below.

Autumn’s Overnight Oats

    • 1 cup Quaker quick oats
    • ½ cup unsweetened almond milk
    • 1 Tbsp chia seeds
    • 1 Tbsp sliced almonds
    • 1 Tbsp peanut butter
    • 1 Tsp cinnamon
    • 1 Scoop vanilla Muscle Milk protein powder


Check out these tips on how to make your own recipe for perfect overnight oats!


Plain & Simple

There are only two ingredients you need for overnight oats; oats and milk. You can choose whatever variation of these ingredients that you would like; steel cut or quick oats, dairy or plant based milk. Personally, I use quick oats and unsweetened almond milk. Put the two together, let sit in the fridge overnight, then grab and go in the morning!

simple oatmeal

Satisfy your Sweet Tooth

There are several different ingredients you can add to sweeten your overnight oats. My personal favorite is cinnamon and a little brown sugar. Maple syrup can give your oats a special pancake-like feel and honey is also great for some extra sweetness. Adding fruit is another great way to up the sweetness factor. I frequently add blueberries to my oats, but raspberries, strawberries, and bananas work well too.

oatmeal with fruit

Protein: Stay Fuller, Longer!

Say goodbye to that rumbling tummy just an hour after you eat breakfast! Healthy proteins and fats keep your hunger at bay, minimize cravings, and provide you with more energy. Nuts are a great source of protein and there are so many different kinds you can use. I like to use almonds, but cashews, regular peanuts, and macadamia nuts work just as well. I will usually throw a spoonful of nut butter in my oats for that extra boost of healthy fats, and it tastes great too! Chia seeds are a must for my overnight oats; not only are they a source of protein, they also contain antioxidants and fiber. My favorite way to ensure that I get enough protein is to add a big ol’ scoop of protein powder. I like to use vanilla Muscle Milk because it adds an extra layer of sweetness to my meal and I am a sucker for a sweet breakfast.

mixed nuts

There are so many different options and combos to play around with, you are sure to have a variety of fast and easy breakfasts right at your fingertips. If you try this recipe out, or make up your own, don’t forget to tag me (@afterrsummer) so that I can see your creation!




Autumn is a contributing author for Tada Rugs. Tada Rugs is a 5x7 yoga mat disguised as an artistic area rug that you never have to put away. Tada is short for tadasana, or mountain pose, and our own backyard in the San Juan Mountains of Durango, Colorado is where we find our inspiration. Check out our new designs, enter for a chance to win a new Tada Rug, and be sure to follow us for deals and insider specials! Like us on Facebook, follow us on Instagram, or contact us through our website! Tie a room together and bring your practice home.

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