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  • Writer's pictureMaKayla Neinas

Healthy PB&J Overnight Oats: Tips and Recipe

This healthy and simple overnight oats recipe takes just minutes to make and is a truly delicious breakfast staple. Overnight oats is a perfect meal prep recipe that is cheap, low calorie, high protein, and gut-friendly.

This guide includes step-by-step instructions, answers to your questions, and a delicious PB&J overnight oats recipe

Are Overnight Oats Healthy?

Simple answer is... YES!

Each jar of are is filled with fiber, protein, and heart-healthy grains that is perfect for weight-loss, gut health, muscle growth, and overall wellness!

4 Reasons You Should Eat Overnight Oats
  1. Easy: They are made with simple pantry ingredients that can be thrown together in just 2 minutes. No cutting, prepping, unthawing, or sweating over the stove!

  2. Cheap: Eating healthy can get expensive. However, overnight oats use simple ingredients that cost less than 50 cents per meal!

  3. Prepped: Oats are easy to prep and store. They are good for 4 to 5 days in the fridge, so you can be set for the entire week of meals!

  4. Nutrient Dense: Depending on portions, oats can have around 10 grams of fiber and 25 g of protein to keep you feeling full and satisfied until your next meal!

Basic Ingredients Needed for ALL Recipes
  • Rolled Oats: Use about 1/2 cup (150 to 200 cals)

  • Chia Seeds : Just 1 tsp of these little seeds make oats extra creamy and adds a boost of fiber and omega 3 fatty acids

  • Non-Dairy Milk: Unsweetened Non-dairy milks like almond and cashew are generally lower in calories and sugar. However, use whatever milk you prefer just make sure the ratio of oats to milk is about 1:1.

  • Protein Powder: 1 serving of a high-quality protein powder can pack roughly 20 to 30 grams of protein to make this a full and satiating meal!

PB & J Overnight Oats Recipe


  • ½ cup Rolled Oats

  • 1 tsp Chia Seeds

  • 1 Scoop Protein Powder ( recommended flavors: vanilla, strawberry, peanut butter)

  • ½ cup Unsweetened Almond Milk

  • 1/4 cup Non-fat Vanilla Greek Yogurt

  • 1 cup frozen strawberries or raspberries

  • 1 tbsp Honey

  • 1 tbsp Peanut Butter

  • Additional Toppings: Dark Chocolate Chips, Fresh Fruit, Honey

Tip: If you don't use protein powder, increase Greek Yogurt to a full serving (3/4 cup)


  1. In a coverable container add in Oats, Chia Seeds, Protein Powder, Milk and Greek Yogurt

  2. Mix together until well combined and desired consistency (should not be like soup but should be well combined- you may need to add more milk depending on protein powder used)

  3. Microwave frozen berries for about 1 minute and add 1 tbsp of honey

  4. Layer fruit on top of oats and add 1 tbsp of peanut butter

  5. Refrigerate for a minimum of 2 hours (The longer it sits = more creamy

We want to see what you made!

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