Make a week’s worth of overnight oats in just a few minutes with this easy Mason Jar meal prep.
Meal prepping friends – I know you’re out there, and I know you’ve got your act together way more than I do. I’m looking for inspiration as I try to jump back on the meal prep bandwagon. You already know that I love a good dinner prep, but my breakfast and lunch game needs a boost. When things get busy or we’re eating lots of meals out, the thing that helps me to stay on track is to have easy meals ready in the fridge. I’m more likely to choose something healthy and satisfying if all the work is done ahead of time. And nothing makes me as happy as seeing prepped meals all lined up in mason jars.
These are hit or miss with the kids (some days they love them and some days not), but I like the texture better than classic oatmeal (rolled oats cooked in boiling water).
Plus overnight oats are best served chilled – great for warmer days ahead. Making these is as easy as 1…2…3.
Step 1: Fill Jars with Dry Ingredients
These are endlessly customizable, but I almost always stack my overnight oats with almond butter + chia seeds + rolled oats.
Step 2: Pour Liquid over Top
Any type of liquid will do, but usually I use milk of some sort. See below for options.
Step 3: Finish with Fruit and Refrigerate
Add fruit on top if you’d like. Fresh fruit is great, but I usually just use a frozen mix of berries (they defrost by the time I eat these). Put the lid on the jars and transfer to the fridge. Refrigerate for at least 12 hours and up to 5 days.
Ingredients for Overnight Oats
- Nut Butter – A base of nut butter is a nice surprise at the bottom of the jar. Use your favorite type. Almond butter is always a hit at our house.
- Chia Seeds – Totally optional, but these soak up liquid and turn into a layer that is both creamy and has a bit of crunch.
- Rolled or “Old-Fashioned” Oats – Be sure to get rolled or “old-fashioned” oats. Quick cook or instant oats will soften too much.
- Liquid – Milk gives these a creamy texture – skim, 2%, almond, coconut…any type will work.
- Berries and Honey – Optional toppings, but I love the color and additional flavor of these on top. Frozen berries work great and defrost by the time you eat them.
Tools for Overnight Oats Meal Prep
8 oz Mason Jars – I use these jars for everything, from meal prep to storing leftovers, but they are just the right size for these portions of overnight oats. If you need a heartier breakfast, increase the portion size and use 16 oz Mason Jars. (I use the larger size for lunch meal prep.)
Do you do meal prep for breakfasts and lunch? What’s your favorite thing to prep ahead. Send your ideas my way here or share them over on Instagram!
- 5 Tbsp Almond Butter
- 5 tsp Chia Seeds (opt)
- 2½ cups Rolled or Old-Fashioned Oats
- ~2½ cups Milk (use any type of milk you like - skim, 2%, almond, coconut, etc.)
- 10 oz Frozen berries (any type or a mix)
- Honey (opt)
- Set out five 8-oz Mason Jars (or other similar-sized container). Fill each jar with almond butter (2 Tbsp / jar), chia seeds (1 tsp / jar), and oats (1/2 cup / jar).
- Slowly pour milk over top, giving it time to fill in the spaces between the oats. (Note: Be sure that the oats are just barely covered with milk. You may need a little more or less than the amount listed.)
- Top oats with frozen berries and a drizzle of honey (if you'd like).
- Put lids on the jars and transfer to the fridge. Refrigerate overnight and up to five nights.
- When you're ready to eat the oats, just pull them out of the fridge and dive in. These are best served chilled.
Be sure to get rolled or "old-fashioned" oats. Quick cook or instant oats will soften too much if left overnight to soak in liquid.
If you need these to be gluten-free, be sure to choose rolled oats that are certified gluten-free (not all are).
These are portioned to be a fairly modest breakfast. I also often take them to work as a morning or afternoon snack. If you want a heartier option, you can easily double the amounts listed and use 16 oz Mason Jars.
Nutrition information was calculated using skim milk.
Good thing we’re eating plenty of overnight oats for breakfast because just look at the cupcakes Molly and Clara took for their birthday celebration at school last week. The cupcakes could barely stay upright from all the frosting.