Game-Changing Overnight Oats 😍

This has been a long overdue, and heavily anticipated recipe post. Overnight oats: the go-to breakfast choice of anyone who likes to sleep in a bit longer in the morning and struggles to make time for breakfast. Overnight oats like anything else, come with a list of pros and cons. The Pros: dependent on the recipe you follow, the assembly time required is minimal, the food preparation experience required is low and oats are a healthy, high fibre option to start the day off right. The Cons: often the flavour is lacking and is still not a good on the go option as it isn't always possible to bring your bowl to work. What if I told you that I found a way to make Overnight oats burst with flavour and that we've solved the issue of convenience?

I would like to introduce to you, the Mason Jar Overnight Oats.

This Mason Jar Overnight Oats recipe is a cost-effective way of making a healthy breakfast in advance for the person that likes to take their breakfast on the go. This recipe is also great for those that subscribe to an intermittent fasting schedule whereby breakfast in the morning might not be an option, but a late breakfast/early lunch is more practical. In order to maximize your savings, make sure to buy ingredients in bulk, and use things like frozen fruit if fresh fruit is not an option. To make sure you can make this as quickly and accurately as possible, use your food scale! If you don't have a food scale, they are available in some cases for as little as 10$ and are a wonderful kitchen tool to invest in. If this is not something you're interested in, then, by all means, use measuring cups and measuring spoons.

What You'll Need

  • A Mason jar for every serving of oats required (i.e. for 3 people, 3 jars are needed)

  • ¼ cup/ 50 g Oats (I prefer rolled oats, but any will do)

  • ¼ cup / 50 g Greek Yogurt/ Coconut Yogurt

  • ½ cup /100g Milk of your choice (if you want it less viscous- add a splash more)

  • ½ tsp./ 2g-4 Chia/flax seeds

  • ½ -1 tsp./ 2-4g hemp seeds/hemp hearts

  • 1 heaping tbsp. of peanut butter/or any nut butter

  • (if desired) ½-1 scoop of whey protein

  • ¼-1/2 tsp. vanilla extract (trust me- just a splash will change your life)

  • A handful of trail mix of your choice

  • Sprinkle with coconut (if desired)

  • A drizzle of honey (if this is too expensive for you to purchase, there are tons of places you can get honey samples/packets for free- a little goes a long way!)

  • Fresh/Frozen Fruit for topping


  1. Grab a clean 500 mL Mason Jar

  2. Combine Oats, Milk, Greek Yogurt, Chia/Flax Seeds, Hemp Seeds and Nut butter of your choice

  3. Stir in Vanilla Extract

  4. Add a handful of trail mix of choice

  5. Customize with desired fruit toppings

  6. Seal Mason Jar with Lid and Refrigerate overnight (or a min. 3-4 hours)

If you're still not too sure how to make it, I made a quick video on How to make the overnight oats-- Check it out!

Takeaway notes:

While I am providing a recipe, and I think it's important to follow it in order to have optimal results, this product is a really easy way to learn your way around the kitchen. Treat this recipe as a set of guidelines in order to help you make your version of Mason Jar Overnight Oats. As you'll notice in the video, I make mistakes and don't get the quantities of ingredients correct every time. THIS DOES NOT MATTER. I can't stress enough how little this matters. That being said, if you like your overnight oats thicker with less fluid, definitely consider reducing milk quantity and increasing chia seeds/ oats combination. If you like your oats to be a little bit more milky, increase milk content and/or reduce oats. Have fun with this meal idea and make it with your favourite ingredients. Tag me in your endeavours making this easy Mason Jar Oats recipe @EvidenceNutrition! Please don't hesitate to leave your comments with feedback on how I can improve my communication in the future! I welcome and encourage it all!


-- Ed

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