Overnight Oats: Easy, Nutritious + On-the-go


One of the most important ways to fuel your body for the day is to eat a good breakfast. It can sometimes be hard as a college student to eat anything at all before running to class, let alone a balanced meal. Walking to the dining hall before class means waking up at least 30 minutes earlier, and making a decent breakfast in your room quickly before class can be a mess. A perfect solution to this problem, and a way to start your day right, is overnight oats. These oats have a 5 minute prep the night before, are ready to eat when you wake up, and are great to eat in your room or on the go. They are also creamy, delicious, filling, and good for you. Oats are a blank canvas, so the flavor can be customized to practically whatever you want-be it chocolate, peanut butter, vanilla, matcha, etc. The recipe I use involves peanut butter and incorporates chia seeds, which add an easy nutritional boost (fiber, protein, antioxidants) and also thickens the oats to make for a more filling meal. 

Nutritional Value

Many people steer clear of oats because they fear starting their day off with the dreaded carb. But the truth is, not all carbs are bad, it just depends on which one you pick. Overnight oats and a doughnut, for example, are very different. Raw oats can actually help you BURN fat because they are a source of resistant starch. Resistant starch acts like a fiber in your body. Its bulkiness causes it fill your digestive system and digest slowly, make you feel fuller for longer. When this starch reaches the large intestine, it also stimulates the production of fatty acids, which can block the body’s ability to burn carbohydrates. So instead of burning all of these carbs as fuel, your liver will also use and burn body fat. In other words, a doughnut will turn to fat and overnight oats can burn fat. What’s your pick?

Ingredients and Recipe

For peanut butter overnight oats:

  • 1/2 cup unsweetened organic vanilla coconut milk (can also use any variation of coconut or almond milk)

  • 2 tbsp peanut butter (I used honey roasted peanut butter from whole foods)

  • 1 tbsp organic honey (based on preference, can add more or less)

  • 1/2 cup organic rolled oats

  • 3/4 tbsp chia seeds

  • Coconut, more peanut butter, fruit, etc. by preference for topping


  1. In a bowl or container, add coconut/almond milk, honey, and chia seeds and stir. Stir until combined.

  2. Add peanut butter and stir, but not too much to break it completely up (it tastes better with nice swirls of peanut butter).

  3. Add oats and stir, ensuring that they are fully immersed in the mixture to soak properly.

  4. Cover bowl or container and store refrigerated overnight.

  5. Take out the next morning, decorate/top with healthy add ons however you want, and enjoy!