13+ Easy prep Overnight Oats Recipes For Dinner

Savory Spinach and Cheese Overnight Oats

A warm and savory bowl of oats featuring sautéed spinach and creamy cheddar cheese.
Perfect for a comforting, veggie-rich dinner with a satisfying cheesy twist.
Ingredients:

• Rolled oats

• Unsweetened almond milk

• Sautéed spinach

• Shredded cheddar cheese

• Eggs

• Salt and black pepper

Whisk eggs with unsweetened almond milk, salt, and pepper.

In a jar, combine rolled oats, sautéed spinach, shredded cheddar, and the egg mixture.

Stir well, cover, and refrigerate overnight before cooking or enjoying cold.

Nutritional Information (per serving):

• Calories: 270

• Protein: 12g

• Carbohydrates: 28g

• Fat: 12g

This recipe is rich in fiber and antioxidants, making it a nourishing and filling dinner choice that supports digestion and steady energy release.

Mediterranean Chickpea Overnight Oats

Zesty and creamy, this bowl combines chickpeas, lemon, and herbs with wholesome oats.
A Mediterranean-inspired twist that’s full of flavor and plant-based protein.
Ingredients:

• Rolled oats

• Cooked chickpeas

• Greek yogurt

• Lemon juice

• Parsley

• Olive oil

• Cumin

• Salt

Mix rolled oats, cooked chickpeas, Greek yogurt, lemon juice, olive oil, cumin, and salt in a jar.

Stir in chopped parsley, cover, and refrigerate overnight.

Nutritional Information (per serving):

• Calories: 310

• Protein: 14g

• Carbohydrates: 35g

• Fat: 12g

This dish supports heart health and muscle repair with healthy fats and complete proteins.

Mexican Black Bean Overnight Oats

Spicy black beans, salsa, and oats blend into a bold and satisfying dinner bowl.
Great for a high-fiber, plant-powered evening meal with southwestern flair.
Ingredients:

• Rolled oats

• Black beans

• Corn

• Salsa

• Avocado

• Cumin

• Chili powder

• Lime juice

Mix rolled oats, black beans, corn, salsa, cumin, chili powder, and a squeeze of lime juice in a jar or bowl. Stir well and refrigerate overnight. Before serving, top with diced avocado.

Nutritional Information (per serving):

• Calories: 340

• Protein: 13g

• Carbohydrates: 40g

• Fat: 14g

This recipe is packed with plant-based protein, fiber, and healthy fats that promote fullness and gut health.

Caprese Overnight Oats

Inspired by the classic Italian salad, this oat bowl blends tomatoes, basil, and mozzarella.
Fresh, creamy, and perfect for a light but flavorful dinner.
Ingredients:

• Rolled oats

• Cherry tomatoes

• Fresh basil

• Mini mozzarella balls

• Olive oil

• Balsamic glaze

Combine rolled oats with a splash of water or milk in a container. Stir in halved cherry tomatoes, chopped fresh basil, and mini mozzarella balls. Drizzle with olive oil and a little balsamic glaze. Cover and refrigerate overnight. Enjoy chilled or slightly warmed for a savory twist.

Nutritional Information (per serving):

• Calories: 290

• Protein: 10g

• Carbohydrates: 30g

• Fat: 15g

This meal offers calcium, healthy fats, and antioxidants, ideal for a light, balanced dinner.

Mushroom and Thyme Overnight Oats

 

View this post on Instagram

 

A post shared by Home Foodiee (@homefodiee)

Earthy mushrooms and aromatic thyme bring savory depth to these creamy oats.
Perfect for a cozy dinner that’s rich in flavor and nutrition.
Ingredients:

• Rolled oats

• Sautéed mushrooms

• Fresh thyme

• Garlic

• Vegetable broth

• Olive oil

Sauté Veggies
Heat olive oil in a pan. Add chopped garlic and mushrooms. Cook until soft and browned.

Add Flavor
Stir in fresh thyme, salt, and pepper. Cook for 1 more minute.

Combine with Oats
In a jar or bowl, mix rolled oats with the sautéed mushroom mixture.

Pour Broth
Add enough vegetable broth to just cover the oats. Stir well.

Chill Overnight
Cover and refrigerate overnight.

Heat & Eat
Warm it up before serving or enjoy cold if you prefer.

Nutritional Information (per serving):

• Calories: 260

• Protein: 8g

• Carbohydrates: 28g

• Fat: 11g

A fiber-rich recipe that supports immunity and gut health with prebiotic-rich mushrooms.

Curry Lentil Overnight Oats

 

View this post on Instagram

 

A post shared by just go outside (@jonathanvansteinburg)

Bold curry spices and hearty lentils combine with oats for a warm and protein-rich dish.
A fragrant and filling dinner idea for spice lovers.
Ingredients:

• Rolled oats

• Cooked lentils

• Coconut milk

• Curry powder

• Ginger

• Turmeric

• Cilantro

Combine rolled oats with cooked lentils and coconut milk.
Stir in curry powder, grated ginger, and a pinch of turmeric.
Top with fresh cilantro, cover, and refrigerate overnight.
Enjoy cold or gently warmed up.

Nutritional Information (per serving):

• Calories: 350

• Protein: 15g

• Carbohydrates: 42g

• Fat: 14g

This meal is high in plant-based protein and anti-inflammatory ingredients, promoting full-body wellness.

Garlic Herb Hummus Overnight Oats

Creamy hummus and oats combine with garlic and herbs for a Mediterranean dinner bowl.
Fresh and light, yet hearty and full of protein.
Ingredients:

• Rolled oats

• Hummus

• Lemon juice

• Cucumber

• Cherry tomatoes

• Garlic

• Dill

Mix rolled oats, hummus, lemon juice, and minced garlic in a jar.

Add diced cucumber and halved cherry tomatoes.

Sprinkle with fresh dill, stir well, and refrigerate overnight.

Nutritional Information (per serving):

• Calories: 280

• Protein: 10g

• Carbohydrates: 32g

• Fat: 12g

Packed with protein and healthy fats, this dish supports sustained energy and muscle recovery.

Thai Peanut Overnight Oats

 

Bold peanut flavor and crunchy veggies make this savory oat bowl an umami treat.
It’s creamy, spicy, and satisfying for a flavorful dinner.
Ingredients:

• Rolled oats

• Peanut butter

• Soy sauce

• Carrots

• Red cabbage

• Lime juice

• Sriracha

Stir together rolled oats, peanut butter, soy sauce, lime juice, and a dash of sriracha.

Mix in shredded carrots and red cabbage.

Cover and chill overnight for a savory kick.

Nutritional Information (per serving):

• Calories: 340

• Protein: 11g

• Carbohydrates: 34g

• Fat: 18g

This recipe provides a balance of protein and healthy fats to fuel your body and mind.

Broccoli Cheddar  Soup Overnight Oats

Cheddar and broccoli transform oats into a creamy, savory dinner reminiscent of soup.
A comfort meal that sneaks in extra greens.
Ingredients:

• Rolled oats

• Steamed broccoli

• Cheddar cheese

• Milk

• Garlic powder

• Pepper

Mix rolled oats, milk, garlic powder, and pepper in a jar.

Stir in chopped steamed broccoli and shredded cheddar cheese.

Cover and refrigerate overnight for a cozy, savory flavor.

Nutritional Information (per serving):

• Calories: 310

• Protein: 13g

• Carbohydrates: 30g

• Fat: 14g

This dish is calcium-rich and packed with antioxidants that support bone and immune health.

Sweet Potato and Sage Overnight Oats

Creamy mashed sweet potatoes and sage make this oat bowl comforting and seasonal.
Perfect for cool evenings and cozy dinners.
Ingredients:

• Rolled oats

• Mashed sweet potato

• Sage

• Almond milk

• Nutmeg

• Olive oil

Mix oats, mashed sweet potato, sage, almond milk, and a pinch of nutmeg in a jar.

Drizzle a little olive oil on top for richness.

Stir well, cover, and refrigerate overnight.

Enjoy cold or warm it slightly before eating.

Nutritional Information (per serving):

• Calories: 290

• Protein: 7g

• Carbohydrates: 38g

• Fat: 11g

Rich in beta-carotene and fiber, this recipe supports immune health and digestion.

Tomato Basil Parmesan Overnight Oats

Savory tomato, basil, and Parmesan combine in this Italian-style dinner bowl.
It’s like pasta night in a healthy, grain-based form.
Ingredients:

• Rolled oats

• Tomato paste

• Garlic

• Fresh basil

• Parmesan cheese

• Oregano

Combine rolled oats, tomato paste, minced garlic, and oregano in a jar.

Stir in chopped fresh basil and grated Parmesan cheese.

Mix well, cover, and refrigerate overnight for a rich, savory taste.

Nutritional Information (per serving):

• Calories: 280

• Protein: 9g

• Carbohydrates: 29g

• Fat: 13g

High in antioxidants and flavor, this dish satisfies cravings while supporting heart health.

Carrot Ginger Savory Overnight Oats

Carrot and ginger add natural sweetness and warmth to this unique oat dish.
Great for digestion and a flavorful, light dinner.
Ingredients:

• Rolled oats

• Grated carrot

• Fresh ginger

• Soy sauce

• Green onions

• Sesame oil

Mix rolled oats, grated carrot, minced ginger, soy sauce, and sesame oil in a jar.

Stir in chopped green onions.

Cover and refrigerate overnight for a zesty, umami-packed bowl.

Nutritional Information (per serving):

• Calories: 270

• Protein: 8g

• Carbohydrates: 32g

• Fat: 11g

Ginger and fiber-rich oats make this a digestion-boosting, anti-inflammatory dinner.

Pesto Veggie Overnight Oats

Bright pesto and roasted veggies bring flavor and color to this wholesome oat bowl.
It’s fresh, herby, and nourishing.
Ingredients:

• Rolled oats

• Zucchini

• Bell pepper

• Onion

• Pesto

• Parmesan cheese

Combine rolled oats and pesto in a jar.

Add diced zucchini, bell pepper, and chopped onion.

Stir in grated Parmesan cheese, cover, and chill overnight.

Nutritional Information (per serving):

• Calories: 330

• Protein: 11g

• Carbohydrates: 36g

• Fat: 16g

This recipe supports healthy digestion and energy with fiber, healthy fats, and antioxidants.

Zucchini and Feta Overnight Oats

Description:
Shredded zucchini and salty feta make a Mediterranean-style savory oat dish.
It’s light, fresh, and easy to prepare.
Ingredients:

• Rolled oats

• Shredded zucchini

• Feta cheese

• Lemon juice

• Olive oil

• Dill

Mix rolled oats, shredded zucchini, crumbled feta, lemon juice, and olive oil in a jar.

Add fresh dill, stir well, cover, and refrigerate overnight.

Nutritional Information (per serving):

• Calories: 260

• Protein: 9g

• Carbohydrates: 28g

• Fat: 12g

This dish is hydrating and rich in minerals, perfect for a low-calorie, nutrient-dense dinner.