13+ Health Overnight Oats Recipes Without Sugar

Overnight oats are one of my favorite breakfast options, and making them without sugar doesn’t make them any less delicious. These recipes are all about letting the natural flavors of the ingredients shine — creamy oats, fresh fruits, nuts, seeds, and a touch of spices like cinnamon or vanilla. I love waking up to a jar that’s ready to eat, packed with wholesome goodness and no added sugar to worry about.

Going sugar-free doesn’t mean sacrificing taste. In fact, using ingredients like mashed bananas, berries, or unsweetened applesauce naturally sweetens the oats while keeping them healthy and filling. It’s the perfect start to the day when you want sustained energy without the sugar crash.

These overnight oats are easy to prep, versatile, and completely customizable. You can mix and match fruits, nuts, and seeds to keep breakfast exciting every day while staying on track with your health goals.

Overnight Oats Recipes Without Sugar

Banana Cinnamon Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk (dairy or plant-based)

• 1/2 banana, mashed

• 1/2 tsp cinnamon

• 1 tsp chia seeds

Steps to Make Banana Cinnamon Overnight Oats

• Combine oats, milk, mashed banana, and cinnamon in a jar

• Stir in chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 220
Protein: 5g
Carbs: 40g
Fat: 4g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Raspberry Vanilla Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk

• 1/2 cup raspberries

• 1/2 tsp vanilla extract

• 1 tsp chia seeds

Steps to Make Raspberry Vanilla Overnight Oats

• Combine oats and milk in a jar

• Add raspberries, vanilla extract, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 230
Protein: 5g
Carbs: 40g
Fat: 4g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Strawberry Kiwi Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk

• 1/2 cup strawberries, chopped

• 1/2 kiwi, sliced

• 1 tsp flax seeds

Steps to Make Strawberry Kiwi Overnight Oats

• Combine oats and milk in a jar

• Add strawberries, kiwi, and flax seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 235
Protein: 5g
Carbs: 41g
Fat: 4g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Peach Coconut Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup coconut milk

• 1/2 cup chopped peaches

• 1 tbsp shredded coconut

• 1 tsp chia seeds

Steps to Make Peach Coconut Overnight Oats

• Combine oats and coconut milk in a jar

• Fold in peaches, shredded coconut, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 240
Protein: 5g
Carbs: 41g
Fat: 7g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Mixed Berry Almond Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup almond milk

• 1/4 cup blueberries

• 1/4 cup raspberries

• 1 tbsp almond butter

Steps to Make Mixed Berry Almond Overnight Oats

• Combine oats and almond milk in a jar

• Add berries and almond butter

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 255
Protein: 7g
Carbs: 43g
Fat: 9g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Banana Peanut Butter Chia Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk

• 1/2 banana, mashed

• 1 tbsp peanut butter

• 1 tsp chia seeds

Steps to Make Banana Peanut Butter Chia Overnight Oats

• Combine oats and milk in a jar

• Add mashed banana, peanut butter, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 265
Protein: 8g
Carbs: 42g
Fat: 10g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Strawberry Almond Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup almond milk

• 1/2 cup strawberries, chopped

• 1 tbsp almond butter

• 1 tsp chia seeds

Steps to Make Strawberry Almond Overnight Oats

• Combine oats and almond milk in a jar

• Fold in strawberries, almond butter, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 250
Protein: 7g
Carbs: 42g
Fat: 9g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Raspberry Coconut Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup coconut milk

• 1/2 cup raspberries

• 1 tbsp shredded coconut

• 1 tsp chia seeds

Steps to Make Raspberry Coconut Overnight Oats

• Combine oats and coconut milk in a jar

• Fold in raspberries, shredded coconut, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 245
Protein: 5g
Carbs: 41g
Fat: 7g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Blueberry Chia Overnight Oats

 

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Ingredients:

• 1/2 cup rolled oats

• 1/2 cup almond milk

• 1/4 cup blueberries

• 1 tsp chia seeds

• 1/2 tsp cinnamon

Steps to Make Blueberry Chia Overnight Oats

• Combine oats and almond milk in a jar

• Add blueberries, chia seeds, and cinnamon

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 220
Protein: 6g
Carbs: 39g
Fat: 4g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Mango Pineapple Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup coconut milk

• 1/4 cup chopped mango

• 1/4 cup chopped pineapple

• 1 tsp chia seeds

Steps to Make Mango Pineapple Overnight Oats

• Combine oats and coconut milk in a jar

• Fold in mango, pineapple, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 245
Protein: 5g
Carbs: 42g
Fat: 7g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Apple Cinnamon Almond Overnight Oats

 

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A post shared by @re.vucoaching

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup almond milk

• 1/2 apple, chopped

• 1/2 tsp cinnamon

• 1 tbsp almond butter

Steps to Make Apple Cinnamon Almond Overnight Oats

• Combine oats and almond milk in a jar

• Add chopped apple, cinnamon, and almond butter

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 260
Protein: 7g
Carbs: 42g
Fat: 9g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Apple Pie Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk

• 1/2 apple, chopped

• 1/2 tsp cinnamon

• 1 tsp flax seeds

Steps to Make Apple Pie Overnight Oats

• Combine oats, milk, chopped apple, and cinnamon in a jar

• Stir in flax seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 210
Protein: 5g
Carbs: 38g
Fat: 4g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Blueberry Almond Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup almond milk

• 1/4 cup blueberries

• 1 tbsp almond butter

• 1 tsp chia seeds

Steps to Make Blueberry Almond Overnight Oats

• Combine oats and almond milk in a jar

• Add blueberries, almond butter, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 250
Protein: 7g
Carbs: 42g
Fat: 9g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Peanut Butter Banana Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk

• 1/2 banana, mashed

• 1 tbsp peanut butter

• 1 tsp flax seeds

Steps to Make Peanut Butter Banana Overnight Oats

• Combine oats, milk, mashed banana, and peanut butter in a jar

• Stir in flax seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 260
Protein: 8g
Carbs: 42g
Fat: 10g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

Mango Coconut Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup coconut milk

• 1/4 cup chopped mango

• 1 tbsp shredded coconut

• 1 tsp chia seeds

Steps to Make Mango Coconut Overnight Oats

• Combine oats and coconut milk in a jar

• Fold in mango, shredded coconut, and chia seeds

• Cover and refrigerate overnight

• Stir before serving

Nutritional Information (Per Serving):
Calories: 240
Protein: 5g
Carbs: 41g
Fat: 7g
A creamy and colorful dip that brings a cheerful, festive touch to your holiday spread.

FAQ

Can I make overnight oats without any sweetener?

Yes! You can skip sugar completely and let fruits like bananas, apples, or berries naturally sweeten your oats. They add flavor and sweetness without needing any added sugar.

What type of milk works best for sugar-free overnight oats?

Any milk works great — almond milk, oat milk, coconut milk, or regular dairy milk. Choose the one that fits your taste and dietary needs.

How long do sugar-free overnight oats last in the fridge?

They usually stay fresh for up to 4–5 days when stored in an airtight container. Just give them a good stir before eating.

Can I warm up my overnight oats in the morning?

Absolutely! You can enjoy them cold straight from the fridge or heat them in the microwave for 30–60 seconds if you prefer them warm.