Vanilla overnight oats recipe

Whether it’s an early meeting or getting the kids off to school, the morning rush can sometimes lead to less-than-optimal breakfast choices. Overnight oats are a fast, easy way to make sure you start your day off with the energy and nutrients you need to be at your best.

Servings: 2


  • ½ cup oats
  • ⅔ cup unsweetened milk of choice*
  • 1 teaspoon chia seeds
  • ½ teaspoon vanilla extract
  • Up to 1 tablespoon honey or maple syrup**
  • ⅓ cup Greek yogurt


  1. Whisk ingredients together in a mixing bowl.
  2. Spoon into a jar with a tight-fitting lid.
  3. Seal the lid securely.
  4. Refrigerate a minimum of four hours but preferably overnight.

*Nutrition information based on cow’s milk and yogurt and no honey.

**Added sugars will range from 0 to 9 grams depending on the amount of honey or maple syrup used.

Nutrition facts (per serving)

270 calories; 4 g fat; 230 mg sodium; 38 g carbs; 5 g dietary fiber; 22 sugar; 21 g protein

Customize this recipe for your goals

Stay active: Add 1-2 tablespoons of sliced almonds to the oats right before serving. They’re a good source of magnesium to support energy production, mood, and sleep.

Destress: Add a ½ cup of dark cherries to the oats. They’re one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep.

Maximize performance: Add a ¼ cup of blueberries and a sprinkle of walnuts to help your body reduce inflammation and support metabolic recovery.

Interested in more ways to stay strong and healthy at home? Visit for daily workouts, mindset practices, and more. 

About the Author

Michael Ferguson

Michael Ferguson, DTR, is the director of culinary operations at EXOS. He develops and oversees nutritional customization, kitchen / restaurant design, contract review, recipe development, and daily operations.

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