overnight oats with yogurt and no milk; picture of a glass gar with oats, strawberries, and bananas

Overnight Oats with Yogurt & No Milk [3 Recipes]

Is it possible to make overnight oats with yogurt and no milk? It sure is! 

Overnight oats have become a popular breakfast option. But, people have many different food preferences and intolerances and may prefer not to use the traditional milk-based recipes.

Whatever the reason you’re choosing to not include milk in your oats- we’ve got you covered! 

Below you’ll find 3 easy recipes for creamy overnight oats that do not include milk but do include yogurt. Check it out! 

Overnight Oats

First, overnight oats are a nutritious breakfast and very versatile. 

Oats are heart healthy and can help lower cholesterol. They pack a lot of fiber and nutrients.

I love overnight oats because I can make them the night before and have them ready to eat in the morning. They’re perfect meal prep. 

But, what are overnight oats?

Overnight oats are a simple and convenient breakfast option where rolled oats are soaked overnight in liquid, usually milk or a dairy-free alternative like almond milk or yogurt. This softens the oats and allows them to absorb the liquid, resulting in a creamy and flavorful dish.

In the morning, you can add toppings like fruits, nuts, seeds, or sweeteners to customize your oats according to your taste preferences. It’s a nutritious and customizable breakfast that requires minimal effort in the morning.

Popular Overnight Oats Add ins

  • Nut Butter (peanut butter, almond butter)
  • Nuts
  • Chia Seeds
  • Hemp Seeds 
  • Flax Seeds
  • Jam
  • Fresh Fruit
  • Honey
  • Maple Syrup
  • Chocolate Chips
  • Coconut Flakes

It’s very common to include milk in overnight oats. If you prefer to, check out these dairy free plant based milk alternatives. 

Dairy Free Milk Alternatives 

  • Coconut Milk
  • Almond Milk 
  • Flax Seed Milk 
  • Oat Milk 
  • Soy Milk

Yogurt

The next ingredient is yogurt.

The recipes below will use a low fat Greek yogurt. 

Yogurt includes probiotics which are beneficial for digestion. 

Greek yogurt can also provide a lot of protein. Protein helps with lean muscle mass and can help keep you full longer. 

The fiber from the oats and the protein from the yogurt makes overnight oats with yogurt a very sustainable breakfast!

If you choose to be completely dairy free, consider the plant based yogurt alternatives. These options will make your overnight oats vegan!

  • Oat Milk Yogurt
  • Coconut Milk Yogurt
  • Almond Milk Yogurt 
  • Cashew Milk Yogurt 
  • Soy Milk Yogurt

How to Make Overnight Oats with Yogurt and No Milk

  1. First, in a jar or container with a lid, combine the rolled oats, yogurt, and liquid (if using). Stir in your sweetener of choice to taste. You can add additional toppings at this point as well. Such as: fruit, nuts, seeds. I highly suggest adding chia seeds for a thicker, creamier texture.
  2. Close the jar/container tightly and shake it well to ensure all the ingredients are mixed evenly.
  3. Place the jar/container in the refrigerator and let it sit overnight, or for at least 4 hours, to allow the oats to soften and absorb the yogurt and liquid.
  4. In the morning, give the oats a stir. If desired, you can add more liquid to adjust the consistency to your liking.
  5. Add your favorite toppings, such as sliced fruits, nuts, seeds, or spices, and enjoy!

You can create your own overnight oats breakfast recipe and add your favorite flavors.

*Container Recommendations:

Prostate Cancer Nutrition

You may have stumbled across this post from scrolling by website, Prostate Cancer Nutrition, and may be wondering how overnight oats made with yogurt and no milk is relevant.

If you’ve read a few of my blog posts or grocery list, you may notice that I’m a big fan of Greek yogurt. It’s a high protein option. 

However, after prostate cancer diagnosis, some men may choose not to use dairy products. Some research suggests that high fat dairy may be linked to mortality in cancer patients.

However, researchers need to conduct more studies to confirm this correlation.

If you’re looking for ways to optimize your prostate health with nutrition, be sure to download my Free Essential Guide to Grocery Shopping for Prostate Health.

Nonetheless, it’s your own personal choice if you would like to be dairy free or not!

Regardless if you’re dairy free or not, overnight oats made with yogurt and no milk is still a delicious and nutritious meal prep breakfast!

Overnight Oats with Yogurt and No Milk Recipes

Below are three recipes for easy overnights oats made with yogurt and no milk. Prep time is pretty quick once you collect your ingredients!

They include:

  • Vanilla Latte Overnight Oats
  • Mixed Berry Overnight Oats
  • Strawberry Almond Overnight Oats

Vanilla Latte Overnight Oats

This recipe is a great way to use leftover coffee!

Ingredients:

  • ½ cup old fashioned rolled oats 
  • ¼ cup plain Greek yogurt 
  • ¼-½ cup brewed coffee
  • 1 tbsp maple syrup
  • ½ tsp vanilla extract 
  • Optional: 1 tsp ground cinnamon

Directions:

  • Mix all ingredients in an airtight container and refrigerate overnight! Optional: Top with cinnamon in the morning. 

Mixed Berry Overnight Oats

Next, mixed berry overnight oats. Berries pack a lot of antioxidants and fiber.

Ingredients:

  • ½ cup old fashioned rolled oats 
  • ¾ cup low fat vanilla Greek yogurt
  • 1 tbsp honey or maple syrup 
  • ½ cup mixed berries of preference (blueberries, sliced strawberries, blackberries, raspberries) 
  • 1 tbsp chia seeds 
  • 1 tbsp water

Directions:

  • Wash, dry, and prepare produce.
  • Mix all ingredients in an airtight container and store in the refrigerater overnight! 

Strawberry Almond Overnight Oats

Lastly, strawberry almond overnight oats.

Ingredients:

  • ½ cup old fashioned rolled oats 
  • ½ cup low fat Greek yogurt 
  • 3 tbsp strawberry jam
  • 1 tbsp water
  • 1 tbsp hemp seeds 
  • ½ cup sliced strawberries
  • 2 tbsp sliced almonds 

Directions:

  • To an airtight container, mix all ingredients aside from almonds. Place in the refrigerator overnight and top with almonds in the morning. You can also save strawberries to add in the morning.

I hope you enjoy your overnight oats with yogurt and no milk!

Share your favorite overnight oats recipe in the comments!!

FAQs

Are Old Fashioned Oats Gluten Free?

Old-fashioned oats are naturally gluten-free; however, there are some important considerations to ensure they remain safe for individuals with celiac disease or gluten sensitivity.

Cross-Contamination

  • Production Process: Oats are often processed in facilities that also handle wheat, barley, and rye. This can lead to cross-contamination with gluten-containing grains.
  • Field Contamination: Oats can also be contaminated with gluten during farming, as they may be grown in fields near or rotated with wheat, barley, or rye.

Certified Gluten-Free Oats

To avoid cross-contamination, it is important to choose oats that are labeled as “certified gluten-free.” These oats are processed in dedicated facilities and tested to ensure they meet strict gluten-free standards.

How Often Should you Eat Overnight Oats?

The frequency with which you eat overnight oats depends on your personal dietary needs and preferences.

Oats offer vitamins and fiber. Plus, ingredients added can provided protein, healthy fat, and other nutrients.

They are also versatile so you can have new flavors daily.

Daily Consumption

Eating overnight oats daily is generally healthy, provided you maintain a balanced diet with a variety of other foods. Here are some reasons to consider daily consumption:

  • Convenience: Overnight oats are a quick and easy breakfast option, ideal for busy mornings.
  • Consistency: Regular consumption can help maintain a healthy digestive system due to the high fiber content.
  • Nutrient-Rich: They can be packed with nutrients if prepared with a variety of wholesome ingredients.

Weekly Consumption

If you prefer variety in your diet, you might choose to eat overnight oats a few times a week. Here are some benefits:

  • Variety: Eating oats a few times a week allows you to enjoy other healthy breakfast options, such as smoothies, eggs, or yogurt with fresh fruit.
  • Balance: Ensures a more diverse nutrient intake from different food sources.

Individual Considerations

  • Dietary Needs: If you have specific dietary requirements or health conditions, adjust the frequency accordingly. For instance, if you have celiac disease, ensure you use certified gluten-free oats.
  • Caloric Intake: Be mindful of the caloric content, especially if you are managing your weight. Adjust the portion sizes and added ingredients like nuts and sweeteners accordingly.
  • Personal Preferences: Ultimately, how often you eat overnight oats should align with your taste preferences and how much you enjoy them.

There’s no one-size-fits-all answer to how often you should eat overnight oats. Daily consumption is fine for most people as long as your diet remains balanced and varied. Adjust the frequency based on your nutritional needs, dietary goals, and personal preferences.

Can you Freeze Overnight Oats?

Yes, you can freeze overnight oats to extend their shelf life and for convenient meal prep!

Overnight oats can be frozen for up to 3 months.

The best way to thaw overnight oats is to transfer them from the freezer to the fridge the night before you plan to eat them. This allows them to thaw slowly and maintain a good texture.

After thawing, give the oats a good stir to ensure the consistency is smooth and even.

Tips for Freezing and Thawing

  • Use the Right Containers: Choose containers that are freezer-safe and airtight to prevent freezer burn and maintain the best quality.
  • Avoid Overfilling: Leave some space at the top of your containers to allow the oats to expand as they freeze.
  • Fresh Toppings: Add fresh toppings like fruit and nuts after thawing to maintain their texture and flavor.

What Can I use Instead of Milk in Overnight Oats?

As shown above, milk can be omitted in overnight oats. Just using yogurt is a great substitute.

Additional milk substitutes include:

  • Water
  • Tea
  • Juice
  • Of course, yogurt (add water as needed)

Can I Use Water Instead of Milk in Overnight Oats?

You can use water in overnight oats. Like above, yogurt is a great addition to keep the flavor from being dull.

If you choose to use water, I’d recommend adding other ingredients like maple syrup, honey, vanilla extract, or cinnamon for added flavor.

Click here for a recipe of overnight oats with water.

Can I use Quick Oats in Overnight Oats?

Yes, you can use quick oats in overnight oats. While old-fashioned rolled oats are typically preferred for their texture and ability to absorb liquid slowly, quick oats can be a convenient alternative. Here are some points to consider:

Texture

  • Quick Oats: These are more finely processed than rolled oats, so they will absorb liquid faster and become softer and mushier in texture.
  • Rolled Oats: They retain more of their shape and have a chewier texture after soaking overnight.

Preparation

  • Quick Oats: Use the same ratio of oats to liquid as you would with rolled oats, but be aware that the mixture may be ready sooner due to the faster absorption.
  • Rolled Oats: Typically require a longer soaking time, making them perfect for overnight preparation.

Nutrition

  • Both quick oats and rolled oats offer similar nutritional benefits, including fiber, vitamins, and minerals.

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Portions of this article were auto generated using GPT-3 by Open AI. Upon generating draft language, the article was reviewed and edited accordingly. ProstateCancerNutrition.com takes ultimate responsibility for the content of this publication.

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