Maple Brown Sugar Overnight Oats (High Protein)

These maple brown sugar overnight oats are creamy, delicious and great for cooler fall mornings. They’re perfectly sweet and full of the warm and cozy flavors like brown sugar, cinnamon, and maple syrup.

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Maple brown sugar overnight oats in a glass topped with walnuts, cinnamon and maple syrup.

Why you’ll love this one

Overnight oats just like these are one of my favorite breakfast options. Here’s why:

  • They’re a super nutritious breakfast. These oats are packed with 22 grams of protein and 9g of fiber per serving.
  • Overnight oats are an easy breakfast, making them the perfect breakfast for busy mornings. You can prep these ahead with simple ingredients and grab and go when it’s time.
  • They’re a filling breakfast! Is there anything worse than eating breakfast and feeling like you need a snack 30 minutes later? The protein and fiber in this easy overnight oats recipe will keep you full all morning.

The best part about these maple brown sugar oats is that they’re absolutely delicious. If you love the comforting flavors of brown sugar, cinnamon and maple syrup, you’re going to really love this one.

Ingredients for maple and brown sugar overnight oats in small white bowls labeled on a countertop.

Ingredients

Rolled oats: Make sure to grab rolled oats for this recipe, as instant oats or quick oats won’t give the same texture. You can use steel-cut oats, but they’ll be chewier. Oats are full of health benefits!

Chia seeds: Chia seeds add protein, fiber and healthy fats. If you don’t have any, use ground flax seed instead.

Light brown sugar and pure maple syrup: Just a small amount of brown sugar and maple syrup add the perfect amount of sweetness.

Greek yogurt: I love using Greek yogurt as my protein source for these oats. Use plain or vanilla flavored. You can use a plant-based yogurt too, but it will be much lower in protein.

Milk: Use whatever type of milk you normally use. You can use regular milk or dairy-free milk like oat milk, almond milk, coconut milk, cashew milk, or soy milk.

Vanilla extract: Vanilla extract adds even more flavor. If you use vanilla yogurt, feel free to skip.

How to make maple brown sugar overnight oats

  1. Add the rolled oats, chia seeds, cinnamon and brown sugar to a small bowl, 16-oz mason jar, or any single-serve sealable container.
  2. Add the Greek yogurt, vanilla, milk, and maple syrup.
A glass bowl of rolled oats, chia seeds, greek yogurt, chia seeds, cinnamon, vanilla and maple syrup.
  1. Stir well until thoroughly combined.
  2. Set in the fridge for at least 4 hours or overnight.
  3. Top with granola or toasted nuts and enjoy!
A glass bowl of mixed maple brown sugar overnight oats.

I prefer to make overnight oats in a 16-oz mason jar with a washable non-metal lid. Nothing against metal lids, I just prefer these!

You can also purchase overnight oats containers, like these.

Maple brown sugar overnight oats in a glass topped with walnuts, cinnamon and maple syrup and a spoon in the oatmeal.

Recipe FAQ

Can you eat overnight oats warm?

I think they’re best cold, but of course you can heat them up if you want to! Just microwave them in 30-second increments (usually about 60-90 seconds total).

How long do overnight oats last in the fridge?

You can store your overnight oats in the fridge for up to 5 days in an airtight container.

How long do overnight oats take to set?

Overnight oats take at least 2 hours to start setting, but I recommend waiting a minimum of four hours.

Variations

  • Add a tablespoon of peanut butter, almond butter, or cashew butter before eating to add even more flavor and healthy fats.
  • Top with granola if you like a bit more texture variation.
  • Add fresh fruit like banana slices or fresh berries before serving for the perfect flavor combination.
  • Add a drizzle of extra maple syrup before serving for more maple flavor.
  • Sprinkle some flaky sea salt on top to bring out the sweetness of the oats.

More overnight oats recipes:

Quick & Healthy Pumpkin Protein Overnight Oats

Blueberry Cheesecake Overnight Oats

Biscoff Overnight Oats (High Protein & High Fiber

Oreo Overnight Oats (High Protein, High Fiber)

Maple brown sugar overnight oats in a glass topped with walnuts, cinnamon and maple syrup.

Maple Brown Sugar Overnight Oats with Cinnamon

5 from 2 votes
Print Pin Rate
Course: Breakfast
Prep Time: 5 minutes
Total Time: 4 hours
Servings: 1
Calories: 374kcal

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1.5 tsp brown sugar
  • 1/2 cup Greek yogurt
  • 1/2 tsp vanilla
  • 1/2 cup milk
  • 1.5 tsp maple syrup

Instructions

  • Add the rolled oats, chia seeds, cinnamon and brown sugar to a small bowl, 16-oz mason jar, or any single-serve sealable container.
  • Add the Greek yogurt, vanilla, milk, and maple syrup.
  • Stir well until thoroughly combined.
  • Set in the fridge for at least 4 hours or overnight.
  • Top with granola or toasted nuts and enjoy!

Notes

These overnight oats are thick and creamy. If you prefer your oats less thick, increase milk to 2/3 cup.

Nutrition

Calories: 374kcal | Carbohydrates: 56g | Protein: 22g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1g | Trans Fat: 0.03g | Cholesterol: 9mg | Sodium: 93mg | Potassium: 580mg | Fiber: 9g | Sugar: 22g | Vitamin A: 263IU | Vitamin C: 0.2mg | Calcium: 396mg | Iron: 3mg

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It's me, Jamie!

I’m a Registered Dietitian dedicated to helping you break free of the all-or-nothing dieting with balanced and realistic healthy eating.

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Meet Jamie

I’m a Registered Dietitian and I’ve been exactly where you are, right now. The all or nothing dieting, the constant food guilt, the scale obsession, absolutely no balance with food…. Sound familiar?