Oats Overnight Review: A Dietitian’s Honest Take

In today’s whirlwind lifestyle, it can be so tough to find breakfast options that tick all the boxes: nutritious, delicious, and quick. In this Oats Overnight review, I’ll share my thoughts as a Registered Dietitian so you can make the best decision for yourself, based on your own needs and priorities.

Like you, I want to make life easier while keeping things tasty and healthy. Let’s make breakfast something to look forward to, not just another task on your to-do list. So, is Oats Overnight a good solution? Let’s get into it!

Two jars of strawberry overnight oats.

What is Oats Overnight?

Oats Overnight is a pre-made overnight oatmeal product with added protein for an easy healthy breakfast option.

You just mix the oats with milk or a milk substitute overnight, and voilà, you’ve got a creamy, filling breakfast packed with nutrients to kickstart your day. Like regular overnight oats, you can enjoy them the next day cold or give them a quick microwave to warm them up first.

Each serving proudly packs a whopping 20g of protein to fuel your day ahead without missing a beat. That’s about the same amount of protein as three eggs, BTW.

The magic of Oats Overnight lies in its convenience. While yes, you can absolutely make your own overnight oats from scratch (I do often!), all you need to do is mix their product with your preferred milk and then let sit overnight.

One of the biggest differences between regular overnight oats and this pre-made product is the texture. They’re a thinner consistency and you can even make them in a shaker bottle and then “drink” them like a smoothie (I prefer them in a bowl). You can also make them with less milk for a thicker final product.

Flavor options

Oats Overnight offers a huge variety of flavors, so your taste buds will never get bored. Flavor options include green apple cinnamon, maple pancakes, birthday cake, strawberries & cream, and peach as well as mocha dream and dark chocolate with sea salt – yum!

Nutritional Analysis

Nutrition facts in a graphic table for oats overnight.

Here’s the nutrition breakdown of 1 pouch (1 serving) of the Strawberries & Cream Oats Overnight product:

Nutrition Facts

Total fat5g
Saturated fat1.5g
Total carbohydrate41g
Dietary fiber7g
Total sugars9g
Added sugars2g
Iron15% Daily Value

As you can see, these are a great option for both a good source of fiber and high protein content! In this example, one serving of Oats Overnight has an impressive 20 grams of protein, 7 grams of fiber and only 2 grams of added sugar.

Are oats healthy?

Despite the heated rumors you might be hearing on TikTok lately, oats are a very nutritious food with lots of health benefits.

They’re a whole grain and a rich source of a specific kind of fiber that not only helps with digestion and regularity but also helps to keep your heart healthy. Fiber also helps to keep a feeling of fullness that can help curb those mid-morning snack cravings.

Plus, Oats Overnight adds additional fiber sources like chia seeds and flax seeds, which I love because they come with their own nutrition benefits!

Oats on their own are mostly carbs (not a bad thing – just not as satisfying on their own without fat and protein). What makes Oats Overnight more balanced is that the oats are mixed with protein so you get the benefit of the oats plus more protein to keep you fueled and satisfied for longer.

What protein sources do they use?

They use two main sources: whey and pea protein. 

Whey protein, renowned for its high-quality, complete protein profile, supports muscle repair and growth, making it a fantastic choice for those leading an active lifestyle or anyone looking to boost their protein intake.

They also use pea protein as their protein source for their vegan options. Pea Protein is celebrated for its ability to aid in muscle growth, weight loss, and heart health, rounding out Oats Overnight as a nutritionally balanced, inclusive breakfast choice.

What kind of sweetener do they use?

Their products are low in added sugar and use a combination of maple sugar, date powder and monk fruit to sweeten the oats.

Are they gluten-free?

For folks with gluten sensitivities, Oats Overnight may be a good fit as they’re certified gluten-free. 

Are they dairy-free?

It depends on which flavor we’re talking about; some of the flavors include whey protein, and so they’re not dairy-free.

If you look at their company website, there is a button to sort the flavors by different criteria, including “vegan” so that you can see all of their plant-based flavors.

To keep them dairy-free, use your favorite milk alternative like oat milk or almond milk.

A graphic showing the pros of Oats Overnight.

How much do they cost?

They’re definitely more expensive than making your own at home, but you’re really paying for the convenience of not having to mix up your own recipe.

The cost per packet depends on if you try these oats as a one-time purchase or if you subscribe, if you’re using any coupons, and a few other factors. 

Oats Overnight are also available on Amazon for a little more than $4.00 per packet. 

If you’re buying the packets directly from their website and not subscribing, they might cost about $3.75 per packet. You’ll spend less if you buy in bulk and/or subscribe. 

Pros and Cons of Oats Overnight


  • High protein
  • High fiber
  • Low added sugar
  • Convenient
  • Large flavor range
  • Vegan options


  • More expensive than homemade

How long does it take to make Oats Overnight?

The genius lies in its grab-and-go nature. By simply preparing the oats the night before – a process that takes just a minute – you wake up to a breakfast that’s ready when you are. There’s no cooking, no waiting, and certainly no compromise on taste or nutrition. 

I don’t know about you, but with the endless length of my to-do list, I feel like every minute in the morning counts. Can you relate? 

Oats Overnight is designed to save you the most precious commodity of all – time. 

My honest take

Overall, I think that if you enjoy the taste and texture of overnight oats and this product fits into your budget, they’re a great choice! 

I love that this is a high protein, high fiber breakfast option that also happens to be super convenient and even portable if you use a shaker bottle. If you want something convenient like a protein shake but you’re not a big fan, this is great in terms of breakfast options.

To them out even more as a balanced breakfast, I recommend pairing them with some fresh fruit like berries or even a banana.

Give them a try here on Amazon!

Make your own overnight oats

For those looking to enjoy the simplicity and nutritional benefits of overnight oats without stretching the budget, these are some of my favorite recipes. They embody the ease and convenience but with a little less strain on your grocery bill. 

Blueberry cheesecake overnight oats topped with whipped cream and graham crackers.

To bump up the protein even more, you can add 1/2-1 scoop of protein powder to any of these recipes.

More product reviews

As a dietitian, there are SO many products that are being offered in your Instagram feed, in your grocery store, and in those fun little samples at Costco. As a dietitian, I love being able to apply my nutrition knowledge so that you can feel empowered about the food and supplements that you take. Here are a few other reviews that I’ve done recently:

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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?