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In this Oats Overnight review, I’ll share my honest thoughts as a Registered Dietitian so you can decide if Oats Overnight is actually worth it, or if making your own overnight oats at home is the better option.
If you’re looking for a high protein, high fiber breakfast that fits into your morning routine, this review will give you the inside scoop, including nutrition, ingredients, variety of flavors, and whether it’s a great product for your needs. I’ll also cover whether it’s a good way to replace your usual oatmeal or protein shake.
What is Oats Overnight?
Oats Overnight is a pre-made overnight oats product with added protein, designed as a quick and convenient breakfast option.
Instead of making your own overnight oats from scratch, you simply mix the packet with milk or a milk substitute like almond milk, refrigerate overnight, and it’s ready to eat the next day.
How it works:
- Add milk to the fill line
- Shake or stir
- Refrigerate overnight
- Enjoy cold or warm
So, what makes it different?
Each serving packs a whopping 20g of protein to fuel your day ahead. That’s about the same amount of protein as about three eggs.
The texture is also thinner than typical overnight oats, so it can be eaten with a spoon or as an oatmeal shake depending on how much liquid you add.
Because the protein (from whey protein or pea protein) is already included, it’s a convenient alternative to adding protein powder to your own oatmeal at home.
Oats Overnight Nutrition
Here’s the nutrition breakdown of 1 pouch (1 serving) of the Strawberries & Cream Oats Overnight product:
Nutrition Facts
| Calories | 280 |
| Total fat | 5g |
| Saturated fat | 1.5g |
| Total carbohydrate | 41g |
| Dietary fiber | 7g |
| Total sugars | 9g |
| Added sugars | 2g |
| Protein | 20g |
| Iron | 15% Daily Value |
Thanks to the combination of oats, chia seeds, and added protein, this is a high fiber option that can help support steady energy levels and may contribute to a lower glycemic response compared to a lower protein breakfast.
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.
How to Make Oats Overnight
To make Oats Overnight, simply:
- Add milk or preferred milk substitute to the fill line
- Shake well
- Refrigerate overnight
- Enjoy cold or warm the next day
This is a good way to simplify your morning routine with minimal prep.
What Protein Is Used in Oats Overnight?
They use two main sources: whey and pea protein.
- Whey protein is a high quality complete protein source that supports muscle repair and overall protein intake, making it a practical addition to a balanced breakfast. This makes it similar to adding a scoop of protein powder to your overnight oats, but without the extra prep.
- Pea protein is used as their protein source for their vegan options.
What Sweetener is Used?
Their products are low in added sugar and use a combination of maple sugar, date powder and monk fruit to sweeten the oats.
Are Oats Overnight Gluten Free?
Oats Overnight products are certified gluten-free, which is important for those with celiac disease or gluten sensitivity.
Are Oats Overnight 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, you can use a milk substitute like almond milk, oat milk, or another plant-based option depending on your preference.
How Much Are They?
Oats Overnight is more expensive than making your own overnight oats, but you’re paying for convenience.
Most packets cost around $3.75–$4.00 each, depending on where you buy and whether you subscribe or purchase in bulk.
The good news is they often offer discounts on your first order, which can be a helpful way to try a variety of flavors before committing.
Oats Overnight are also available on Amazon for a little more than $4.00 per packet.
Flavor Options
One of the biggest selling points of Oats Overnight is the wide variety of flavors available. Some popular and frequently featured options include chocolate peanut butter banana, green apple cinnamon, blueberry cobbler, and maple pancakes, along with flavors that incorporate various fruits and dessert-inspired combinations.
Flavor availability can change over time, but there is consistently a wide range to choose from, making it easier to find your favorite flavors.
Pros and Cons of Oats Overnight
Pros:
- High protein
- High fiber
- Low added sugar
- Convenient
- Large flavor range
- Vegan options
- Easy to customize with fresh fruit or additional toppings
Cons:
- More expensive than homemade
- Less control over ingredients vs. homemade
Who Oats Overnight Is Best For
- Busy people needing a quick breakfast
- Anyone looking for a high protein, high fiber option
- Someone who doesn’t want to prep their own overnight oats (or breakfast)
- Those who prefer a drinkable oatmeal shake texture
My Honest Review of Oats Overnight
Oats Overnight is a great product for people who want a convenient, high protein breakfast and don’t want to prep their own overnight oats from scratch.
It’s a good way to stay consistent with a healthy morning routine, especially during busy seasons of life.
To round them out even more as a balanced breakfast, I recommend pairing them with fresh fruit like berries, an orange or even a banana.
If you enjoy overnight oats but want something more convenient, this can be a great product to keep on hand.
You can give them a try here on Amazon.
Are Oats Healthy?
Despite the controversial takes you may have heard on social media, overnight oats are generally a very nutritious breakfast option. Oats are a whole grain rich in fiber, which supports digestion, heart health, and fullness.
They’re also a good way to create a balanced breakfast when paired with protein and healthy fats. Oats also contain a type of soluble fiber called beta-glucan, which has been shown to support heart health and help manage cholesterol levels.
This is where products like Oats Overnight can be helpful. They combine oats with ingredients like chia seeds, protein (from whey protein or pea protein), and added fiber to create a more complete meal.
Compared to plain oats, this can help keep you fuller longer and support more stable energy levels throughout the morning.
How To Make Your Own Overnight Oats
If you prefer to make your own overnight oats at home, you can recreate a similar nutrition profile using oats, chia seeds, milk, and protein powder. Here are some of my favorites:
- Banana Bread Overnight Oats
- Maple Brown Sugar Overnight Oats
- Blueberry Cheesecake Overnight Oats
- Oreo Overnight Oats
- Pumpkin Protein Overnight Oats
- Biscoff Overnight Oats
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 many products marketed online and in stores that can be confusing to evaluate. Here are a few other reviews that I’ve done recently:
They’re ok, but REALLY expensive ($3.50 per serving). You can buy a 24-pack of Quaker Oats from Walmart for $5.44; add some frozen fruit and a bit of almond milk for about $0.75 per serving.
Totally agree, you’re paying for convenience for sure any time you purchase a product like this. For some people, it’s worth it!
They also have 20g of protein and they are flavored. Since it’s a meal replacement they actually are pretty fairly priced. Less than 4 dollars for breakfast is a pretty good deal. If you get the one with caffeine you also don’t need to buy coffee/energy drink. Honestly for what most people pay in energy drinks or overpriced Starbucks this gives you the complete package.
I’m I have not used them, but they have chia and flax seed. And I love instant quaker oats but they are high in sugar.
Don’t use instant oats!
hello, I am curious… ok, they are low on added sugar, but i noticed the carbs are a little high, don’t you think; what say you?
Oats are a carbohydrate food, so not surprising :). Carbohydrates are perfectly okay in a well balanced diet.
Doesn’t 41gr carbs = 10 tsp sugar?
Carbohydrates from oats are not the same thing as carbohydrates from table sugar 🙂
Sodium content was not mentioned. What is it?
Nutrition information for each flavor is easily viewed when ordering. Sodium content ranges from a low of 75mg to a high of 360mg.
They are SO GOOD! I am appreciative of your thoughts.
The flavors are unmatched with what I’ve made with oats thus far. I love how they taste and all the options. I was skeptical if I’d actually feel the effects of the caffeine with the mocha flavor and surprisingly I did! It was perfect to get my morning started at work.
All in all I believe they are worth the price if you’re seeking a more convenient option that tastes great : )
I was making my own overnight oats when my friend told me about Oats Overnight. Yes, they are a bit expensive but I just love the variety of flavors. I do the 24 meal subscription which includes one extra “new” flavor with every shipment so it costs me $3.12/meal. The 32 meal option would cost $3.00/meal. So easy to change the ship dates if you are consuming more or less.
I’m trying the oats for the first time. I chose to put it in a bowl with the 1/4 cup of milk required. This morning, it was rock hard, nothing about it was creamy. I added some water in hopes that would rectify it. However, it’s still pretty hard. I would like some recommendations on how to prepare this please.
The package calls for *1/2* cup. 4oz=0.5 cup. Maybe bump it up to about 5oz if your preparing it hot
On the pouch I had, it calls for 8oz of milk. That’s how much I used, and it still came out in the morning as soup.
They’re overnight oats. You really need to follow the directions or it WILL be hard and unappealing
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Jamie, I appreciate your review as I’ve been giving them a try for the past few weeks and find them to be a great solution for a quick, protein packed, tasty, breakfast. I am concerned however about the lack of clarity on what they’re using as “natural flavors” in every packet. It seems that if they are truly natrual and easily understandable, they could incorporate the specific ingredients into their printed ingredient list. But maybe I’m overly concerned about something that isn’t necessary. Do you have any thoughts on that? Do you have any sense on what their “natural ingredients” might be and whether they are healthy enough to eat daily? I’m trying to clear my diet of a lot of junk, so this is one concern for continuing with them. Appreciate any thoughts you might have.
I’m personally not generally concerned about things like that, but you could definitely contact the company and ask them if you wanted specifics- they would be the only ones that would know exactly what their natural ingredients consist of.
Is the container they come BPA free?